This light and a flavorful lemon roasted chicken recipe for IBS is gentle on sensitive stomachs yet totally satisfying. The aromatic blend of lemon and herbs will make your whole house smell amazing. As someone with Vietnamese and Indian roots, I appreciate finding dishes that highlight fresh flavors from both cultures in a way that works for my IBS.

How this recipe can help IBS:
The lemon and herbs in this recipe make it low FODMAP, avoiding common trigger foods like garlic and onions. Baked rather than fried chicken is also kinder to irritable tummies. Make sure to check if you can tolerate citrus before diving in. For most, this should be a safe, feel-good meal.

Ingredients

  • 1 whole chicken (approximately 4 pounds)
  • 2 tablespoons unsalted butter, softened
  • 1 tablespoon minced fresh herbs (such as rosemary and thyme)
  • 1 tablespoon finely grated lemon zest
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. In a small bowl, mix the softened butter, minced herbs, and lemon zest.
  3. Pat the chicken dry and season it with salt and pepper.
  4. Gently loosen the skin of the chicken and spread half of the herb and lemon butter mixture under the skin. Rub the remaining butter mixture over the surface of the chicken.
  5. Place the chicken on a rack in a roasting pan.
  6. Roast the chicken in the preheated oven for approximately 20 minutes per pound or until the internal temperature reaches 165°F (74°C).
  7. Remove the chicken from the oven and let it rest for a few minutes before carving.
  8. Serve the lemon-roasted chicken with low-FODMAP side dishes of your choice, such as roasted vegetables or a green salad.
lemon roasted chicken recipe for IBS 2

Benefits of the Lemon Roasted Chicken Recipe for IBS

This simple roasted chicken recipe is easy to digest and gentle on the gut. Baking the chicken ensures it remains moist and tender, requiring minimal seasoning which reduces potential dietary triggers[1].

The lemon zest and herbs provide digestive support effects. Lemon contains antioxidants and compounds that have demonstrated anti-inflammatory and gut-soothing properties in studies[2].

Rosemary and thyme are rich in antioxidants and have shown ability to reduce abdominal discomfort and cramping in IBS patients. Their antimicrobial properties help maintain a balanced microbiome[3,4].

The use of butter provides healthy fats shown to reduce inflammation when consumed in moderation[5]. Overall, this easy lemon roasted chicken recipe for IBS supports gut and digestive health through beneficial ingredients.

Reference Studies

[1] Farapti Farapti, et al. Culinary herbs and spices for low-salt dietary management: Taste sensitivity and preference among the elderly, 2024 Feb. https://www.sciencedirect.com/science/article/pii/S2352364624000014?dgcid=rss_sd_all

[2] Marta Klimek-Szczykutowicz, et al. Citrus limon (Lemon) Phenomenon—A Review of the Chemistry, Pharmacological Properties, Applications in the Modern Pharmaceutical, Food, and Cosmetics Industries, and Biotechnological Studies. Plants (Basel). 2020 Jan. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020168/

[3]Gema Nieto, et al. Antioxidant and Antimicrobial Properties of Rosemary (Rosmarinus officinalis, L.): A Review. Medicines (Basel). 2018 Sep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165352/

[4] Sara Ricardo-Rodrigues, et al. The Antioxidant and Antibacterial Potential of Thyme and Clove Essential Oils for Meat Preservation—An Overview. Appl. Biosci. 2024. https://www.mdpi.com/2813-0464/3/1/6

[5] Kevin L Fritsche. The Science of Fatty Acids and Inflammation. Adv Nutr. 2015 May. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424767/

Recipe Sources

I’d like to express my gratitude to the recipe sources that were referenced in creating my Lemon Roasted Chicken recipe for IBS.

The original recipes from Spend With Pennies and Food & Wine provided an excellent base to work from. Their instructions for simple roasted chicken were clear and helped ensure the dish would turn out moist and flavorful.

Drawing inspiration from their techniques around seasoning, cooking methods, and presentation allowed me to then modify the recipe for sensitivities like IBS. Guidance around timing, temperature and ingredients aided in developing a version focusing on digestive support.

I appreciate these websites sharing their recipes freely online. It empowers home cooks everywhere to put nutritious meals on the table with confidence. Their recipes also gave me a launch point to contribute a variation catering to a specific dietary need.

Thank you to Spend With Pennies and Food & Wine for the recipes that helped bring this easy Lemon Roasted Chicken recipe for IBS to the table for those navigating gut health issues. Your work in the kitchen inspires others to cook wholesome dishes and customize for individual needs.

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 simple roasted chicken, check out other poultry dishes tailored for sensitive stomachs. Baked chicken tends to be gentle and satisfying. Browse recipes like Easy Chicken Soup & Buffalo Chicken Salad 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.

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