There’s nothing I love quite as much as a one-dish low FODMAP meal. Especially when it involves warming, healing spices and requires less than 10 minutes of prep time!
Having recipes like this one as part of your SIBO repertoire can be an absolute lifesaver when time is tight, but you still want to nourish your body. This recipe also freezes well- hint, hint- if you want to stock up on homemade freezer meals.
[Note: coconut milk, cayenne, and black pepper not pictured- I forgot to include them!]
Spices & SIBO
For some individuals with SIBO, especially the diarrhea form, spices may exacerbate symptoms. But for others, especially those with constipation without acid reflux, spices can be a great way to get things moving.
In fact, in a study looking at factors associated with functional constipation in Bangladesh, low intake of vegetables and spices was associated with a higher prevalence of suffering from functional constipation . Now, correlation does not equal causation, but it’s interesting!
Some of the spices known to be helpful for those with constipation include :
- and so many more!
So I told you this recipe has lots of healing spices and that spices can be helpful for constipation, but let’s take a closer look at what some of the spices used in this specific recipe can do for you!
Can have the following beneficial effects [3,4]:
- Relieve Nausea
- Relieve Vomiting
- Relieve Indigestion
Turmeric seems to be all the rage these days. That is partly because one of its active components, curcumin, has a fair amount of research backing its use.
Here are some of the researched conditions where it shows benefit :
- Inflammatory conditions
- Metabolic syndrome
- Inflammatory & degenerative eye conditions
Curcumin is believed to have the following effects :
- Increases activity of superoxide dismutaste (SOD)
Have you heard that it’s important to consume black pepper when you consume turmeric in order to optimize its benefits? Well, it’s true!
That’s because consuming piperine (active component of black pepper) with curcumin increases the bioavailability of curcumin by 2000 percent !
Research indicates that piperine can be helpful for the following health issues :
- Insulin resistance
- Hepatic steatosis (fatty liver)
- 1 tablespoon olive oil
- 1 lb boneless skinless chicken breasts or thighs
- 1 large bunch green onion (green part only), sliced
- 1 large zucchini, diced
- 2 large carrots, sliced
- 1 red bell pepper, diced
- 1 tablespoon freshly grated ginger
- 1 teaspoon yellow curry powder
- 1 Tablespoon garam masala
- ½ teaspoon turmeric
- ¼-½ teaspoon cayenne pepper
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 can tomato paste
- 1 can lite coconut milk
- Place all ingredients in a crockpot.
- Cook on high for 4 hours or on low for 6 hours.
Any crockpot or slow cooker will work, but I personally have my eyes on this Instant Pot which also functions as a rice cooker, yogurt maker, steamer, and more!
 Perveen I, Rahman MM, Saha M, Parvin R, Chowdhury M. Functional constipation – prevalence and life style factors in a district of bangladesh. Mymensingh Med J. 2015;24(2):295-304.
 Natural Medical Protocols for Doctors. Naturalopinion.com. Constipation. Accessed 12-10-2017.
 Semwal RB, Semwal DK, Combrinck S, Viljoen AM. Gingerols and shogaols: Important nutraceutical principles from ginger. Phytochemistry. 2015;117:554-68.
 Giacosa A, Morazzoni P, Bombardelli E, Riva A, Bianchi porro G, Rondanelli M. Can nausea and vomiting be treated with ginger extract?. Eur Rev Med Pharmacol Sci. 2015;19(7):1291-6.
 Hewlings SJ, Kalman DS. Curcumin: A Review of Its’ Effects on Human Health. Foods. 2017;6(10)
 Derosa G, Maffioli P, Sahebkar A. Piperine and Its Role in Chronic Diseases. Adv Exp Med Biol. 2016;928:173-184.