Low FODMAP Chili
For SIBO & IBS
Just because you struggle to digest higher fodmap foods doesn’t mean you have to give up some of the best traditional one pot recipes this winter!…that’s right you can still enjoy a nice low FODMAP chili, SIBO style.
Soups, stews and one pot recipes don’t need to be followed exactly to a T. This is especially important to note when you’re not really sure what to eat while following any kind of corrective diet. Take a look at some of your favourite go-to recipes and sub out the ingredients or foods that have been eliminated with alternative foods from the allowable category.
This Low FODMAP Chili may not have the chickpeas, kidney beans, onion or garlic that you’re used to seeing in a traditional chili recipe but by adding some easy to digest veggies and soaked and sprouted lentils you’re able to enjoy the same savoury dish!
And you never know…switching up ingredients can sometimes lead to even better recipes! I learned to eat completely new foods and recipes after being limited while on the SIBO diet that I’m still eating today even though I can eat FODMAP foods no problem.
SIBO Supportive Meal: Low FODMAP Chili
This meal is packed full of protein, easy to digest vegetables and warming spices to help warm you from the inside out! This dish makes sure that you’re getting some good fiber, phytonutrients and quality protein to keep you nourished and satiated until your next meal.
It’s also a great way to start experimenting with and start getting small amounts of low fodmap lentils back into your diet. I generally suggest adding higher FODMAP foods into recipes in small amounts so you’re still feeding your gut bacteria the fodmap containing foods in small amoutns. Lentils are a great prebiotic fiber which which is important for strengthening and re-growing the gut microbiome now and once SIBO is gone.
This recipe generally makes 3-5 servings (depending on how much you eat!) so the amount of lentils you’d get in each serving will be under the allowable 1/4 cup limit per meal.
It’s also important to note that if you have a sensitivity to nightshade vegetables you may want to skip this recipe for now and try some of my other SIBO Diet recipes.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.
Recipe:
1 tbsp avocado oil
1 package of ground beef (or ground turkey, chicken or tofu)
3 large tomatoes, diced and cored (ideally organic)
1 bunch of green onions, chopped (green part only)
1 can of tomato paste (ideally organic)
1/2 cup carrots, diced
1 red bell pepper diced
1 tbsp of oregano
2 tbsp of chili powder
1.5 tsp of paprika
1 tbsp of salt
1 tsp of black pepper
1 cup of water (if using Instant Pot or slow cooker)
1/4 cup of white rice (or more portioned out if doing meal prep)
1/2 cup of water
Optional: 1/4 cup of sprouted and cooked red lentils (Stage 2 or higher of SIBO diet)
Optional: 2 tablespoons of garlic infused oil
Directions:
1. Heat a large pan to medium heat and add the avocado oil. Chop the green onions and tomatoes.
2. Add the ground beef to the pan and use a spoon to break up the beef into small pieces. Add the tomatoes, green onions, tomato paste, lentils and spices and mix well. Cook for 20 minutes on low, stirring occasionally. If using an Instant Pot or slow cooker, place all the ingredients into the pot. Cook for 20 minutes in the pressure cooker or 4 hours on high in the slow cooker.
3. While the chili is cooking, cook the rice. Wash and strain the rice. Add 1/2 cup of water to a pot and bring to a boil. Add in the rice and turn to low. Cook for 15 minutes or until the water has disappeared.
4. Spoon the rice onto a bowl or plate and add the chili. Top with garlic infused olive oil and enjoy!
