Introductions

This Grilled Chicken over Brown Rice recipe for IBS is a flavorful and gut-healthy meal option for those who suffer from the condition. Brown rice provides fiber to promote digestive regularity while grilled chicken adds protein.

This recipe combines elements from Delicious as it Looks’ Grilled Moroccan Chicken and Brown Rice recipe and Taste of Home’s Brown Rice Salad with Grilled Chicken. The Moroccan spice-rubbed chicken breasts from the first recipe are served over the simple brown rice pilaf from the second recipe.

Using mild spices and easy-to-digest ingredients like brown rice and chicken makes this recipe suitable for those avoiding common IBS triggers such as garlic, onions, and legumes. The anti-inflammatory spices like cumin and turmeric also provide benefits for gut health. Grilling the chicken adds moisture while imparting a smoky flavor without the risk of digestive irritation from oil or fat.

This simple-to-prepare and highly customizable, Grilled Chicken over Brown Rice recipe for IBS can be enjoyed at home or packed for meals away. It delivers satisfying whole foods to support a healthy intestinal tract.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1/2 cup extra virgin olive oil
  • 4 cloves garlic, smashed
  • 1/2 cup chopped scallion greens
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • 2 tsp paprika
  • 2 tsp ground cumin
  • 1 tsp salt
  • 1/4 tsp ground turmeric
  • 1/4 tsp cayenne pepper (optional)
  • 2 cups instant brown rice
  • 1 3⁄4 cups low-FODMAP chicken broth

Instructions

  1. Combine olive oil, smashed garlic, scallions, herbs, and spices in a blender to make a marinade. Remove garlic.
  2. Pound chicken breasts thin and rub the marinade on both sides. Marinate 30 minutes.
  3. Heat grill to medium. Grill chicken for 5-7 minutes per side until cooked through.
  4. In a saucepan, heat olive oil. Add smashed garlic and sauté 30 seconds. Remove garlic.
  5. Add rice and broth to saucepan. Bring to a boil, then cover and simmer for 5 minutes.
  6. Remove rice from heat and let sit covered for 5 minutes. Fluff with a fork.
  7. Serve grilled chicken over fluffy brown rice. Enjoy!
grilled chicken over brown rice recipe for IBS

Benefits of the Grilled Chicken over Brown Rice recipe for IBS

This recipe provides several benefits for those suffering from IBS. Brown rice is high in soluble fiber, which can help promote regularity and ease digestion. Soluble fiber bulks stool and shortens transit time through the gut, alleviating symptoms of constipation or diarrhea [1].

The protein from chicken takes longer to digest than other macronutrients. This slower release of nutrients into the small intestine can help manage IBS symptoms like bloating and diarrhea[2]. Soluble fiber from brown rice acts as a prebiotic, feeding beneficial gut bacteria to support a balanced and diverse microbiome[3]. A healthy microbiome plays a role in intestinal immune function, which can help provide relief from IBS[4].

The spices used, such as turmeric and cumin, contain anti-inflammatory compounds like curcumin that may help balance the gut environment in IBS[5]. Curcumin and other polyphenols have antioxidant properties[6]. Both brown rice and chicken are naturally low in FODMAPs, or fermentable carbohydrates restricted on the low FODMAP diet for IBS management[7]. This makes the overall Grilled Chicken over Brown Rice recipe for IBS generally well-tolerated. Grilled poultry and grains are also gently cooked whole foods that are less likely to cause digestive issues compared to high-fat or hard-to-break-down ingredients.

The Carnivore Diet For IBS Relief

Following an all-meat carnivore diet has shown potential benefits for managing IBS symptoms like abdominal pain and bloating. By eliminating plants and focusing on easily digestible animal proteins, the gut lining is given a chance to heal. Read more about how the carnivore diet works and whether it may help your sensitive GI symptoms here.

More Chicken Recipes for IBS

If you enjoyed this grilled chicken over brown rice recipe, check out other poultry dishes tailored for sensitive stomachs. Baked chicken tends to be gentle and satisfying. Browse recipes like Lemon Roasted Chicken & Chicken Noodle Soup for easy, gut-friendly meals.

Other Recipes for IBS

From Southwestern Salad to Smoothies, find more recipe ideas aimed at minimizing abdominal discomfort. Small diet tweaks can make a big difference. Browse additional recipes to gain more control over your digestive health through whole foods prepared specifically for your individual IBS need here.

Recipe Sources

We would like to thank Delicious as it Looks and Taste of Home for their wonderful recipes that served as inspiration and source material for our Grilled Chicken over Brown Rice recipe for IBS.

Dianne B. of “Delicious as it Looks” generously shared her Grilled Moroccan Chicken and Brown Rice recipe. We appreciated her adaptation of the flavorful chicken marinade and classic brown rice pilaf to make them suitable for a low-FODMAP diet. Her recipe blog is a wealth of inspiration for gut-friendly meals.

The test kitchen experts at Taste of Home also deserve recognition for their Brown Rice Salad with Grilled Chicken recipe. We incorporated elements of their simple yet satisfying whole-grain side dish to complement the main course chicken.

Both of these wonderful recipe sources provided starting points that we built upon to create a nutritious and easy-to-digest meal option tailored to IBS needs. We are grateful for their contributions which helped those managing gastrointestinal issues enjoy homemade comfort cooking. Thank you to Delicious as it Looks and Taste of Home!

References

[1] McRae, Marc P. “Effectiveness of Fiber Supplementation for Constipation, Weight Loss, and Supporting Gastrointestinal Function: A Narrative Review of Meta-Analyses.” Journal of chiropractic medicine vol. 19,1 (2020): 58-64. https://doi.org/10.1016/j.jcm.2019.10.008

[2] Marangoni, Franca et al. “Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document.” Food & nutrition research vol. 59 27606. 9 Jun. 2015. https://doi.org/10.3402/fnr.v59.27606

[3] Miri Park, Hye-Bin Lee, et al. Resistant starch-enriched brown rice exhibits prebiotic properties and enhances gut health in obese mice, Food Research International,
Volume 187, 2024, 114417, ISSN 0963-9969, https://doi.org/10.1016/j.foodres.2024.114417.

[4] Menees, Stacy, and William Chey. “The gut microbiome and irritable bowel syndrome.” F1000Research vol. 7 F1000 Faculty Rev-1029. 9 Jul. 2018. https://doi.org/10.12688/f1000research.14592.1

[5] Jafarzadeh, Emad et al. “Turmeric for Treatment of Irritable Bowel Syndrome: A Systematic Review of Population-Based Evidence.” Iranian journal of public health vol. 51,6 (2022): 1223-1231.https://doi.org/10.18502/ijph.v51i6.9656

[6] Quirós-Fallas, María Isabel et al. “Polyphenolic HRMS Characterization, Contents and Antioxidant Activity of Curcuma longa Rhizomes from Costa Rica.” Antioxidants (Basel, Switzerland) vol. 11,4 620. 24 Mar. 2022. https://doi.org/10.3390/antiox11040620

[7] Prince, Alexis C et al. “Fermentable Carbohydrate Restriction (Low FODMAP Diet) in Clinical Practice Improves Functional Gastrointestinal Symptoms in Patients with Inflammatory Bowel Disease.” Inflammatory bowel diseases vol. 22,5 (2016): 1129-36. https://doi.org/10.1097/MIB.0000000000000708

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