Simple Low-Histamine Chicken & Rice Bowl
When your gut needs a break but you still want a warm, satisfying meal, this simple Chicken & Rice Bowl is perfect. It’s easy to digest, low in histamine, and gentle for anyone managing IBS or histamine intolerance.
Why it’s safe:
Fresh chicken breast (not leftovers), white rice, and well-tolerated veggies like zucchini and carrots make this meal light and soothing. There’s no dairy, onion, garlic, or aged ingredients — just clean, nourishing food.
Ingredients (2 servings):
1 fresh chicken breast (not marinated or frozen for long)
1 cup white rice
1 small zucchini, sliced
1 small carrot, grated
2 tbsp olive oil
Salt to taste
Fresh parsley or chives (optional)
Method:
Rinse the rice and cook it according to package instructions.
In a pan, warm the olive oil and add sliced chicken breast. Cook on medium heat until golden and fully cooked through.
Add zucchini and carrot to the pan, stirring for 3–4 minutes until soft.
Mix the cooked rice into the pan, season with salt, and drizzle a little extra olive oil on top.
Serve warm, with a sprinkle of parsley or chives if tolerated.
Tip: Always eat it freshly made — storing or reheating chicken can increase histamine levels.
This bowl is quick, comforting, and gut-soothing — proof that even with IBS and HIT, you can enjoy simple, tasty meals without fear.
