Asian salads are a light and delicious way to enjoy fresh flavors, but common ingredients like cabbage and soy sauce can often cause digestive issues for those with irritable bowel syndrome. This recipe aims to solve that problem with a satisfying yet gentler take on the classic dish.

Using napa cabbage which is lower in difficult-to-digest FODMAPs alongside simple chicken, carrot, and green onion, the salad offers nutritional bulk without overloading the gut. An oil-based dressing flavored with ginger, garlic, and coconut aminos instead of soy sauce adds flavor without the risk of intolerance.

By modifying a beloved salad style to reduce difficult ingredients, this Asian Chicken Salad Recipe for IBS allows enjoying an Asian-inspired meal without derailing digestive health. It’s a refreshing way to nourish both body and mind while still managing symptoms.


  • 2 cups shredded chicken breast
  • 4 cups finely shredded napa cabbage
  • 1 grated carrot
  • 1/4 cup thinly sliced green onions
  • 1/4 cup roasted unsalted cashews


  • 1/4 cup avocado oil
  • 3 tbsp rice vinegar
  • 1 tbsp soy-free tamari or coconut aminos
  • 1 tsp toasted sesame oil
  • 1/2 tsp grated ginger
  • 1 minced garlic clove


  1. Shred chicken and chop veggies. Toss together in a bowl and set aside.
  2. Make the dressing by whisking all ingredients together in a jar.
  3. Pour dressing over salad ingredients and toss to coat.
  4. Top with cashews.


  • Uses napa cabbage for its lower FODMAP content.
  • The dressing is oil-based and substitutes tamari/coconut aminos for soy sauce.
  • Omits noodles which can be difficult to digest. Cashews provide healthy fat and crunch.
  • It can hold well in the fridge for 4-5 days. Individual portions prevent overeating.

The Asian Chicken Salad Recipe for IBS simplifies ingredients and preparation while keeping the Asian flavor profile gentle for IBS. Enjoy!

asian chicken salad recipe for ibs

Benefits of Simple Asian Chicken Salad Recipe for IBS

This Asian Chicken Salad Recipe for IBS is gentle on the digestive system as it avoids high FODMAP ingredients. Napa cabbage contains lower levels of oligosaccharides than regular cabbage varieties. Oligosaccharides are poorly absorbed in the gut and can cause gas, bloating, and discomfort for those with IBS[1]. By using napa cabbage, this salad sidesteps common triggers.

It also avoids common food intolerances associated with IBS. Nearly two-thirds of people with IBS struggle with lactose intolerance[2]. Soy sauce, another intolerable ingredient for some, is replaced with coconut aminos which are easier to digest[3]. By substituting known triggers, this salad creates an accessible recipe.

When IBS flares strike and complicated meals seem overwhelming, this simplified salad offers gentle nutrition. Made with a few familiar pantry ingredients, it provides ease of preparation during low-spoon days. The simple ingredient list makes it suitable for unpredictable digestive health situations.

Overall, these modifications create an IBS-friendly take while maintaining the satisfying flavors of an Asian-style salad. It allows enjoying the beloved meal type without the risk of digestive upset.

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 Asian Chicken Salad 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 of the recipes that inspired this IBS-friendly adaptation:

Allrecipes, for sharing the classic “Asian Chicken Salad” recipe. Its signature flavors and ingredients provided a delicious starting point to modify.

Nagi from RecipeTin Eats, developer of the beloved “Chinese Chicken Salad. Her recipe served as an additional reference for ingredients and flavor profile ideas.

Both original recipes have been enjoyed by many, and I appreciate them sharing their work openly so that home cooks like myself can develop accessible variations. By building upon existing works, I hope this modified Asian Chicken Salad Recipe for IBS allows more people dealing with digestive issues to still find joy in Asian salad styles. Thank you for contributing to the culinary community.

Reference Studies

[1] 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.

[2] Misselwitz, Benjamin et al. “Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management.” Gut vol. 68,11 (2019): 2080-2091.

[3] Niles, Samantha E et al. “Effectiveness of an amino acid beverage formulation in diarrhea-predominant irritable bowel syndrome: A pragmatic real-world study.” World journal of gastrointestinal pharmacology and therapeutics vol. 14,5 (2023): 39-49.

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