As summer days stretch long, take comfort in cool, refreshing flavors that nourish both belly and soul. This Mediterranean Chicken Salad recipe for IBS was designed with digestive sensitivity in mind, focusing on easy-to-digest proteins and prebiotic vegetables.

Fresh herbs and briny olives pair with chicken to transport your tastebuds to the Mediterranean coast. Mint, basil, and oregano add layers of fragrance without reliance on triggering onions or garlic. A bright red wine vinaigrette ties it all together with a kiss of acid to aid digestion.

Best of all, this salad comes together quickly for a satisfying meal that can be enjoyed any time of day. The blend of textures and tastes in each bite will lift your spirit as comfortingly as the sunny scents of its Mediterranean influences.

Why not whip up a batch for relaxed lunches by the lake or patio picnics under shady trees? Let the colorful flavors of this Mediterranean Chicken Salad recipe for IBS ease you into warmer days and meals that nourish both body and soul gently. Bon appétit!


  • 1 lb boneless, skinless chicken breasts
  • 1⁄2 diced red bell pepper
  • 1⁄2 diced English cucumber
  • 1 diced plum tomato
  • 1⁄4 cup sliced Kalamata olives
  • 1⁄4 cup crumbled feta cheese
  • 2 Tbsp red wine vinegar
  • 1 Tbsp olive oil
  • 1 tsp dried oregano
  • 1⁄2 tsp dried mint
  • 1⁄2 tsp dried basil
  • Salt and black pepper to taste


  1. Prepare the chicken – Place breasts in a saucepan and cover with water. Bring to a boil, then reduce heat and simmer for 15-20 minutes until cooked through. Drain and allow to cool.
  2. Dice vegetables – Dice bell pepper, cucumber, and tomato into 1/2-inch pieces. Place in a large bowl.
  3. Slice olives and crumble feta – Add olives and feta to the bowl.
  4. Season the chicken – Once cooled, dice or cube chicken into 1/2-inch pieces. Add to the bowl.
  5. Make the dressing – In a small bowl, whisk together vinegar, oil, oregano, mint and basil. Season with salt and pepper.
  6. Toss everything together – Pour the dressing over the chicken and veggie mixture. Gently toss to coat evenly.
  7. Refrigerate and serve – Cover and refrigerate for at least 1 hour to allow flavors to blend. Serve chilled or at room temperature.
Mediterranean Chicken Salad recipe for IBS

Benefits of the Mediterranean Chicken Salad recipe for IBS

This salad provides numerous advantages for managing sensitive guts. Chicken breast is highly digestible, breaking down quickly and efficiently to deliver crucial protein and nutrients without the risk of digestive distress associated with beans or legumes for many. Dicing into small, uniformly sized pieces maximizes surface area exposure to digestive enzymes and fluids, ensuring fast, effective breakdown[1].

Bell peppers, cucumbers, and tomatoes are gentle vegetables as they are low in FODMAPs according to the most recent research. Their inclusion supplies prebiotic fiber that nourishes beneficial bacteria colonies in the colon to encourage regular, comfortable bowel movements[2]. Fresh herbs like mint and basil contain carminative compounds scientifically shown to soothe the gut and ease symptoms of gas, bloating, and discomfort[3]. The simple dressing made with red wine vinegar can aid optimal acid balance and mineral absorption throughout the GI tract[4].

Moderate amounts of olives, feta, and chickpeas deliver fiber, antioxidants, vitamins, and minerals important for overall and digestive health[5]. Their controlled portions minimize the risk of intolerance issues while maintaining nutritional value. Regularly enjoying such meals as the Mediterranean Chicken Salad recipe for IBS tailored to sensitivity has the potential to significantly improve the quality of life for those dealing with IBS.

Easing Symptoms with Only Meat Dishes

Some people have found success reducing IBS flare-ups by strictly eating protein from animals and removing plants from their diet. This lets the digestive system heal without having to break down difficult fibers and FODMAPs. More research is still needed, but for some this very limited diet provides welcome relief from common stomach pains and inflammation.

Additional Poultry Meals for Sensitive Stomachs

If you enjoyed the Mediterranean Chicken Salad recipe for IBS, you may also like other chicken-focused recipes developed with intestinal discomfort in mind. Baked bird tends to be gentle and satisfying. Dishes like Chicken Piccata and Chicken Paillard are easy options formulated to ease common digestive issues.

Further Menu Suggestions for Gut Wellness

Beyond just this recipe, explore additional meal ideas aimed at decreasing abdominal distress. Even mild adjustments may vastly improve your digestive comfort. Browse extra home-cooked foods individualized for your particular IBS needs to gain more control over your gastrointestinal health through carefully selected whole foods.

Recipe Sources

I would like to express my gratitude to the original recipe creators who inspired and informed the development of this adapted Mediterranean Chicken Salad recipe for IBS.

Thank you to Sandra Shields from Sam Eats Her Nutrients for sharing her take on this colorful salad featuring vibrant Mediterranean flavors. Her expertise in healthy recipes guided the adaptation of nourishing ingredients.

I am also grateful to FODMAP every day and Dédé Wilson for demonstrating balanced methods tailored for digestive sensitivity. Referencing their original Low FODMAP Mediterranean Pasta Salad helped ensure this chicken version supports the needs of the elimination diet.

Special thanks as well to the researchers cited for providing science-based guidance used in crafting this recipe. Their work developing our understanding of IBS and the low FODMAP diet empowers those navigating gastrointestinal challenges to still enjoy delicious, nutritious whole foods.

It is through the knowledge and recipes generously developed and shared by experts like these that people managing gut issues can feel empowered in the kitchen while caring for overall wellness. Their contributions were invaluable in creating this special salad.

Reference Studies

[1] Bi, Jicai et al. “Effects of different cooking methods on volatile flavor compounds of chicken breast.” Journal of food biochemistry, e13770. 12 Jul. 2021.

[2] Radziszewska, Marcelina et al. “Nutrition, Physical Activity and Supplementation in Irritable Bowel Syndrome.” Nutrients vol. 15,16 3662. 21 Aug. 2023.

[3] Elmaghraby, Dalia Ahmed et al. “Integrated traditional herbal medicine in the treatment of gastrointestinal disorder: the pattern of use and the knowledge of safety among the Eastern Region Saudi population.” BMC complementary medicine and therapies vol. 23,1 373. 23 Oct. 2023.

[4] Xia, Ting et al. “Beneficial effect of vinegar consumption associated with regulating gut microbiome and metabolome.” Current research in food science vol. 8 100566. 24 Aug. 2023.

[5] Nagpal, Ravinder et al. “Gut microbiome-Mediterranean diet interactions in improving host health.” F1000Research vol. 8 699. 21 May. 2019.

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