When your gut needs a break, this is the meal to reach for. White rice simmered down into a soft, savory porridge is about as gentle as food gets, and poaching the chicken directly in the pot means you get tender meat and a flavorful base without a single onion or garlic clove anywhere near the pan. This is deliberately plain food, built for the days your stomach wants predictability more than excitement.
Ingredients
- 3/4 cup white rice, rinsed
- 4 cups low-FODMAP chicken or vegetable broth
- 1 boneless, skinless chicken breast
- 1 tbsp fresh ginger, thinly sliced
- 1 carrot, finely diced
- 2 tbsp scallion greens only, thinly sliced
- 1 tsp sesame oil
- Pinch of sea salt and white pepper
Instructions
- Combine rice, broth, ginger, and carrot in a pot. Bring to a boil, then reduce to a low simmer.
- Nestle the chicken breast into the porridge. Cover and simmer for 20 minutes, stirring occasionally so the rice doesn't stick.
- Remove the chicken, shred it with two forks, and return it to the pot. Continue simmering uncovered for 10-15 minutes until the porridge is thick and creamy.
- Season with a pinch of salt and white pepper. Ladle into bowls and top with scallion greens and a drizzle of sesame oil.
Nutrition Facts (per serving)
| Calories | 340 |
| Total fat | 6g |
| Total carbohydrates | 48g |
| Dietary fiber | 2g |
| Protein | 24g |
| Sodium | 390mg |
Why This Is Good for Your Gut
White rice is low in fermentable fiber, which makes it easy to digest during an IBS flare when the gut is sensitive to gas-producing carbohydrates. Ginger supports gastric emptying and can ease nausea, and skipping onion and garlic keeps this dish free of the fructans that most commonly trigger bloating and cramping in sensitive guts.
Keep the portions modest and this is a bowl you can return to again and again without your stomach pushing back. For more low-FODMAP comfort food, try our Turkey and Rice Soup with Carrot and Thyme or Low-FODMAP, Meal by Meal: Your First Week Mapped Out.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
