What people with food intolerances don’t tell you about Christmas

by Rose Clark

Christmas – it’s the season to eat, drink and be merry. But what if eating and drinking get in the way of being merry? Anyone who has a food intolerance will tell you how easily it can spoil the festive fun.

As the Advent calendar doors get ripped open and evenings start to involve mulled wine and mince pies, I often bounce between feeling tired, bloated and sick, and having heartburn, acid-reflux and stomach ache. I’ve spent almost as much time locked in bathrooms following overly-indulgent festive dinners as Santa Claus spends on his sleigh. I’ve even been asked at a friend’s Christmas party when my baby was due, thanks to my incredibly bloated stomach.

There’s a lot I can’t eat. I have coeliac disease, so gluten is off the table (quite literally), and I follow a personalised version of the low-FODMAP diet, avoiding onions, garlic, pulses, large quantities of lactose and most stone fruit, to alleviate my Irritable Bowel Syndrome (IBS). It doesn’t help that alcohol, stress and eating too much (especially rich) food – all common guests at the festive table – are triggers for many IBS sufferers.

Telling people what you can’t eat can feel awkward

The key to enjoying Christmas in the face of a food intolerance is preparation. Everyone wants their guests to have a good time, so if I’m visiting family and friends, I’m not afraid to tell them what I can and can’t eat. I normally offer to bring a dish – this gluten-free quiche is so good everyone will want a slice.

Glean up on which types of snacks and ready-made foods you need to be wary of. I think twice before diving into crisps, nuts, pre-bought canapés, sauces and chocolates, all of which are in the ‘could-contain-gluten’ line-up. I even sometimes ask to see the back of packets. If you find it difficult to make requests (I get it, it can be embarrassing), try to find an ally who doesn’t mind doing it for you.

Far be it for me to offer festive fashion advice, but I’d hesitate before switching out of those comfy leggings you’ve lived in through lockdown. I find avoiding wearing anything tight, especially around the stomach, can stop acid-reflux, bloating and cramps. Really, this changed my life. The looser the better.

I long for my favourite Christmas breakfast

Oh, how I used to love an almond croissant on Christmas morning. For years after my diagnosis, the closest I got was staring longingly at my mum’s breakfast pastry. Then I realised it’s easy to adapt lots of ‘special’ breakfasts to cater for intolerances. If you can’t eat gluten or dairy, try making these vegan gluten-free pancakes with banana and blueberries. Alternatively, find or make gluten-free bread to have with tasty toppings. And you can always rely on an omelette – this smoked salmon omelette is particularly festive.

In the free-from aisle in a large supermarket, you can find gluten-free and dairy-free crumpets, bagels, granola, yoghurt and brioche. Many hard-to-reach speciality shops and restaurants are now delivering nationwide, which means (drum roll please…) croissants are back on the menu for me!

More gluten-free special breakfast ideas

• Buckwheat pancakes with scrambled eggs
• Kedgeree
• Air fryer baked eggs with your favourite toppings
• Boxing Day bubble and squeak
• Wholesome Nordic seed and nut bread with fruity jam

I’m intolerant to lots of ready-made canapés and party foods, thanks to the gluten and FODMAPs they contain. They pop up in pigs in blankets, marinades and anything wrapped in pastry. Whilst it’s easier than ever to get free-from offerings in supermarkets, it’s more fun to make your own. You don’t even need to make pastry or buy expensive ingredients to create a tasty canapé – use bacon to wrap up hasselback potatoes, or just sprinkle with salt for vegetarian mini hasselbacks, or give Mary Berry’s parma ham, goat’s cheese and rocket canapés a go.

Avoiding lactose? Swap yoghurt for a dairy-free alternative in these moreish tandoori chicken skewers. Can’t eat gluten? Use gluten-free ready-rolled puff pastry, sausages and flour for these mini sausage rolls or cheese straws. Craving a low-FODMAP dip? Try this muhammara, swapping in gluten-free breadcrumbs and adding less molasses if you’re planning on eating it all yourself.

More gluten-free party nibbles

• Use gluten-free pastry to make this stonking tarte soleil centrepiece
• Or gluten-free gnocchi for air-fryer gnocchi nibbles
• Gram flour is naturally gluten-free and makes delicious onion bhajis
• This whipped feta dip is the perfect complement to fresh veggies

Some parts of Christmas dinner I can’t eat

On the face of it, there’s not a lot I can eat. Traditional gravy, stuffing, cranberry sauce, bread sauce, Yorkshire puddings, honey-glazed parsnips, Brussels sprouts, cauliflower cheese and creamy gratins are all no-go’s. But some of these problems are easily solved. Roast parsnips without honey are still delicious. This make-ahead Christmas gravy uses cornflour instead of flour (swap the onion for the green parts of spring onions or leeks if low-FODMAP), and this vegan gravy is a good dairy-free option. You can make free-from Yorkies – dairy-free dieters try our vegan Yorkshire puddings. I adapt these simple stuffing balls with gluten-free sausage meat and breadcrumbs, and only the green leek.

More free-from sides (but not low-FODMAP)

• Veggie pigs-in-blankets
• Onion gravy
• Mushroom pâté
• Crispy smashed potatoes
• Air fryer roast sprouts with chestnuts and bacon

I only want a small portion

I can be guilty of ignoring what my body is telling me, wanting so much to be included in the festivities that I’ll plough through food and drink I know I shouldn’t touch. But I’ve resigned myself to not eating some things. Starting small, eating slowly and having a limited amount of food mean I notice when I’m filling up, or if something is making me feel bad. It has made me appreciate that smaller portion sizes and pacing myself can stop me ending the meal feeling wretched. A simple roast turkey crown, with perfectly golden roast potatoes, modest amounts of veggies and a tasty gravy means I can take on pudding without feeling sick.

If you’ve made it through to pudding without feeling unwell, congratulations! Another challenge awaits though: Christmas sweet treats. Traditional mince pies, Christmas cake, Christmas pudding, stollen, lebkuchen, yule log, gingerbread and panettone are all made with ingredients I can’t eat.

Luckily, there are plenty of gluten-free and dairy-free desserts. Dipping your toes into the decadence pool, it’s hard to resist a gluten-free sticky toffee pudding or Nigella’s chocolate amaretto cake. But sometimes a refreshing lemon sorbet or small slice of gluten-free Christmas cake are a good way to end a meal without feeling overwhelmed.

Then, you’re more likely to have space for these gluten-free Christmas cookies or gingerbread later on. If navigating which chocolate box selection is safe to eat is too irksome, make chocolate bark ahead of time, with your favourite toppings. (It’s a great gift, too.)

Free-from Christmas classics

• Mulled wine baked fruit can be served with dairy-free cream
• Gluten-free chocolate log
• Use gluten-free cake in this dairy-free/vegan tiramisu
• Gluten-free chocolate cookies
• Dairy-free pavlovas are also naturally gluten-free

I sometimes eat before going to a restaurant

If you’re going to a restaurant, scour the menu online, or contact the venue – they might agree to keep aside something special you can eat. If they’re not so obliging, eating something light before you go, and having a bag of snacks with you has seen me through countless occasions. These dried fruit and nut energy bars are perfect snacks, or I use gluten-free oats for these simple oaty bars.

Gluten-free snacks

• Trail mix
• Healthy flapjacks
• No-bake energy balls
• Popcorn

You need to be kind to yourself

My final tip: be kind to yourself. Christmas this year may be a bit stressful, so if you eat something bad, don’t beat yourself up – sometimes it’s worth an evening spent curled around a hot water bottle. Dedicate time to looking after yourself: take a walk, read a book, do some yoga or watch a film to destress. Mix up the rich food with lighter options, and remember to enjoy yourself – it’s Christmas!

Originally published December 2020. New recipe added December 2024

Want more? Visit BBC Food on Instagram, Facebook and Pintrest. Want to watch the latest Food TV programmes? Visit BBC iPlayer.