The Gut-Healthy Thanksgiving Plate

Thanksgiving is meant to be savored. A mix of vegetables, slow-digesting carbohydrates, and protein can help keep digestion comfortable, support the microbiome, and promote steady energy throughout the holiday. Here’s a simple, research-supported way to build a gut-friendly Thanksgiving plate without changing what you love about the meal.

Start With Vegetables (About Half the Plate). Vegetables provide fiber and polyphenols that beneficial gut bacteria ferment into short-chain fatty acids (SCFAs). These compounds help strengthen the intestinal barrier and support a healthy inflammatory response — especially helpful during heavy meals.

Vegetables to include: Brussels sprouts, green beans, carrots, cauliflower, broccoli, winter squash, mixed greens, spinach. Why this helps: Higher fiber intake are associated with improved microbial diversity, healthier gut lining function, and better metabolic regulation

Add Slow-Digesting Starches (About a Quarter of the Plate). Starches bring warmth and comfort to Thanksgiving, and choosing slow-digesting options helps maintain stable blood sugar and smoother digestion.

Supportive starches: Sweet potatoes, wild rice, whole-grain stuffing, roasted root vegetables, baked potatoes. Why this helps: Slow-digesting carbohydrates and resistant starch feed beneficial gut microbes and can help maintain more stable glucose responses

Add Protein (About a Quarter of the Plate). Protein helps manage appetite, improves glucose balance, and supports immune and gut barrier health.

Examples: Turkey breast, turkey tenderloin, roasted chicken, lentil-based dishes. Why this helps: Protein slows digestion and helps the body process richer foods, making it easier to maintain energy throughout the day.

Optional: Add Something Fermented or High-Fiber. A small amount of fermented or probiotic-rich food can support digestion during a heavier meal.

Examples: Fermented cranberry relish, yogurt-based dressings, sauerkraut, apple-cider-vinegar dressings. Why this helps: Fermented foods increase microbiome diversity and can help modulate the immune response — especially helpful during periods of richer eating.

A gut-healthy Thanksgiving isn’t about avoiding traditional dishes. It’s about adding supportive foods that help your digestion, energy, and microbiome thrive.
With plenty of vegetables, satisfying starches, protein, and a possible fermented accent, you can enjoy your holiday fully.

Resources

• Koh A., De Vadder F., Kovatcheva-Datchary P., Bäckhed F.
  From dietary fiber to host physiology: Short-chain fatty acids as key microbial metabolites.
  Cell. 2016.
  PubMed: https://pubmed.ncbi.nlm.nih.gov/27259147/
• Reynolds A., Mann J., Cummings J., Winter N., Mete E., Te Morenga L.
  Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.
  The Lancet. 2019.
  PubMed: https://pubmed.ncbi.nlm.nih.gov/30638909/