IBS Diet Lunch Recipe

Living with Irritable Bowel Syndrome (IBS) means navigating meals carefully — especially lunch, when the wrong ingredients can ruin your entire afternoon. That’s why this IBS-friendly Chicken & Quinoa Bowl is a gut-soothing, flavorful, and filling option for anyone looking to eat without fear. It’s gluten-free, low FODMAP, dairy-free, and designed to minimize bloating, cramping, and discomfort — all while being satisfying and easy to meal prep!

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Ingredients

1 cup cooked quinoa (rinse well before cooking)

1 cup cooked, shredded chicken breast

1/2 cup chopped zucchini

1/2 cup chopped carrot

1/4 cup sliced cucumber

1 tbsp chopped fresh parsley or basil

1 tbsp garlic-infused olive oil (FODMAP-friendly flavor without the garlic!)

Juice of 1/2 a lemon

Sea salt + pepper to taste

Instructions

Cook quinoa according to package instructions. Set aside to cool slightly.

Lightly steam or sauté zucchini and carrot for 3–4 minutes until tender-crisp.

In a large bowl, combine quinoa, shredded chicken, steamed veggies, and cucumber.

Drizzle with garlic-infused olive oil and lemon juice.

Sprinkle with fresh herbs, salt, and pepper.

Toss everything together and serve warm or chilled!

Notes

Tips for IBS-Safe Meal Prep

Stick to low-FODMAP portion sizes
Avoid hidden garlic/onion in spice mixes and broths
Choose lean protein (grilled or shredded is easiest on the gut)
Use glass containers for storing and reheating without chemicals

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🌿 Final Thoughts

IBS doesn’t mean giving up flavor or satisfaction — it just means making smarter choices. This Low FODMAP Chicken & Quinoa Bowl is light on your gut, easy to make ahead, and full of gut-friendly nutrients.

Whether you’re meal-prepping for the week or need a fast lunch that won’t backfire, this bowl’s got your back (and belly).