Traditional curry is a FODMAP challenge (onion, garlic, sometimes cream). This version delivers all the depth without triggers:

• Chicken thighs: Green — plain protein is always safe.
• Garlic-infused olive oil: Water-soluble FODMAPs stay behind, giving garlic flavor without fructans.
• Fresh ginger: Green at 1 tbsp per serve. Read our ginger guide.
• Turmeric, cumin, coriander, paprika: All green in spice quantities.
• Coconut milk: Green at 1/2 cup canned per serve — we split 400ml over 4 portions.
• Bell pepper: Green at 75g per serve — perfect at 1/4 pepper each.
• Scallion green tops only: The green parts are safe; whites contain fructans.
• Lime juice, cilantro: Always green.
• Jasmine rice: Green at 1 cup cooked.

Skip these traditional additions: onion, garlic, garam masala blends (often contain onion powder), curry paste (usually contains garlic and onion), yogurt (unless lactose-free), cashews (high FODMAP). For more ideas, browse our Low FODMAP Dinner Hub and log responses with the Symptom Tracker.

This recipe follows guidelines from the Monash University FODMAP Program.

Practical Low FODMAP Notes for Low FODMAP Chicken Curry (Coconut, 30 Minutes)

Low FODMAP Chicken Curry (Coconut, 30 Minutes) is most useful when the serving size stays consistent, because FODMAP tolerance often changes when portions creep upward. Use the listed servings as the starting point, then portion leftovers before storing so the meal stays predictable on busier days. If you are cooking for family members who do not follow a low FODMAP plan, keep onion, garlic, wheat-heavy sides, and high-FODMAP sauces separate at the table instead of mixing them into the main recipe.

Ingredient notes: this recipe uses 500g boneless chicken thighs, cubed, 3 tbsp garlic-infused olive oil, 1 tbsp fresh ginger, grated, 2 tsp ground turmeric, 2 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp smoked paprika, 1/4 tsp chili flakes (optional), 400ml canned coconut milk (full-fat), 1/2 cup low FODMAP chicken stock, 1 tbsp tomato paste, 1 tbsp lime juice, 1 tsp salt, 1 red bell pepper, sliced (75g max per serve), 1/4 cup fresh cilantro, chopped, 2 tbsp green tops of scallions (green part only!), Cooked jasmine rice, to serve. Check packaged ingredients carefully, especially broths, spice blends, gluten-free mixes, condiments, and dairy substitutes, because garlic powder, onion powder, inulin, chicory root fiber, high-fructose sweeteners, and wheat-based thickeners can appear in small print. When unsure, choose plain versions and add flavor with garlic-infused oil, fresh herbs, citrus, ginger, chives, scallion greens, or low FODMAP spice blends.

For IBS-friendly meal prep, cool leftovers quickly and refrigerate in shallow containers. Reheat only the portion you plan to eat, and add fresh herbs, lemon juice, or a small drizzle of garlic-infused oil after reheating to bring the flavor back without relying on high-FODMAP aromatics. If a recipe feels too rich during a flare, pair it with a simple low FODMAP side such as rice, potatoes, quinoa, lettuce, cucumber, carrots, or another tolerated vegetable.

This recipe is intended for general low FODMAP education, not medical advice. Individual tolerance varies, so use your dietitian’s guidance and your own symptom history when deciding whether to repeat, increase, or modify a serving. During the elimination phase, keep portions conservative; during reintroduction, test one FODMAP group at a time so you can clearly identify personal triggers.

Helpful next steps: use the FODMAP Food Checker before adding new ingredients, try the Ingredient Swap Tool when a sauce or seasoning is questionable, and save recipes that worked well so you can build a reliable rotation of breakfasts, lunches, dinners, and snacks.