🥬 Chicken Breast
Chicken breast is a lean, versatile protein that forms the foundation of countless Low FODMAP meals. As a pure animal protein, chicken breast contains no FODMAPs whatsoever, making it one of the safest and most reliable ingredients for anyone following a Low FODMAP diet. This white meat is prized for its mild flavor, tender texture when properly cooked, and exceptional nutritional profile. Whether you choose boneless skinless chicken breasts, bone-in breast halves, or pre-cut chicken breast fillets, all forms are equally safe for FODMAP-sensitive individuals. The key consideration isn't the FODMAP content—which is zero—but rather how you prepare and season your chicken. Many commercial marinades, sauces, and seasonings contain high FODMAP ingredients like garlic, onion, honey, or high fructose corn syrup that can trigger symptoms. Nutritionally, chicken breast is an excellent source of high-quality protein, providing approximately 31 grams per 100-gram serving. This protein is essential for maintaining muscle mass, supporting immune function, and promoting satiety—all important factors when managing IBS symptoms. Chicken breast is also rich in B vitamins, particularly niacin (B3) and pyridoxine (B6), which support energy metabolism and nervous system health. It provides important minerals including selenium, a powerful antioxidant that supports thyroid function, and phosphorus for bone health. The lean nature of chicken breast makes it particularly gut-friendly. With minimal fat content (approximately 3.6 grams per 100 grams in skinless breast), it's easier to digest than fattier cuts of meat, which can sometimes slow gastric emptying and cause discomfort in sensitive individuals. This makes chicken breast an ideal protein choice during the elimination phase of the Low FODMAP diet or when experiencing active symptoms. When cooking chicken breast, simple preparation methods work best for Low FODMAP eating. Grilling, baking, poaching, or pan-searing with Low FODMAP herbs and spices creates delicious meals without triggering symptoms. Fresh herbs like rosemary, thyme, and basil, along with garlic-infused oil (where the garlic is removed), can add tremendous flavor while keeping your meal FODMAP-friendly. The versatility of chicken breast means it adapts beautifully to various cuisines and cooking styles, from Asian stir-fries to Mediterranean grilled dishes.
Porzione sicura
All portions are safe - chicken breast contains no FODMAPs
🔬 Nota scientifica
Chicken breast, like all pure animal proteins (meat, poultry, fish, eggs), contains zero FODMAPs. FODMAPs are carbohydrates found only in plant-based foods and some dairy products. Animal proteins consist primarily of protein and fat, with no fermentable oligosaccharides, disaccharides, monosaccharides, or polyols. Monash University confirms that all plain meats and poultry are Low FODMAP in any quantity. The only FODMAP concerns arise from added ingredients: marinades containing garlic or onion, breadings made with wheat, or sauces with high FODMAP sweeteners. Always check labels on pre-marinated or processed chicken products, as these frequently contain high FODMAP additives.