When I was diagnosed with SIBO, gut dysbiosis, and a parasite, I quickly realized that some of my favorite meals weren’t working for me anymore. I had been making a curry recipe almost once a week, but unfortunately, traditional renditions often rely on onions, garlic, legumes, and heavy spice blends for flavor. These are all ingredients that are tough on sensitive stomachs. Additionally, for someone navigating SIBO or histamine intolerance (such as myself), those ingredients can be a cocktail for bloating and discomfort.
Therefore, I started experimenting with ways to make them more gut-friendly, low FODMAP, and low histamine. This Coconut Chicken & Ginger Stew is one of the recipes that came out of that process. It’s creamy, flavorful, and nourishing, but also gentle on digestion.
Is Coconut Chicken Stew Gut-Friendly?
Yes! When made with the right ingredients of course. Many curry-inspired soups and stews can be tough for someone with SIBO, histamine intolerance, or other gut imbalances, but this recipe avoids the usual triggers while still delivering on flavor.
SIBO-Friendly Ingredients
Instead of onions and garlic (two of the biggest high-FODMAP culprits), this stew incorporates fresh ginger, turmeric and some curry powder to provide warmth and flavor. Sometimes curry powder can prove problematic to sensitive stomachs (see below) so feel free to omit if needed. The protein content comes from chicken, which is both easy to prepare and digest (especially when simmered).
Low FODMAP and Low Histamine Adjustments
By skipping legumes, heavy spice blends, and excess oils, this recipe is naturally easier on the gut. Coconut milk provides creaminess without dairy, and fresh vegetables and starches can be added depending on your tolerance. Ginger also offers anti-inflammatory and gut-soothing properties.
Should You Avoid Curry Powder?
Whether or not you should avoid curry powder is completely individual. For those with SIBO, IBS, or histamine intolerance, it can sometimes be problematic. Many blends contain dried onion and garlic, which are high-FODMAP and known to trigger bloating and digestive discomfort in some people. Spices like chili, cayenne, and paprika can act as irritants or increase histamine load, making symptoms worse. Some store-bought curry powders also include fillers or additives that are less than gut-friendly. If you tolerate curry powder well (like I do), there’s no reason to avoid it, but if you’re navigating gut issues, it may be best to skip the pre-made blends and use single spices like turmeric, cumin, coriander, and fresh ginger.
Coconut Chicken & Ginger Curry Stew
Equipment
- Dutch oven or large pot
Ingredients
- 1 tablespoon olive oil or coconut oil
- 2 cups peeled and cubed butternut squash
- 1 small zucchini diced
- 2 boneless, skinless chicken breasts cut into bite-sized pieces
- 1 teaspoon curry powder* optional; see note below
- ½ teaspoon ground turmeric
- 1 inch piece of fresh ginger peeled and grated (or ~1 teaspoon)
- Salt to taste
- 1 can 13.5 oz full-fat coconut milk
- ½ cup filtered water or low-histamine broth optional, for thinner consistency
Instructions
- Sauté vegetables. In a large pot, heat oil over medium heat. Add the zucchini and butternut squash. Cook for 4–5 minutes, stirring occasionally. Stir in grated ginger, curry powder, and turmeric. Stir and allow to cook for about 1 minute to release their flavor.
- Add the chicken pieces. Sear for 2–3 minutes, stirring occasionally, until no longer pink on the outside.
- Pour in the coconut milk and optional water/broth. Stir everything together and bring to a boil. Reduce heat to a gentle simmer, cover and cook for 15–20 minutes, or until chicken is cooked through and squash is fork-tender.
- Serve on its own or with steamed white rice.
