The low FODMAP diet has become increasingly popular for managing symptoms of irritable bowel syndrome (IBS) and other digestive issues. It involves limiting foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can be poorly absorbed and rapidly fermented by gut bacteria, resulting in gas, bloating, and other digestive discomfort (1).
Many find the low FODMAP diet helps improve IBS symptoms, but it does require eliminating many common foods. This leads to the question – is chicken OK on a low FODMAP diet? Chicken is a common source of protein and it would be nice if it could be enjoyed freely on this diet. Let’s take a closer look at the evidence.
Is Chicken High or Low in FODMAPs?
The good news is regular chicken breast is considered low FODMAP at a serving size of up to 85 grams. Boneless, skinless chicken breast contains no FODMAPs and is an excellent source of protein on a low FODMAP diet (2).
Other low FODMAP chicken options include:
– Chicken thigh – 78g serving
– Chicken wing – 100g serving
– Chicken leg or drumstick – 100g serving
So plain chicken meat, with no skin or bones, can be eaten liberally if you follow the recommended serving sizes.
Chicken is a versatile, lean protein that can be incorporated into many low FODMAP recipes. Feel free to enjoy chicken in stir fries, salads, sandwiches, wraps, soups and casseroles while on the diet.
High FODMAP Chicken Ingredients to Avoid
While plain chicken is low FODMAP, there are some common chicken recipes and ingredients that are high in FODMAPs and should be limited on a strict low FODMAP diet:
1. Chicken Skin
Chicken skin, while flavourful, is high in FODMAPs. The recommended serving size for chicken skin is very small at just 10 grams per sitting (2). It’s best to stick to skinless chicken options when following a low FODMAP diet.
2. Chicken Stock
Many commercial chicken stocks contain onion and garlic, both high FODMAP ingredients. Homemade stocks and broths can also be high in FODMAPs if vegetable scraps like onion are used. Opt for low FODMAP chicken stock to be safe.
3. Breaded Chicken
The breading on fried chicken or chicken nuggets often contains garlic or onion powder. Stick to plain grilled or baked chicken instead of heavily breaded options. Breading made from gluten-free flour or cornmeal may be tolerable in small amounts.
4. Creamy Chicken Sauces
Cream-based sauces served with chicken dishes are usually high in lactose and should be avoided. This includes alfredo, vodka, country gravy and chicken paprikash sauces. Opt for low FODMAP marinades and dressings like pesto, chimichurri or soy sauce-based sauces instead.
| High FODMAP Chicken Ingredients | Low FODMAP Swaps |
|---|---|
| Chicken skin | Skinless chicken breasts or thighs |
| Commercial chicken stock | Homemade low FODMAP chicken stock |
| Breaded chicken | Plain grilled, baked or sautéed chicken |
| Creamy chicken gravies and sauces | Low lactose sauces like pesto, chimichurri, olive oil and herb sauces |
Common Questions about Chicken and the Low FODMAP Diet
There are some common questions that come up around eating chicken on a low FODMAP diet. Here are the answers:
Is chicken broth low FODMAP?
Homemade chicken broth is low FODMAP if made without onion, garlic or high FODMAP vegetables. Commercial chicken broths often contain onion and garlic. Choose low FODMAP brands that are labelled onion and garlic-free.
Can I bread chicken with gluten-free flour?
Small amounts of gluten-free flour may be tolerated as a breading or binder. Cornmeal breading is also an option. Limit portions to a thin coating rather than thick batter. Monitor for personal tolerance.
Is fried chicken low FODMAP?
Fried chicken cooked in oil is not necessarily high in FODMAPs. However, the batter mix often contains onion or garlic powder. Fried chicken tenders or nuggets also tend to have thicker breading. Fritters made with thin gluten-free flour dredging may be tolerable in small portions.
Are chicken wings low FODMAP?
Plain chicken wings are allowed on the diet. Breaded, sauced or gluten-containing wings should be avoided. Naked or dry rubbed wings are your best low FODMAP options.
Can I have chicken noodle soup?
Yes, homemade chicken noodle soup with low FODMAP vegetables and broth, gluten-free pasta and plain chicken is low FODMAP. Avoid onion and garlic and check commercial broth ingredients.
What recipe binders can I use for chicken patties?
Low FODMAP binders like rice flour, cornstarch, gluten-free oats or quinoa can help hold chicken patties together. Eggs are great binders. Avoid using breadcrumbs or wheat flour.
Sample Low FODMAP Chicken Recipes
Here are some delicious low FODMAP chicken recipe ideas to give you inspiration:
Baked Lemon Chicken
Ingredients:
– 2 chicken breasts, pounded flat
– 2 tbsp olive oil
– 1/4 cup lemon juice
– 1 tbsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F. Place chicken in baking dish.
2. Whisk together olive oil, lemon juice and oregano. Pour over chicken.
3. Bake for 15-20 minutes until cooked through.
Coconut Chicken Curry
Ingredients:
– 1 lb chicken thighs, diced
– 1 onion, sliced
– 1 zucchini, chopped
– 1 cup light coconut milk
– 2 tsp curry powder
– 1 cup low FODMAP chicken stock
– Salt and pepper to taste
– Fresh cilantro
Instructions:
1. Heat oil in pan over medium-high heat. Cook chicken 5 minutes.
2. Add onions and cook 3 minutes until soft.
3. Stir in zucchini, coconut milk, curry powder and chicken stock.
4. Simmer 15 minutes until sauce thickens.
5. Season with salt and pepper. Garnish with cilantro.
Buffalo Chicken Lettuce Wraps
Ingredients:
– 2 boneless chicken breasts, cooked and shredded
– 2 tbsp hot sauce
– 2 tbsp ranch dressing
– 1/2 cup blue cheese crumbles
– 1 head butter lettuce
Instructions:
1. Toss chicken with hot sauce and ranch dressing.
2. Divide among lettuce leaves and top with blue cheese crumbles.
Conclusion
Chicken can be a tasty and versatile low FODMAP protein. Plain chicken breast, thighs, wings and legs are all low FODMAP at proper serving sizes. Enjoy chicken simply grilled or baked, or in soups, salads, and curries. Avoid high FODMAP ingredients like skin, creamy sauces, and breaded coatings. With some simple swaps, chicken can be enjoyed freely on a low FODMAP diet. This nutrient-rich lean protein provides options for great low FODMAP meals.