5 Healthy Low FODMAP Chicken Recipes

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are types of carbohydrates that can be hard to digest. They can pull water into the gut and ferment in the colon, which may lead to pain or discomfort for some people.

Following a low FODMAP diet means choosing ingredients that don’t contain these types of carbohydrates so they’re easier on the digestive system. It’s also important to pay attention to portion sizes. Some foods are considered low FODMAP only when eaten in specific amounts. If you eat more than suggested, those same foods may trigger symptoms. That’s why working with tested low FODMAP recipes can be so helpful.

Chicken is a great protein choice for people following a low FODMAP plan. It’s naturally low in FODMAPs, versatile, and pairs well with gut-friendly seasonings, vegetables, and side dishes. And since onion and garlic are notably high FODMAP foods, you’ll find that it’s easier than you think to keep chicken dishes flavorful without using these ingredients.

Before diving into the recipes, here are a few simple tips to keep in mind when preparing low FODMAP chicken meals at home:

• Skip the onion and garlic, but not the flavor. Use garlic-infused oil, green scallion tops, or chives to add flavor without the FODMAPs found in whole garlic and onion.
• Pay attention to other ingredients and condiments. Items like chicken or beef stock, or even ketchup, may contain ingredients like onion or garlic that are high in FODMAPs. Look for certified low FODMAP brands when possible.
• Measure portions carefully. Some vegetables, sauces, and other ingredients are low FODMAP only in certain amounts, so stick to the serving sizes listed in recipes.
• Choose the right dairy and grains. Using lactose-free milk and yogurt, as well as gluten-free flours, are additional ways to make meals easier to digest. But keep in mind that not all gluten-free flours are low FODMAP. It’s best to choose ones that are certified low FODMAP or that are made with rice, quinoa, potato starch, or quinoa.

Low FODMAP eating can truly be delicious with the right recipes and a little planning. These low FODMAP chicken recipes show how simple swaps help support gut health without you having to give up the foods you enjoy. For more low FODMAP recipe ideas, check out these other blogs:

• 6 Low FODMAP Dinner Recipes You’ll Love
• Easy Low FODMAP Crock Pot Recipes
• Our Best Low FODMAP Ground Turkey Recipes
• Low FODMAP Appetizers for Any Occasion
• 7 Delicious Low FODMAP Desserts

If you’re new to this way of eating, consider working with a registered dietitian to help personalize your plan and ensure your meals stay balanced, while also getting tips on making your favorite meals lower in FODMAPs.