Tacos are a favorite meal for many, but traditional recipes can be tough on your digestive system with an array of triggers hiding in ingredients like beans, dairy sauces, and rice. This lighter chicken taco recipe solves that problem with a simplified filling that’s gentle on sensitive guts.

Shredded chicken breast is seasoned to perfection with a blend of just olive oil, lime juice, and mild spices. Cooked in a quick skillet method, it remains juicy and full of flavor. Accompaniments like cabbage, avocado, and Greek yogurt deliver flavor, texture, and creaminess without excess difficulty to digest.

By using simple pantry staples and focusing on low-FODMAP whole foods, this Chicken Taco Bowl recipe for IBS allows enjoying the much-loved Mexican flavors when IBS flares make eating adventurous meals difficult. Assemble it in lettuce or corn shells for an easy handheld meal that won’t stir up uncomfortable digestive symptoms later. Both comforting and considerate of your gut health, dig in knowing your insides will feel at peace.


  • 1 lb boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp chili powder
  • 1/8 tsp cumin
  • 1 lime, juiced
  • 1 cup shredded cabbage
  • 1 medium ripe avocado, chopped
  • 1/4 cup salsa
  • 1 tbsp Greek yogurt
  • 4 corn or lettuce taco shells


  1. Cut chicken into 1/2-inch pieces and toss with olive oil, garlic powder, paprika, chili powder, and cumin.
  2. Cook in a skillet over medium heat until cooked through. Remove from heat.
  3. Mix avocado, salsa, and Greek yogurt together in a small bowl.
  4. To assemble tacos, place chicken in taco shells and top with avocado mixture and shredded cabbage. Serve with extra lime wedges.


  • Uses simplified seasonings and low FODMAP cabbage and avocado instead of an array of vegetables.
  • Omits rice, beans, and cream/milk sauces which can be difficult to digest.
  • Greek yogurt adds creaminess while being easier on the gut than dairy.

This Chicken Taco Bowl recipe for IBS is a lighter version that maintains taco flavors while removing common IBS triggers from popular recipes. Enjoy!

chicken taco bowl recipe for IBS

Benefits of Chicken Taco Bowl recipe for IBS

This modified Chicken Taco Bowl recipe for IBS aims to avoid many common digestive triggers for those with Irritable Bowel Syndrome (IBS). Rice, beans, pre-made seasoning blends, and other ingredients are omitted that can frequently cause discomforting symptoms like gas, bloating, and abdominal pain for those with sensitivities[1].

By primarily focusing on low FODMAP components, the recipe considers digestive ease. The shredded cabbage provides crunch and flavor with minimal amounts of difficult-to-digest oligosaccharides compared to other vegetable choices[2]. Avocado and the simple spice blend of mild seasonings are also generally well-tolerated ingredients that are straightforward to digest.

On days when IBS flares make intricate cooking difficult due to fatigue or intestinal discomfort, this Recipe provides convenient nourishment using straightforward ingredients likely already present in one’s pantry. Despite relying on just a few basic items, bright lime, and warm spices meld to create a gratifying flavor profile similar to standard tacos. Previous research has found that reducing dietary triggers while keeping meals pleasurable can aid in digestive symptom management[3].

By making modifications with digestive sensitivities in mind, this Chicken Taco Bowl recipe for IBS allows indulging in much-loved taco flavors without the risk of instigating unpleasant and discomforting symptoms later. Overall, this version thoughtfully creates an IBS-friendly meal option.

Easing IBS Symptoms Through an All-Meat Diet

Following a diet consisting solely of meat may help relieve common irritable bowel syndrome issues like stomach pains and bloating. By omitting plants and focusing on easily digestible proteins from animals, the digestive tract is given time to heal. Learn more about how this restrictive diet works and if it could help improve your sensitive gastrointestinal health.

More Poultry Dishes Designed for Delicate Digestions

If you enjoyed this Chicken Taco Bowl recipe for IBS, check out additional bird-based meals created with sensitivity in mind. Baked chicken tends to be gentle and satisfying to eat. View recipes such as Lemon Roasted Chicken and Chicken Noodle Soup for simple options formulated to minimize discomfort.

Additional Recipes to Support Digestive Wellness

From Southwestern salad to smoothies, discover more meal ideas aimed at reducing abdominal troubles. Even slight shifts to your diet may significantly boost your digestive comfort. Browse extra recipes customized for your particular IBS requirements to gain further control over your gut health through carefully selected whole foods.

Recipe Sources

I’d like to express gratitude to the creators behind the recipes that inspired this IBS-friendly adaptation:

Beth Moncel from Budget Bytes, for sharing the classic “Taco Chicken Bowls” recipe. Its simple ingredients and flavor combinations provided an excellent foundation to modify while keeping digestion in mind.

Samantha Buckner from With Peanut Butter on Top, for developing the accessible “Easy Chicken Taco Bowls.” The recipe served as an additional reference point for components and preparation techniques.

Both original works have been enjoyed by many home cooks, and I appreciate them sharing their recipes openly so that others like myself can put a personalized spin to better suit individual dietary requirements. By building upon existing works, I hope this version of the Chicken Taco Bowl recipe for IBS allows more people dealing with intestinal sensitivities to also find enjoyment in beloved taco styles. Thank you for your valuable contributions.

Reference Studies

[1] Shepherd, Susan J et al. “Short-chain carbohydrates and functional gastrointestinal disorders.” The American journal of gastroenterology vol. 108,5 (2013): 707-17.

[2] Zhang, Yihe et al. “Low fermentable oligosaccharides, disaccharides, monosaccharides, and polypols diet and irritable bowel syndrome in Asia.” JGH open : an open access journal of gastroenterology and hepatology vol. 3,2 173-178. 28 Dec. 2018.

[3] Black, Christopher J et al. “Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis.” Gut vol. 71,6 (2022): 1117-1126.

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