When your stomach wants exactly one thing, it's usually this. Rice simmered low and slow in broth until it breaks down into something between soup and porridge, with shredded chicken and fresh ginger stirred through at the end. No onion, no garlic, no fried garnish, just something warm and soft you can eat without thinking twice about it.
Ingredients
- 3/4 cup white rice
- 6 cups low-FODMAP chicken broth (no onion or garlic)
- 1 chicken breast, poached and shredded
- 1 tbsp fresh ginger, grated
- 2 scallions, green tops only, sliced
- 1 tsp sesame oil
- Salt to taste
Instructions
- Combine rice and broth in a large pot. Bring to a boil, then reduce heat to low.
- Simmer uncovered, stirring occasionally, for 50-60 minutes until rice breaks down into a thick, porridge-like consistency. Add water if it thickens too much.
- Stir in grated ginger and shredded chicken during the last 10 minutes to warm through.
- Season with salt.
- Ladle into bowls, drizzle with sesame oil, and top with scallion greens.
Nutrition Facts (per serving)
| Calories | 275 |
| Total fat | 5g |
| Total carbohydrates | 35g |
| Dietary fiber | 1g |
| Protein | 20g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Long-simmered rice becomes extremely easy to digest, breaking starches down before they ever reach your gut, which is why congee is a traditional recovery food across several cultures. Ginger settles nausea and supports smoother gut motility. Building the broth without onion or garlic and finishing with scallion greens keeps fructan levels low while still giving the bowl real flavor.
Keep this recipe bookmarked for the days you need food that asks nothing of you. If you're just starting out, our low-FODMAP beginner's guide walks through the basics.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
