Thanksgiving is just around the corner, and we’re all excited for a festive feast with our loved ones. If you want to enjoy the celebrations while being kind to your gut, we've got you covered.
Scientists think overeating may disrupt your gut microbiome and can even contribute to inflammatory issues [1]. But here’s the good news: you don’t have to choose between the traditional tastes you love and gut health.
Whether hosting a large gathering or bringing a side dish to a small family affair, here are six recipes—from starters to dessert—that bring a gut-loving twist to your Thanksgiving spread. We've included the health benefits of many ingredients so you can feel good about every bite.
Light appetizers to kick off your feast
Ginger-turmeric roasted cauliflower dippers
This starter tastes excellent and also acts as a nutritional powerhouse for your gut. The star ingredient, cauliflower, is full of fiber and FODMAPs, a group of fermentable carbs that act as prebiotics. The beneficial bacteria ferment these carbs in your large intestine to obtain nourishment, grow, and thrive [2],[3]. Meanwhile, turmeric and ginger work together as anti-inflammatory agents [4].
Studies show that curcumin in turmeric helps manage gut inflammation and strengthen the intestinal barrier [5]. Plus, adding black pepper boosts the absorption of curcumin [6]. Ginger, on the other hand, reduces pregnancy-related nausea and supports postpartum gut healing [7], [8].
Ingredients:
- 1 large cauliflower head, cored and cut into florets
- 2 tbsp olive oil or coconut oil
- 1 tablespoon ground turmeric
- 1-2 pieces of fresh ginger, grated
- ½ tsp kosher salt, divided
- ¼ tsp black pepper
- 1 cup plain low-fat Greek yogurt
- 2 tbsp fresh dill, finely chopped
Directions:
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- In a large bowl, toss cauliflower with olive oil, turmeric, ginger, salt, and pepper. Spread on the baking sheet and roast for 40–45 minutes, turning halfway, until golden and tender.
- For the dip, mix yogurt, dill, and the remaining salt, adding water to achieve the desired consistency. Serve it with warm cauliflower.
Quick nutrition nugget: If any of your guests have IBS (irritable bowel syndrome), FODMAP-rich cauliflower might not be ideal as it can cause gas and bloating [9]. Try swapping it with zucchini instead—it pairs beautifully with the ginger-turmeric flavor and has a similar light, roasted texture!
Black rice stuffed mushrooms
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Mushrooms are a low-calorie food loaded with immunity-boosting nutrients like vitamin D and beta-glucans, which are known to support a balanced gut microbiome [10].
Black rice is rich in natural pigments called anthocyanins (shown to have prebiotic properties) that promote the growth of beneficial bacteria [11],[12]. Anthocyanins also have protective effects against inflammation.
When paired with omega-3-packed walnuts, this hearty appetizer helps boosts beneficial bacteria [13].
Ingredients:
- ½ cup black (or wild) rice
- 1 cup vegetable stock
- 1 (10-ounce) package of baby portobello or white button mushrooms
- ¼ cup parmesan (or vegan parmesan) cheese
- ¼ cup raw walnuts, crushed
- 1½ tsp. garlic, finely minced
- 1-2 tbsp olive oil
- Salt and pepper to taste
Directions:
- Preheat your oven to 375°F.
- Boil vegetable stock and add rice. Reduce to medium heat and cover. Cook for about 30 minutes until the stock is absorbed.
- Meanwhile, clean mushrooms with a damp towel, remove their stems, and oil them. Bake for 10 minutes.
- Mix rice with parmesan, walnuts, garlic, salt, and pepper. Scoop out the half-baked mushrooms and stuff them with the mixture.
- Top with more parmesan and bake for 15 minutes until tender. Garnish with parsley, crushed nuts, and diced parmesan.
Gut-loving sides
Rosemary Parmesan sweet potatoes
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Like cauliflower, sweet potatoes are rich in fiber and resistant starch (a powerful prebiotic), fueling growth of beneficial bacteria [14]. Rosemary, on the other hand, contains several health-promoting substances that, in addition to their anti-inflammatory benefits, may also help improve your mood, and keep your gut microbiome balanced [15].
Plus, Parmesan provides a boost of calcium and feeds your gut microbiome (probiotics), which is essential for bone and gut health.
Ingredients:
- 1 medium sweet potato
- 2 tbsp chopped green onions
- 2 tbsp grated Parmesan
- 1 pat butter
- 1 tsp chopped fresh rosemary
- Salt and pepper to taste
Directions:
- Scrub the sweet potato and bake at 400°F for 45 minutes. No need to poke holes.
- Slice lengthwise, press ends to open. Fill with the remaining ingredients (adjust amounts as needed).
Quinoa-stuffed acorn squash with cranberry
Quinoa is a gluten-free complete protein loaded with fiber and iron [16]. Cranberries and acorn squash are a perfect pair, too — the proanthocyanidins in cranberries help fight unfriendly bacteria [17], while acorn squash's dietary fiber promotes the growth of beneficial bacteria [18].
As a bonus, you can top with feta. It'll add a probiotic boost that encourages a diverse, healthy gut.
Ingredients:
- 4 small acorn squash (4½ lbs.)
- 3 tbsp olive oil
- 1 medium onion, chopped
- 2 garlic cloves, chopped
- 1 cup mixed-color quinoa
- 2 tsp fresh thyme
- ⅓ cup dried cranberries
- 1 bunch of chopped Swiss chard (6 cups)
- Crumbled feta (optional)
Directions:
- Preheat the oven to 425°F with a baking sheet inside. Slice ½ inch off each end of the squash, halve it, and scoop out the seeds. Rub with 1 tablespoon oil, season with salt and pepper, and place hollow side down. Roast for 25–30 minutes.
- Heat 2 tablespoons oil in a saucepan. Sauté onion with salt and pepper for 5-7 minutes, add garlic, then cook for 2 minutes.
- Stir in quinoa, thyme, and water, and simmer for 10 minutes. Add cranberries and steamed Swiss chard on top.
- Fill squash with the quinoa mixture. Top with feta (optional).
Roasted butternut squash soup
Soup is an easy way to enjoy the natural sweetness and nutrition of butternut squash. Research shows it's a great source of fiber and pectin - which nourishes good gut bacteria. Its high beta-carotene content also helps reduce gut inflammation and supports intestinal health [19].
Plus, having soup before meals helps reduce overall calorie intake—perfect for balancing out those holiday indulgences [20].
Ingredients:
- 1 whole butternut squash
- 4 medium carrots, chopped (with skin)
- 1 tablespoon butter
- 1 tablespoon olive oil
- 1 sweet onion, chopped
- 2 garlic cloves
- 8 cups low-sodium vegetable broth
- 1 cup coconut or preferred milk, unsweetened
- 1 tsp ground cumin
- ¼ tsp ground nutmeg
- 1 tsp. kosher salt
Directions:
- Preheat the oven to 400°F. Roast squash on a parchment-lined sheet pan for 1 hour until tender. Cool, peel, deseed, and mash into a puree.
- Heat oil and butter in a stockpot. Sauté garlic and onion for 5 minutes. Then, add the squash, carrots, and broth.
- Bring to a boil, then reduce heat, cover, and simmer for 20–30 minutes until tender.
- Blend until smooth, then stir in coconut milk, cumin, nutmeg, and salt.
Satisfy your sweet tooth
Baked apple with cinnamon and walnut
A Thanksgiving meal doesn't feel complete without something sweet to round it off—but finding a dessert that’s gentle on your stomach can be tricky. This tasty treat, however, is packed with pectin-rich apples and blood-sugar-regulating cinnamon [21]. Both have prebiotic properties, and pectin also supports the growth of anti-inflammatory bacteria in the colon [22],[23].
Plus, if you’re a mom-to-be, it’s a flavorful fix for those pregnancy cravings.
Ingredients:
- 4 large apples (cored)
- 4 tsp unsalted butter (cubed)
- ¼ cup chopped walnuts
- 2 tsp cinnamon
- 1 tsp ground ginger
- ½ tsp ground nutmeg
- Brown sugar to taste
- ½ cup apple cider
- Raisins (optional)
Directions:
- Preheat the oven to 350°F. Core the apples and place them in a glass baking dish.
- Mix butter, walnuts, cinnamon, ginger, nutmeg, and sweetener. Stuff the apples with the mixture.
- Pour apple cider into the pan and bake for 45-60 minutes, basting every 15 minutes, until apples are tender. Serve with cider drizzled on top.
Guest and gut-approved: recipes to feel good about
This Thanksgiving, nourish your gut with these hearty recipes that bring classic flavors and healthy ingredients to your table.
But digging into these good-for-the-gut eats is just the beginning—understanding your microbiome can be key to lasting wellness. If you’re curious about what’s really going on in your gut or your family’s, a Tiny Health Gut Baseline Test provides answers with science-backed insights and personalized recommendations.
Here’s to bringing joy, your favorite people, and gut-loving dishes to the holiday table.
