Those with irritable bowel syndrome often need to avoid trigger foods like onion, garlic, and wheat. This Buffalo Chicken Salad recipe for IBS dodges common dietary culprits while delivering robust flavor. The combo of shredded chicken, red peppers, and rice noodles provides protein, vitamins, and fiber in an IBS-friendly way.


  • 2 cups cooked chicken breast, shredded
  • 1/2 cup roasted red peppers, diced
  • 1/2 cup rice noodles, cooked and chopped
  • 1/4 cup light blue cheese dressing
  • 2 tbsp Frank’s RedHot Sauce (or to taste)
  • 1 tbsp olive oil
  • 1/4 cup green onions, chopped
  • Salt and pepper to taste


  1. Cook rice noodles according to package instructions. Drain and chop into bite-sized pieces.
  2. In a large bowl, combine shredded chicken, rice noodles, red peppers, green onions, olive oil, blue cheese dressing and hot sauce. Toss until well-coated.
  3. Taste and season with salt and pepper as needed. Serve in lettuce cups or over mixed greens.

Additional Notes

  • Use pre-cooked rotisserie chicken for easy prep
  • Red peppers and rice noodles are low-FODMAP
  • Frank’s hot sauce is low in additives
  • Go easy on toppings to minimize triggers
buffalo chicken recipe for IBS

Benefits of Buffalo Chicken Salad recipe for IBS

This salad earns its credentials as an IBS-friendly meal through several tactics:

Red peppers and rice noodles are known to be low on the FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) scale, allowing for easier gut tolerance[1]. FODMAPs are short-chain carbohydrates that are poorly absorbed and rapidly ferment in the intestine, causing gas, bloating, and other digestive distress for IBS sufferers.

Shredded chicken breast is a lean protein source that is gentle to digest. Poultry is generally better tolerated than red meat by those with gastrointestinal issues due to lower fat content [2].

Green onions are used sparingly, as allium family vegetables like onion and garlic can be stomach irritants for some. Even a small amount may cause issues [3].

The blue cheese and Frank’s hot sauce contribute bold flavor without excess fat or problematic additives that could disrupt gut motility [4]. Spices are another strategy for satisfying taste buds while protecting digestive health.

Overall, the nourishing yet low-irritant profile of this buffalo chicken salad recipe for IBS supports gut barrier function rather than exacerbating discomfort. Enjoy without fear of flair-ups!

The Carnivore Diet: A Meat-Only Approach to IBS Relief

Cutting out plants and focusing solely on easily digested animal proteins may provide benefits for common IBS symptoms such as stomach pain and bloating. This restrictive carnivore diet is believed to allow the gut lining time to heal. Learn more about how this all-meat regimen works and if it could help manage your sensitive gastrointestinal issues.

More Poultry Recipes for Sensitive Stomachs

If you enjoyed the simplicity of this buffalo chicken salad recipe for IBS, check out other chicken dishes tailored for finicky guts. Baked poultry tends to be gentle and satisfying. Browse options like Lemon Roasted Chicken and Buffalo Chicken Salad for easy meals that are easy on the tummy.

Additional Recipe Ideas for IBS Relief

From Southwestern salad to soothing smoothies, find more concept recipes aimed at minimizing discomfort. Small adjustments can go a long way in gaining digestive control. Browse more whole food preparations customized for your unique IBS needs.

Recipe Sources

I’d like to express my appreciation to Gina Homolka of Skinnytaste and Nikki of Allrecipes for sharing their Buffalo Chicken Salad recipes. Both provided invaluable guidance that helped inform the development of this IBS-friendly version.

Gina’s recipe demonstrated how to keep ingredients low FODMAP while retaining bold buffalo flavor. Her use of chicken breast, red peppers, and mayonnaise-based dressing showed how to nourish in a gentle way.

Nikki offered a classic take that highlighted common salad components like celery and green onions. Her instructions on preparation and serving methods served as a helpful foundation.

Both talented home cooks offer approachable recipes that keep health and taste in mind. I hope this adapted buffalo chicken recipe for IBS honors its original intentions while expanding options for digestive sensitives. Thank you for the recipes that sparked new ideas supporting gut wellness.

Reference Studies

[1] Debras, Charlotte et al. “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) and Cancer Risk in the Prospective NutriNet-Santé Cohort.” The Journal of nutrition vol. 152,4 (2022): 1059-1069.

[2] Talebi, Sepide et al. “The Association between Total Protein, Animal Protein, and Animal Protein Sources with Risk of Inflammatory Bowel Diseases: A Systematic Review and Meta-Analysis of Cohort Studies.” Advances in nutrition (Bethesda, Md.) vol. 14,4 (2023): 752-761.

[3] Capili, Bernadette et al. “Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management.” The journal for nurse practitioners : JNP vol. 12,5 (2016): 324-329.

[4] Trakman, Gina L et al. “Diet and gut microbiome in gastrointestinal disease.” Journal of gastroenterology and hepatology vol. 37,2 (2022): 237-245.

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