Coconut Rice with Chicken and Green Vegetables for a Sensitive Tummy

Preparation Steps

1. Rinse the rice under cold running water in a fine-mesh sieve until the water runs clear. This removes excess surface starch, which helps reduce bloating and lowers the dish's glycaemic index slightly. Cook in a saucepan with double the volume of lightly salted water, over a low heat with the lid on, for 12 to 15 minutes. Drain if needed, then set aside.

2. Prepare the vegetables while the rice is cooking. Wash the courgette and slice into half-rounds approximately 5mm thick. Wash the green pepper and cut into thin strips. If using fresh spinach instead, simply wash and pat dry. Set all the vegetables aside in a bowl.

3. Cut the chicken fillets into even cubes of roughly 2 to 3cm. Keeping the pieces a uniform size ensures they cook evenly and prevents the meat from overcooking, which preserves its tenderness and easy-to-digest proteins.

4. Heat the olive oil over a medium heat in a large frying pan or wok. Add the grated ginger and stir-fry for 30 seconds until fragrant. Ginger is well known for its soothing properties on the gut lining and its ability to ease nausea.

5. Add the chicken pieces to the pan. Sprinkle over the turmeric and cumin, season lightly with salt, and stir well to coat each piece. Cook over a medium heat for 5 to 7 minutes, stirring regularly, until the chicken is golden on all sides and cooked through. Turmeric brings a sustained anti-inflammatory action, supported by a growing body of research into the microbiome.

6. Add the vegetables (courgette, green pepper or spinach, and peas). Stir gently and cook for 4 to 5 minutes over a medium-low heat. The vegetables should remain slightly tender-crisp: this preserves their prebiotic fibres and water-soluble vitamins (C and K), which are far more effective at nourishing your bifidobacteria than overcooked vegetables.

7. Pour in the coconut milk and vegetable stock. Reduce the heat to low and leave to simmer gently, uncovered, for 8 to 10 minutes, stirring occasionally. The sauce will thicken slightly. Adding the coconut milk towards the end of cooking rather than at the beginning helps preserve its lauric acid — a medium-chain fatty acid (MCT) with gentle antimicrobial properties that support a balanced gut flora.

8. Add the lime juice off the heat. The lime brightens the flavours while contributing vitamin C, which aids iron absorption and supports the integrity of the gut barrier. Adjust seasoning with salt and pepper to taste.

9. Assemble the bowls by spooning a generous portion of rice into the base, then ladling over the chicken, vegetables, and coconut sauce. Finish with a few fresh coriander leaves or Thai basil for a delicate fragrance and an extra boost of antioxidant polyphenols.

💡 Gut-Friendly Tips & Adaptations

• Strictly low-FODMAP version (IBS): replace the peas and green pepper with fresh spinach and sliced carrots. Use a homemade stock made without onion or garlic. Limit coconut milk to a maximum of 120ml per serving to stay within validated low-FODMAP thresholds.
• During an acute IBS flare: opt for white basmati rice (easier to digest than wholegrain) and cook the vegetables until well done to reduce the load of irritating fibres.
• To enrich your microbiome: choose wholegrain basmati rice when your digestion allows. Its fermentable fibres produce butyrate — a short-chain fatty acid that feeds the cells of the colon and helps reduce intestinal inflammation.
• Storage: this dish keeps for up to 2 days in the fridge in an airtight container. Chilled rice develops additional resistant starch, which is even more beneficial for your microbiome!