Mexican food can be a tricky choice for people with IBS or digestive symptoms. Many popular dishes can be high in ingredients like onions, garlic, and wheat-based products, making them difficult to enjoy without triggering symptoms.
But with a little planning, you can still enjoy your favorite Mexican foods. This article includes tips on avoiding high FODMAP ingredients and how to make simple modifications to traditional dishes.
Beef Tacos
Tacos are a quick and easy meal to prepare. They’re also a good choice for families because they can be made in advance and served hot from the oven. The best part about tacos is that they’re incredibly flavorful.
You can find beef tacos at many different restaurants, and they’re a great option for those with a gluten intolerance. They also come in a variety of cuts, including flank steak and filet mignon. These cuts are typically higher in fat than other cuts, but they’re tender and delicious.
If you want a lower-fat option, you can opt to use ground turkey instead of beef. This will reduce your overall fat intake, making it a healthier meal for you.
The key to low FODMAP tacos is using corn tortillas as a substitute for flour ones. They’re a great choice because they don’t contain wheat, which is a common ingredient in many hard shell tacos.
Another important point is to use only a small amount of taco seasoning. Most packaged taco seasonings contain ingredients such as garlic and onion powder that can cause problems for those with IBS.
This recipe uses a homemade blend of spices to create a simple, yet flavorful, low fodmap taco sauce that goes perfectly with these soft and crispy beef tacos. If you don’t have time to make this recipe, it’s also possible to buy a commercially available low fodmap taco sauce in the grocery store.
In addition to the sauce, this recipe includes browned ground beef that’s mixed with taco seasoning and spooned into corn tortillas. Then, they’re topped with shredded cheddar cheese and lettuce.
The homemade taco sauce has smoked paprika and ground cumin, both of which are low FODMAP. The paprika has a moderate amount of capsaicin, which can trigger symptoms for some people, but it’s much less than what you’d find in a jarred taco seasoning mix.
These beef tacos are a great, easy-to-make lunch or dinner that’s sure to satisfy the whole family. You can even make the beef mixture ahead of time and store it in the refrigerator for up to 2 hours before you assemble your tacos.
Chicken Fajitas
Chicken fajitas are one of the most popular Tex-Mex dishes and are easy to make at home. They’re packed with flavor and can be made with meat, fish or vegetables.
The classic fajita recipe is traditionally high in FODMAP ingredients like onion and garlic, but you can make your own low fodmap fajita seasoning. This spice mixture can be made ahead and stored in the fridge for future use.
This is a quick, weeknight meal that’s delicious served with warmed tortillas and your favorite toppings. You can top these fajitas with your choice of guacamole, cheese, salsa, sour cream or cilantro. You can also serve them with Mexican street corn salad or a colorful side of rice and black beans.
You can prep the chicken and vegetables in advance to save time on cooking. Just be sure to reheat them before serving.
For this recipe, you’ll need chicken breast strips, chile powder, cumin, onion powder, garlic powder, pepper flakes, salt and pepper. Mix the spices together thoroughly. Then, marinate the sliced chicken for about 1 to 2 hours in the refrigerator.
When it’s time to serve, heat the skillet over medium-high heat. Add the oil, and cook the seasoned chicken until it’s no longer pink and cooked through. Once the chicken is cooked through, remove it from the pan and set aside.
Next, saute the sliced onions and pepper strips in the same skillet. Stir frequently, and cook until tender. Then, add the chicken back to the pan and stir to combine.
Once the chicken is cooked, remove it from the pan and place it on a plate. Sprinkle with the remaining fajita seasoning.
Finish off your chicken fajitas by drizzling them with the lime juice and adding any desired garnishes. You can serve these chicken fajitas with warm tortillas, shredded cheese, sour cream and guacamole.
Fajitas are a versatile meal that can be easily prepared in the microwave or on the stovetop. They’re great for a weeknight dinner or a meal for the entire family. You can also have a fajita bar at your party, so you can let people choose their own toppings.
Grilled Chicken Salad
Grilled chicken salad is a light and easy lunch idea that’s sure to become one of your favorites. It’s packed with fresh vegetables and grilled chicken for protein, and a healthy dressing makes it even better.
You can make this low fodmap grilled chicken salad recipe ahead of time and then store it in the fridge until you’re ready to serve it! Just remember to marinate the chicken first before you grill it.
The dressing for this grilled chicken salad is simple and flavorful, combining citrus, dijon mustard, and sweet shallots with apple cider vinegar and extra-virgin olive oil. The flavors emulsify together when whisked, making this dressing the perfect partner to any grilled chicken salad!
This grilled chicken salad recipe is loaded with fresh, summery flavors that are the perfect complement to a summer BBQ! It’s also super easy to make and can be eaten as a main course or a side dish.
Unlike other grilled chicken salad recipes, this grilled chicken salad isn’t made with a creamy dressing that can overpower the freshness of the veggies and chicken. The vinaigrette is made with a combination of lemon juice, lime juice, honey, and apple cider vinegar. The sweetness of the lime juice and honey balances out the tanginess of the apple cider vinegar and adds just enough tang to keep this dressing fresh and delicious!
Another thing to note is that the dressing isn’t spicy, but it is peppery. If you prefer a less spicy dressing, you can substitute lemon juice for the lime, and swap out the honey and apple cider vinegar for a different combination of herbs.
There are plenty of great options for Mexican food when you’re on the low fodmap diet. You can still eat nachos or tacos at most restaurants as long as you order them without the beans, and get a bowl of shredded lettuce instead of the corn tortilla.
You can also ask about cotija cheese (which is made from cow’s milk and is considered low fodmap). Cotija has a salty, crumbly texture and is often used as a topping for tacos and salads.
Mexican Rice
Mexican rice is a popular side dish that pairs well with fajitas, tacos and other Mexican dishes. Its flavorful spices and vegetables make it a nutritious and satisfying meal that is perfect for those following a low fodmap diet.
Mexican Rice is made by cooking long grain white rice in tomato sauce, broth and spices. This dish is delicious and easy to make. It’s a great option for those who are looking for low fodmap side dishes and is also a gluten-free option!
Toasted rice is the key to this dish. Toasting the rice in oil makes it fluffy and plump, and it absorbs more flavor than raw rice. It takes about 5 minutes to toast the rice.
For best results, use a nonstick saute pan with higher sides so that you can stir the rice without it sticking. You can also cook this in a cast iron skillet or stainless steel saucepan.
The trick is to cook the rice over medium heat, stirring constantly until it becomes golden and starts to puff up a little. After the rice is toasted, add in the broth and tomatoes.
Once all the liquid has been absorbed and the rice is tender, remove it from the stove and gently fluff with a fork. Cover and let it stand for about 10 minutes before serving.
You can add a variety of toppings to this dish. Thawed, frozen peas (never canned!) or frozen mixed vegetables are a great option. You can even stir in cooked, crumbled chicken or shredded beef.
Depending on your taste preferences, you can also add other ingredients like green onions and cilantro. Or, for an IBS-friendly version of this dish, replace the ground beef with drained canned lentils.
This recipe is also perfect for freezing, so you can make a big batch and store it in the freezer until you are ready to eat it. You can also reheat leftovers in the microwave, or just give them a quick stir on the stove top!
This easy low fodmap one-skillet rice is the perfect dish for your next Mexican dinner. It’s hearty, comforting and is sure to please everyone.