Introduction: The Thanksgiving aftermath nobody talks about
You know the drill. Thursday afternoon, you sit down to a beautiful Thanksgiving spread. You eat until you’re uncomfortably full. By evening, you’re bloated, sluggish, maybe reaching for Tums. Friday morning, you wake up still feeling heavy, your stomach protesting, your energy non-existent.
Saturday you’re still recovering. Maybe some digestive upset. Brain fog. A weird sense of inflammation throughout your whole body. You tell yourself, “That’s just what happens after Thanksgiving.”
But what if it doesn’t have to be that way?
What if you could enjoy Thanksgiving—really enjoy it, with delicious food and good company—and wake up Friday morning feeling nourished instead of wrecked?
At Calm San Diego, we believe food is medicine. And that means understanding not just what you eat, but how different foods interact with your digestive system, especially during the seasonal transition into winter.
The typical American Thanksgiving spread is a digestive disaster from a Chinese Medicine perspective: cold foods, raw salads, excess dairy, refined sugar, heavy proteins, and dishes that create Dampness and tax your Spleen Qi (your digestive function).
But you don’t have to choose between enjoying the holiday and feeling good in your body.
This guide will teach you:
- Why the standard Thanksgiving meal wreaks havoc on digestion
- The Chinese Medicine principles for eating during late fall/early winter
- Five legitimately delicious Thanksgiving sides that support your gut instead of destroying it
- The research behind why these ingredients work
- How to navigate the holiday without restriction or deprivation
Let’s talk about how to eat in a way that actually restores you.
Why Thanksgiving typically destroys your digestion
The Standard Thanksgiving Spread: A Digestive Nightmare
Let’s break down what’s typically on the table:
Turkey: Heavy protein that requires significant digestive fire. Not inherently problematic, but in large quantities alongside everything else, it overwhelms your system.
Mashed potatoes with butter and cream: Dairy creates Dampness in Chinese Medicine—a heavy, sticky quality that clogs digestion. Excess starch without adequate fiber slows gut motility.
Stuffing/dressing: Often made with refined white bread, excess butter, and cooked inside the turkey (absorbing fat). High in simple carbs, low in nutrients.
Green bean casserole: Canned soup loaded with sodium and preservatives, fried onions, heavy cream. The green beans are the only redeeming part, and they’re buried under processed ingredients.
Cranberry sauce: Usually the canned version with 20+ grams of added sugar per serving, or homemade with a cup of white sugar. Blood sugar spike guaranteed.
Dinner rolls: Refined white flour, often with dairy. More simple carbs that convert quickly to sugar.
Pumpkin pie: Dairy-heavy filling, refined flour crust, significant sugar content. The pumpkin itself is nutritious, but it’s a small percentage of what you’re actually eating.
Sweet potato casserole: What should be a nutritious root vegetable gets covered in marshmallows and brown sugar, turning it into dessert.
Iceberg lettuce salad: Cold, raw, and nearly devoid of nutrients. In Chinese Medicine, this is the worst thing you can eat in late November when your body needs warmth.
What This Does to Your Body: The Western Science
Blood sugar rollercoaster: The combination of refined carbs and sugar causes rapid blood glucose spikes followed by crashes. This triggers:
- Energy crashes (the infamous food coma)
- Increased insulin secretion
- Inflammation throughout the body
- Cortisol release (stress response to blood sugar drop)
- Cravings for more sugar within hours
Research published in the American Journal of Clinical Nutrition (2018) shows that high-glycemic meals impair cognitive function, increase inflammatory markers, and disrupt gut microbiome balance—all within hours of eating.
Digestive overload: Your stomach can only produce so much hydrochloric acid and digestive enzymes. When you overload it with:
- Excess protein (turkey, multiple side dishes with dairy)
- Heavy fats (butter, cream, fried foods)
- Simple carbs (bread, stuffing, desserts)
…all at once, digestion becomes incomplete. Food ferments in your gut instead of being properly broken down.
A study in Gastroenterology (2019) found that large, mixed macronutrient meals significantly slow gastric emptying and increase symptoms of bloating, reflux, and discomfort in both healthy individuals and those with functional digestive disorders.
Inflammatory cascade: Processed foods, refined sugar, excess omega-6 fats (from vegetable oils in most casseroles), and dairy all trigger inflammatory pathways.
Research in Nature Reviews Immunology (2020) demonstrates that a single high-fat, high-sugar meal activates the innate immune system and increases circulating inflammatory cytokines (IL-6, TNF-alpha) for up to 8 hours post-meal.
This is why you feel systemically “off” the day after Thanksgiving—it’s not just your stomach, it’s inflammation affecting your whole body.
Gut microbiome disruption: Your gut bacteria respond to what you feed them. A sudden influx of sugar, refined carbs, and processed ingredients:
- Feeds pathogenic bacteria and yeast
- Starves beneficial bacteria
- Increases gut permeability (leaky gut)
- Alters the gut-brain axis signaling
Studies in Cell Host & Microbe (2021) show that even a single day of dietary deviation can shift microbiome composition and increase intestinal inflammation, with effects lasting 48-72 hours.
What This Does to Your Body: The Chinese Medicine Perspective
In Traditional Chinese Medicine, the Spleen system governs digestion. But “Spleen” in TCM doesn’t just mean the organ—it represents the entire digestive process and your body’s ability to transform food into usable energy (Qi) and nourishment (Blood).
The Spleen needs:
- Warmth to function properly (like a fire that transforms raw ingredients)
- Regular meals at consistent times
- Cooked foods that are easier to break down
- Simple, whole foods without excessive processing
- Calm eating environment (stress impairs Spleen function)
The typical Thanksgiving meal assaults the Spleen with:
1. Cold and raw foods (salads, cold appetizers)
- Require extra digestive “fire” to warm and process
- Deplete Spleen Yang (your digestive warmth)
- Result: bloating, gas, sluggish digestion
2. Dampness-creating foods (dairy, excess sugar, fried foods, refined flour)
- Create a heavy, sticky quality in the digestive system
- Manifest as: brain fog, lethargy, thick tongue coating, loose stools, feeling heavy
- Think of Dampness as the body’s “sludge”—it clogs everything
3. Excessive quantity
- Overeating directly damages Spleen Qi
- The Spleen can’t transform more than it has capacity for
- Undigested food sits and ferments → bloating, gas, discomfort
4. Stressful eating environment
- Eating quickly, while stressed, or in a chaotic environment
- This impairs the Spleen’s transformative function
- Liver Qi stagnation (stress) “invades” the Spleen, disrupting digestion
5. Sweet, rich foods in excess
- While the Spleen is nourished by naturally sweet foods (root vegetables, grains), it’s damaged by excessive refined sugar and rich, greasy foods
- Too much sweet flavor overwhelms the Earth element and creates Dampness
Common post-Thanksgiving TCM patterns:
Spleen Qi Deficiency with Dampness:
- Bloating, feeling of heaviness
- Loose stools or sluggish bowels
- Fatigue that worsens after eating
- Brain fog, difficulty concentrating
- No appetite or constant low-level nausea
Food Stagnation:
- Feeling excessively full for hours or days
- Belching, acid reflux
- Foul-smelling gas
- Stomach pain or distension
- Aversion to food
Liver Qi Stagnation Invading Spleen:
- Digestive upset triggered or worsened by family stress (classic Thanksgiving dynamic)
- Irritability alongside bloating
- Alternating constipation and diarrhea
- Stomach pain that improves with burping or passing gas
The principles of eating for digestive health in late November
Before we get to the recipes, let’s understand why we’re making these choices.
Principle 1: Warm and cooked > Cold and raw
The science:
- Cooking begins the breakdown process externally, requiring less digestive enzyme production
- Warmth preserves body temperature, which is crucial for enzymatic activity (digestive enzymes function optimally at body temperature)
- Cold foods require energy expenditure to warm before digestion can begin
A study in European Journal of Nutrition (2017) found that cooked vegetables have higher bioavailability of certain nutrients (like lycopene in tomatoes, beta-carotene in carrots) and are digested more efficiently than raw.
The Chinese Medicine view: The Spleen is like a cooking pot—it needs warmth (Yang) to transform food. Cold foods extinguish the digestive fire. In late fall and winter, when external Yang (warmth) is declining, we need to preserve our internal Yang. Eating cold, raw foods depletes it.
Application: Choose roasted, sautéed, or gently steamed vegetables over raw salads. If you do include a salad, dress it warmly (room temp dressing, not cold from fridge) and include warming ingredients like toasted nuts and peppery greens (arugula).
Principle 2: Root vegetables and squash support the Earth element
The science: Root vegetables (carrots, sweet potatoes, beets, parsnips) and winter squash are:
- High in fiber (supports gut motility and microbiome)
- Rich in beta-carotene (converts to vitamin A, supports gut lining integrity)
- Contain prebiotic fibers (feed beneficial gut bacteria)
- Have low glycemic load when prepared simply (vs. with added sugar)
- Provide sustained energy without blood sugar spikes
Research in Nutrients (2020) shows that diets rich in colorful vegetables and roots support gut microbiome diversity and reduce inflammatory markers.
The Chinese Medicine view: In TCM, sweet-flavored foods (naturally sweet, not refined sugar) nourish the Spleen and Earth element. Root vegetables grown in the earth embody Earth energy—grounding, centering, nourishing.
Late fall is the season when we need to tonify the Earth element to prepare for winter. Root vegetables do exactly that.
Application: Make root vegetables the star of your Thanksgiving sides. Roasted, mashed, or in grain pilafs—they’re satisfying, naturally sweet, and digestively supportive.
Principle 3: Bitter and pungent flavors aid digestion
The science: Bitter compounds stimulate:
- Gastric acid secretion (essential for protein digestion)
- Bile production (needed for fat digestion)
- Digestive enzyme release
- Gut motility
Studies in Phytotherapy Research (2018) show that bitter greens and herbs improve digestive function and reduce symptoms of indigestion and bloating.
Pungent foods (garlic, onions, ginger, herbs) have antimicrobial properties and support circulation—moving Qi and preventing stagnation.
The Chinese Medicine view: The bitter flavor “drains and dries”—it clears Dampness and Heat. Pungent flavors “disperse and move”—they prevent Qi stagnation.
After heavy meals, these flavors help your body process and move food through the digestive tract instead of letting it sit and ferment.
Application: Include bitter greens (arugula, radicchio), pungent aromatics (garlic, shallots, thyme, sage), and digestive herbs in your sides.
Principle 4: Mushrooms and wild rice tonify Qi
The science: Mushrooms (especially shiitake, maitake, and oyster mushrooms) contain:
- Beta-glucans that support immune function
- Compounds that reduce inflammation
- B vitamins that support energy production and nervous system health
- Umami flavor that enhances satiety (you feel satisfied with less)
Wild rice is technically a grass seed, not a grain. It’s:
- Higher in protein than white rice
- Rich in antioxidants
- High in fiber
- Low glycemic index
Research in Frontiers in Immunology (2019) demonstrates that mushroom polysaccharides modulate immune function and reduce systemic inflammation.
The Chinese Medicine view: Mushrooms tonify Qi (energy) and support the immune system (Wei Qi in TCM). They’re especially valuable in fall/winter when we need to build reserves.
Wild rice is neutral in temperature and nourishing to Kidney essence—the deep reserves we rely on in winter.
Application: A mushroom and wild rice pilaf is the perfect Thanksgiving side—hearty, grounding, immune-supporting, and satisfying without being heavy.
Principle 5: Healthy fats support nutrient absorption without creating Dampness
The science: Many vitamins (A, D, E, K) are fat-soluble—you need dietary fat to absorb them. Vegetables rich in carotenoids (carrots, squash, dark leafy greens) require fat for optimal absorption.
Healthy fats (olive oil, avocado, nuts, seeds) provide:
- Anti-inflammatory omega-3s and monounsaturated fats
- Satiety signals that prevent overeating
- Support for hormone production and nervous system health
A study in Molecular Nutrition & Food Research (2017) found that adding healthy fats to vegetables increases absorption of fat-soluble vitamins by up to 500%.
The Chinese Medicine view: Not all fats are equal in TCM. Rich, greasy, fried fats create Dampness and burden the Spleen. Clean fats from nuts, seeds, avocado, and quality oils nourish without clogging.
Application: Use olive oil, avocado oil, or ghee for roasting. Include nuts and seeds in sides. Avoid heavy cream, excessive butter, and fried preparations.
The 5 gut-friendly Thanksgiving sides (with full recipes and why they work)
Now let’s put these principles into practice with five dishes that are genuinely delicious, honor Thanksgiving tradition, and support your digestion.
RECIPE 1: Brussels Sprouts with Pomegranate and Balsamic
Why this works
Brussels sprouts:
- Part of the cruciferous vegetable family (also includes broccoli, cauliflower, cabbage)
- Rich in glucosinolates—sulfur compounds that support liver detoxification
- High in fiber (supports gut motility and microbiome)
- Contains vitamin K, vitamin C, folate, and antioxidants
- In TCM: Slightly bitter and pungent, moves Qi, resolves stagnation
Research in Cancer Prevention Research (2016) shows that cruciferous vegetables enhance Phase 2 liver detoxification enzymes, helping your body process and eliminate toxins, hormones, and inflammatory compounds.
Pomegranate seeds:
- Powerful antioxidants (punicalagins and anthocyanins)
- Anti-inflammatory compounds
- Supports cardiovascular health
- Adds natural sweetness without refined sugar
- In TCM: Sweet and sour, tonifies Blood, generates fluids
A study in Nutritional Neuroscience (2019) demonstrated that pomegranate polyphenols reduce oxidative stress and inflammation throughout the body, including the gut and brain.
Balsamic vinegar:
- Small amount of acetic acid aids digestion
- Enhances flavor without added sugar
- In TCM: Sour flavor “astringes and preserves”—helps the body hold onto nutrients
Roasting technique: High-heat roasting caramelizes natural sugars and creates crispy texture, making vegetables irresistible. The Maillard reaction (browning) creates complex flavors and makes nutrients more bioavailable.
Full Recipe: Brussels Sprouts with Pomegranate
Serves 6-8
Ingredients:
- 2 lbs Brussels sprouts, trimmed and halved (quarter if very large)
- 3 tbsp extra virgin olive oil
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/2 cup fresh pomegranate seeds
- 2-3 tbsp balsamic vinegar (use good quality aged balsamic)
- Optional: 1/4 cup toasted pecans or walnuts, roughly chopped
- Optional: 1 tbsp fresh thyme leaves
Instructions:
- Preheat oven to 425°F. Line a large baking sheet with parchment paper.
- Prepare Brussels sprouts: Trim the stem end and remove any damaged outer leaves. Cut in half lengthwise. If they’re very large, quarter them so all pieces are similar size.
- Season: In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
- Arrange on baking sheet: Place Brussels sprouts cut-side down in a single layer. Don’t overcrowd—use two baking sheets if needed. The cut side touching the pan will caramelize beautifully.
- Roast: Bake for 25-30 minutes until deeply golden brown and crispy on the outside, tender inside. They should have some charred spots—that’s the good stuff.
- Dress while hot: Transfer hot Brussels sprouts to a serving bowl. Immediately toss with balsamic vinegar while still hot (this helps the vinegar absorb into the sprouts).
- Garnish: Top with pomegranate seeds, toasted nuts if using, and fresh thyme.
- Serve: Best served warm or at room temperature.
Chef’s notes:
- The key to crispy Brussels sprouts is HIGH heat and cut-side down
- Don’t stir them during roasting—let them caramelize undisturbed
- If they’re browning too quickly, lower oven to 400°F
- You can prep these a day ahead: roast, then reheat in a 400°F oven for 5-7 minutes before serving
RECIPE 2: Mashed Cauliflower with Roasted Garlic
Why this works
Cauliflower:
- Cruciferous vegetable (see benefits above)
- Low in calories but high in fiber and water—creates volume and satiety
- Contains choline (supports brain health and nervous system)
- Glucosinolates support detoxification
- Vitamin C, K, B6, and folate
- In TCM: Sweet and neutral, clears Heat, resolves Dampness, easier to digest than potatoes
Research in Nutrients (2018) shows cauliflower’s high fiber content supports healthy gut microbiome composition and reduces inflammatory markers.
Roasted garlic:
- Raw garlic can be harsh on digestion; roasting mellows it and makes it sweet
- Contains allicin (antimicrobial, anti-inflammatory)
- Supports cardiovascular health
- Prebiotic fibers feed beneficial gut bacteria
- In TCM: Pungent and warm, moves Qi, warms the Spleen, resolves Dampness
A meta-analysis in Journal of Nutrition (2016) found that garlic consumption reduces inflammatory markers (CRP, IL-6) and supports immune function.
Why this beats regular mashed potatoes:
- Fewer simple carbs (doesn’t spike blood sugar)
- More fiber
- More micronutrients
- Lighter and easier to digest
- No dairy needed for creaminess (though you can add some if you tolerate it)
Full Recipe: Mashed Cauliflower with Roasted Garlic
Serves 6-8
Ingredients:
- 2 large heads cauliflower (about 3 lbs), cut into florets
- 1 whole head garlic
- 4 tbsp extra virgin olive oil or ghee, divided
- 1/4 cup unsweetened almond milk, oat milk, or broth (more if needed)
- 1 1/2 tsp sea salt
- 1/2 tsp black pepper
- 2 tbsp fresh thyme leaves (or 2 tsp dried)
- Optional: 2 tbsp nutritional yeast (adds cheesy, umami flavor)
- Optional: 1 tbsp fresh chives, chopped, for garnish
Instructions:
- Roast garlic: Preheat oven to 400°F. Cut the top 1/4 inch off the garlic head to expose clove tops. Drizzle with 1 tbsp olive oil, wrap tightly in foil. Roast 35-40 minutes until cloves are soft and golden. Let cool, then squeeze cloves out of their skins. (This can be done a day ahead.)
- Steam cauliflower: Bring a large pot of water to boil. Add cauliflower florets and cook 10-12 minutes until very tender (a fork should slide through easily). Drain well and let steam dry for 2-3 minutes (excess water makes the mash watery).
- Blend: Add cauliflower, roasted garlic cloves, remaining 3 tbsp oil/ghee, almond milk, salt, pepper, and thyme to a food processor or high-speed blender. Blend until very smooth and creamy, 1-2 minutes. Stop and scrape down sides as needed.
Alternative: Use an immersion blender or potato masher for a chunkier texture
- Adjust consistency: If too thick, add more liquid 1 tbsp at a time. If too thin, return to a pot and cook over medium heat, stirring, until excess liquid evaporates.
- Taste and adjust: Add more salt, pepper, or nutritional yeast to taste.
- Serve: Transfer to serving bowl, drizzle with a little olive oil, garnish with fresh chives and extra thyme.
Make-ahead option: Prepare up to 2 days ahead. Reheat gently in a pot over medium-low heat, stirring frequently and adding a splash of liquid if needed.
Upgrade options:
- Stir in 2 tbsp white miso paste (adds umami depth)
- Top with crispy fried sage leaves
- Mix in sautéed mushrooms for extra earthiness
RECIPE 3: Maple-Roasted Carrots with Thyme
Why this works
Carrots:
- Rich in beta-carotene (converts to vitamin A)
- Vitamin A supports gut lining integrity, immune function, and vision
- Naturally sweet—satisfies cravings for sugar without refined sweeteners
- High in fiber, especially when roasted with skin on
- Prebiotic fibers support gut microbiome
- In TCM: Sweet and neutral, tonifies Spleen Qi, nourishes Blood, strengthens digestion
Research in Journal of Agricultural and Food Chemistry (2017) shows that carrots contain polyacetylene antioxidants (falcarinol, falcarindiol) that have anti-inflammatory and anti-cancer properties—and these compounds are MORE bioavailable when carrots are cooked.
Maple syrup (in moderation):
- Natural sweetener with minerals (manganese, zinc)
- Lower glycemic impact than white sugar
- Small amount enhances caramelization during roasting
- In TCM: Sweet, tonifies Qi, but use sparingly (excess sweet creates Dampness)
Thyme:
- Contains thymol—antimicrobial compound
- Supports respiratory health
- Aids digestion and reduces gas/bloating
- In TCM: Pungent and warm, moves Qi, warms the digestive system
A study in Phytomedicine (2018) found that thyme essential oil compounds reduce gut inflammation and support healthy gut microbiome composition.
Full Recipe: Maple-Roasted Carrots with Thyme
Serves 6-8
Ingredients:
- 2.5 lbs rainbow carrots (or regular orange), peeled and cut into 3-inch sticks (similar size for even cooking)
- 3 tbsp extra virgin olive oil or avocado oil
- 2 tbsp pure maple syrup (use real maple, not pancake syrup)
- 1 tbsp fresh thyme leaves (or 1 tsp dried thyme)
- 1 tsp sea salt
- 1/2 tsp black pepper
- Optional: 1 tsp Dijon mustard (adds depth and helps glaze stick)
- Optional: 1/4 tsp smoked paprika
- Fresh thyme sprigs for garnish
Instructions:
- Preheat oven to 425°F. Line a large baking sheet with parchment paper.
- Make glaze: In a large bowl, whisk together olive oil, maple syrup, thyme, salt, pepper, and Dijon if using.
- Coat carrots: Add carrots to bowl and toss until evenly coated with glaze.
- Arrange on pan: Spread carrots in a single layer on baking sheet. Don’t overcrowd (use two pans if needed).
- Roast: Bake 25-30 minutes, stirring/flipping halfway through, until carrots are caramelized, tender, and edges are slightly crispy.
- Check doneness: Carrots should be fork-tender but not mushy. If they need more browning, broil for 2-3 minutes (watch carefully).
- Serve: Transfer to serving platter, drizzle any remaining glaze from the pan over top, garnish with fresh thyme sprigs.
Chef’s notes:
- Cutting carrots the same size ensures even cooking
- If your maple syrup is very thick, warm it slightly before mixing with oil
- These can sit at room temperature for up to an hour before serving
- Leftovers are great cold in salads or reheated
RECIPE 4: Wild Rice and Mushroom Pilaf
Why this works
Wild rice:
- Technically not rice—it’s a semi-aquatic grass seed
- Higher in protein than white or brown rice (6-7g per cup cooked)
- Rich in antioxidants (especially anthocyanins—gives it the dark color)
- High in fiber (supports gut motility)
- B vitamins, zinc, magnesium
- Low glycemic index—sustained energy without blood sugar spike
- In TCM: Neutral temperature, tonifies Kidney Qi and essence, nourishes Blood
Research in Food Chemistry (2019) found that wild rice has significantly higher antioxidant activity than other rice varieties and supports healthy glucose metabolism.
Mushrooms:
- Shiitake, maitake, oyster, and cremini all contain beta-glucans—polysaccharides that modulate immune function
- Rich in B vitamins (especially B5, which supports adrenal/stress response)
- Contain ergothioneine—a powerful antioxidant found almost exclusively in mushrooms
- Provide umami flavor that enhances satiety
- In TCM: Neutral to cool, tonifies Qi, supports immune system (Wei Qi), nourishes Yin
A comprehensive review in Molecules (2020) detailed how mushroom polysaccharides reduce inflammation, support gut barrier function, and enhance immune system regulation.
Why this is perfect for Thanksgiving:
- Hearty and satisfying (feels substantial like stuffing)
- Packed with flavor (doesn’t need heavy sauces or cheese)
- Immune-supporting right before cold/flu season
- Grounding and nourishing—balances out lighter vegetable sides
Full Recipe: Wild Rice and Mushroom Pilaf
Serves 8-10
Ingredients:
For the rice:
- 1.5 cups wild rice blend (or 100% wild rice)
- 3 cups low-sodium vegetable or chicken broth
- 1 cup water
- 1 bay leaf
- 1/2 tsp sea salt
For the mushrooms:
- 1.5 lbs mixed mushrooms (shiitake, cremini, oyster), cleaned and sliced
- 3 tbsp olive oil or butter, divided
- 1 large shallot, minced
- 3 garlic cloves, minced
- 1/2 cup dry white wine or additional broth
- 2 tbsp fresh sage leaves, chopped (or 2 tsp dried)
- 2 tbsp fresh parsley, chopped
- 1 tsp fresh thyme leaves
- Sea salt and black pepper to taste
- Optional: 1/3 cup toasted pecans or walnuts, chopped
- Optional: 2 tbsp dried cranberries (unsweetened if possible)
Instructions:
Cook the rice:
- Rinse wild rice in a fine mesh strainer under cold water.
- In a medium pot, combine wild rice, broth, water, bay leaf, and salt. Bring to a boil.
- Reduce heat to low, cover, and simmer 40-50 minutes until rice is tender and most grains have “popped” open. Some grains may still have a slight chew—that’s fine.
- Drain any excess liquid, remove bay leaf, fluff with a fork. Set aside.
Prepare mushrooms:
- Heat 2 tbsp oil or butter in a large skillet over medium-high heat. Don’t overcrowd the pan (cook mushrooms in two batches if needed).
- Add mushrooms in a single layer. Let them cook undisturbed for 3-4 minutes until golden brown on one side. Stir and cook another 3-4 minutes until deeply golden. Season with salt and pepper. Transfer to a plate.
- In the same skillet, add remaining 1 tbsp oil/butter. Sauté shallot for 2-3 minutes until softened.
- Add garlic and cook 1 minute until fragrant.
- Add wine (or broth) and scrape up any browned bits from the bottom of the pan. Let simmer 2-3 minutes until liquid mostly evaporates.
- Return mushrooms to pan. Add sage, thyme, and cooked wild rice. Toss everything together over medium heat for 2-3 minutes until well combined and heated through.
- Remove from heat. Stir in fresh parsley. Taste and adjust seasoning.
- If using, fold in toasted nuts and dried cranberries.
Serve: Transfer to serving bowl. Can be served warm or at room temperature.
Make-ahead: This dish actually gets better after sitting! Make 1-2 days ahead, refrigerate, then reheat gently in a covered pan with a splash of broth to moisten.
RECIPE 5: Arugula Salad with Pear, Walnuts, and Light Vinaigrette
Why this works (and why this is the ONLY acceptable Thanksgiving salad)
Arugula:
- Peppery, bitter green (part of the cruciferous family)
- The bitter flavor stimulates digestive enzyme and bile production
- Rich in nitrates (support cardiovascular health)
- Contains glucosinolates (support liver detoxification)
- Vitamin K, folate, calcium
- In TCM: Pungent and warming (unlike most leafy greens which are cooling), moves Qi, resolves stagnation, aids digestion
Research in British Journal of Nutrition (2016) shows that bitter greens consumed before or during meals improve digestive enzyme secretion and reduce post-meal bloating.
Pears:
- High in soluble fiber (pectin)—supports gut motility and feeds beneficial bacteria
- Naturally sweet and juicy
- Vitamin C, copper, vitamin K
- In TCM: Sweet and cool, moistens Lung and Large Intestine (relieves constipation), generates fluids
A study in Nutrition Research (2015) demonstrated that pears support healthy gut bacteria populations and reduce inflammation in the colon.
Walnuts:
- Richest nut source of plant-based omega-3s (ALA)
- Anti-inflammatory
- Support brain health
- Provide healthy fats for nutrient absorption
- In TCM: Sweet and warm, tonifies Kidney Yang, nourishes Blood, supports brain and cognitive function
Research in Nutrients (2020) shows that regular walnut consumption improves gut microbiome diversity, reduces inflammation, and supports metabolic health.
Why this is served at ROOM TEMPERATURE: In Chinese Medicine, you don’t want ice-cold salad in late November when your body needs warmth. This salad uses room-temperature greens, slightly chilled but not frozen pears, and a room-temp vinaigrette. It’s refreshing without being depleting.
Full Recipe: Arugula Salad with Pear, Walnuts, and Light Vinaigrette
Serves 6-8
Ingredients:
For the salad:
- 8 cups baby arugula (let sit at room temp 20 minutes before serving—don’t serve ice cold)
- 2 ripe but firm pears (Bosc or Anjou work well), thinly sliced
- 1/2 cup walnuts, toasted and roughly chopped
- 1/4 cup goat cheese or feta, crumbled (optional—omit for dairy-free)
- 2 tbsp pomegranate seeds (optional, for extra color and antioxidants)
For the vinaigrette:
- 3 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar (raw, with the “mother”)
- 1 tsp Dijon mustard
- 1 tsp raw honey or maple syrup
- 1 small garlic clove, minced
- 1/4 tsp sea salt
- Pinch black pepper
Instructions:
- Toast walnuts: In a dry skillet over medium heat, toast walnuts 3-4 minutes, stirring frequently, until fragrant and slightly darkened. Let cool, then chop roughly.
- Make vinaigrette: In a small jar or bowl, combine olive oil, vinegar, mustard, honey, garlic, salt, and pepper. Shake or whisk vigorously until emulsified. Taste and adjust (you may want more honey for sweetness or more vinegar for tang).
- Prep pears: Core pears and slice thinly. If doing this ahead, toss with a little lemon juice to prevent browning.
- Assemble: In a large salad bowl, add arugula. Drizzle with just enough vinaigrette to lightly coat (start with half, add more if needed—overdressed salad is sad salad).
- Toss gently: Use your hands or tongs to gently toss until greens are evenly coated.
- Top: Arrange pear slices on top, sprinkle with toasted walnuts, cheese if using, and pomegranate seeds.
- Serve immediately: This salad doesn’t sit well—dress right before serving.
Chef’s notes:
- Don’t dress the salad until right before serving or it will wilt
- Save leftover vinaigrette in the fridge for up to a week
- Swap pears for thinly sliced apple (Honeycrisp or Fuji) if you prefer
- For extra richness, use toasted pecans instead of walnuts
How to navigate Thanksgiving without restriction or resentment
Having these five gut-friendly sides on your table is great. But let’s be real—there will be other dishes too. Maybe your aunt’s famous sweet potato casserole with marshmallows. Maybe your grandma’s pumpkin pie that you’ve eaten every Thanksgiving for 30 years.
This isn’t about perfection. It’s about balance.
Here’s how to navigate the actual meal:
Before the meal
1. Don’t skip breakfast Skipping meals to “save room” backfires. You arrive ravenous, blood sugar crashes, and you overeat. Eat a protein + fat breakfast (eggs, avocado, nuts).
2. Morning movement A walk, gentle yoga, or stretching helps Qi flow and prepares your digestive system. It also provides stress relief before family dynamics get intense.
3. Hydrate early Drink water throughout the morning. Dehydration worsens bloating and makes you feel worse post-meal.
4. Take 3 deep breaths before sitting down Activate your vagus nerve and shift into parasympathetic (rest-and-digest) mode. You literally cannot digest properly if you’re in fight-or-flight.
During the meal
1. Start with the gut-friendly sides Fill your plate with Brussels sprouts, roasted carrots, wild rice pilaf, and mashed cauliflower. These create volume and fiber, so you’re satisfied with smaller portions of heavier items.
2. Eat slowly and chew thoroughly Digestion begins with chewing. Aim for 20-30 chews per bite (yes, really). Put your fork down between bites. This activates digestive enzymes and signals satiety.
3. Stop at 80% full In Okinawa (a Blue Zone known for longevity), they practice “hara hachi bu”—eating until 80% full. This prevents the overstuffed feeling and allows space for digestion.
4. Choose your indulgences consciously Want pie? Great—have a slice. But maybe skip the dinner roll and stuffing. You can’t eat everything, so choose what you actually love, not what’s just “there.”
5. Drink room-temperature or warm beverages Ice-cold drinks shock the digestive system and slow enzyme activity. Sip warm water or herbal tea instead.
After the meal
1. Take a walk Even 10-15 minutes helps food move through your digestive tract and prevents stagnation. This is called “100 steps after a meal” in Chinese Medicine.
2. Herbal tea Ginger, fennel, or peppermint tea aids digestion. Ginger is especially good for nausea and bloating.
3. Don’t lie down immediately Give yourself at least 1-2 hours before lying down. Lying flat after a big meal worsens reflux and slows digestion.
4. Be kind to yourself If you overeat, you overeat. Don’t spiral into guilt or restriction the next day. Just resume your normal eating patterns and move on.
The bigger picture: Food as medicine, not punishment
One of the most damaging narratives around healthy eating is the idea that you have to “earn” food through exercise, or that eating “bad” foods requires punishment.
Food is not a moral issue.
The recipes in this guide aren’t about restriction or sacrifice. They’re about choosing foods that taste amazing AND support your body’s natural functions.
When you eat in alignment with the season, your constitution, and your digestive capacity, food becomes restorative. You feel nourished, not depleted. Satisfied, not stuffed.
This is the Chinese Medicine approach: food as the first medicine, chosen not out of fear but out of wisdom.
The bottom line
Thanksgiving doesn’t have to be a digestive disaster.
By understanding how your body processes food—both from a Western science perspective and a Chinese Medicine lens—you can make choices that allow you to fully enjoy the holiday without paying for it the next day.
The five recipes in this guide aren’t “alternatives” or “substitutions.” They’re legitimately delicious dishes that happen to support your Spleen Qi, reduce inflammation, and keep your nervous system calm.
Make these sides the foundation of your Thanksgiving table. Enjoy the other dishes mindfully. Listen to your body. And remember that one meal doesn’t define your health.
Food should restore you, not wreck you.
Ready to support your digestion all year long?
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