It may be National Curry Week this week but as the nation's favourite cuisine a ruby murrey can be a weekly indulgence, especially as we move into the colder months.
But if you have IBS (Irritable Bowel Syndrome) a spicy creamy curry is probably not on the menu. The spices and bold flavours are bound to upset your gut health right? Known for its rich spices and intense flavours, it is no wonder people who suffer from IBS avoid these particular dishes. But what is it in these tasty dishes that can trigger IBS symptoms or flare-ups?
Garlic and onions - These are staple ingredients in a lot of curry bases and both high FODMAP foods that can cause gas and bloating in people with irritable bowel syndrome
Chilli Peppers - The compound that gives chilli peppers their heat is called Capsaicin and can irritate the lining of the gut - a big no-no for IBS sufferers
High-fat content - A lot of curry recipes include rich cream or coconut milk that people with IBS, especially IBS-D (diarrhoea) find hard to digest and could cause cramping or diarrhoea
So, we get it - all of the above look like a recipe for disaster if you have IBS! However, let's take a look at some of the dishes you could enjoy. It is all about trying to figure out what your gut can manage so we always recommend you tread carefully and be extra mindful when ordering these types of dishes. With a few mindful choices and some foresight, you can definitely find the curry to suit you, either cooking at home or your favourite restaurant.
Takeaways or eating out:
Eating out may be slightly trickier however some things to keep in mind when you are planning a night out at the local curry house that could avoid any gut troubles are:
Research the menu - Before you go, have a look at the menu to see what your options could be - you can always call them to ask about certain dishes if you are worried about the ingredients
Turn down the heat - Aim for the less spicy dishes with veggies that you know are low FODMAP like peppers, sweet potato and spinach
Eat slowly - Chew slowly to help break down food and give your body time to digest the food. You will also find you enjoy it more!
Sip water - Pair room temperature water with your curry to help aid digestion and avoid gassy beer. Ginger tea can also help with digestion and soothe your gut.
Locate the loo - Choose a restaurant you are familiar with and try and get a table near the bathroom to help ease any pressures while you're there. If it is a new place, arrive early to make sure you know where the bathroom is. It may also help your peace of mind to take some loo roll in your bag so you are not caught short.
Don’t fast throughout the day - By not eating all day, or saving yourself for the meal out won’t do you any favours as when you do eat and the food is rich, this may upset your stomach even more. Instead, eat small basic foods during the day.
Take a daily supplement - by taking a supplement like Ferrocalm on a daily basis, will prepare and support your gut to deal with foods you may avoid, like curries - bon appetit!
Here are some better-suited options for those with IBS:
Chicken Tikka (without the sauce) - Marinated in yoghurt and spices, chicken tikka could be a good choice if you order it without the rich and creamy sauce. Most restaurants will serve it this way if you ask for a dry version or skip the sauce. You can always ask for some cool mint yoghurt on the side.
Vegetable Curry - Look for veggies like butternut squash, courgette, sweet potato and spinach in your veggie curries for a low FODMAPversions and you can also request a milder, lighter sauce.
Tandoori Chicken - Similar to chicken tikka, tandoori chicken is spice-rubbed and then grilled without any rich sauces.
Basmati rice - A low FODMAP food, plain basmati is a great side to order - especially steamed rather than fried.
Rule of thumb if eating out, try and stick to dishes that use plain rice, grilled meats and simple spices - always ask if you are unsure and most restaurants will be more than accommodating.
Recipes to try at home:
Cooking your favourite curries at home is a lot simpler when you have IBS as you know exactly what is going into them and you can experiment with ingredient swaps like replacing onions with the green tops of spring onions, which could upset your sensitive gut. Here are some of our favourite IBS-friendly curries for you to try at home:
Ginger Turmeric Chicken Curry
Serves 4
Ingredients:
- 4 chicken thighs (skinless, boneless)
- 1 tbsp garlic-infused olive oil
- 1 tbsp fresh ginger, minced
- 1 tsp ground turmeric
- 1 tsp cumin
- 1 cup reduced-fat coconut milk
- 2 cups spinach, chopped
- 1 red bell pepper, sliced
- 1 courgette, diced
- Salt and pepper to taste
Directions:
- Heat the garlic-infused oil in a large pan and sauté the ginger until fragrant.
- Add the chicken thighs and cook until browned on all sides.
- Sprinkle in the turmeric and cumin, stirring well to coat the chicken.
- Pour in the coconut milk and bring to a simmer.
- Add the spinach, bell pepper, and zucchini, and cook until the vegetables are tender and the chicken is fully cooked.
- Season with salt and pepper to taste and serve with a side of steamed basmati rice.
Low-FODMAP Vegetable Korma
Serves 4
Ingredients:
- 2 tbsp garlic-infused oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp turmeric
- 1 courgette, diced
- 2 carrots, peeled and sliced
- ½ bag of baby spinach
- 175ml reduced-fat coconut milk
- 175ml lactose-free yoghurt
- Salt and pepper to taste
Directions:
- Heat the garlic-infused oil in a large pot and stir in the cumin, coriander, and turmeric.
- Add the courgette and carrots, cooking until tender.
- Stir in the coconut milk and bring to a simmer.
- Add the spinach and cook until wilted.
- Remove from heat and stir in the yoghurt.
- Season with salt and pepper, and serve with steamed basmati rice or gluten-free naan.
A few more of our faves can be found here:
Low FODMAP Chicken Curry
FODMAP Friendly Veggie Curry
Low FODMAP Potato Curry
Summary:
Having IBS isn’t easy for many reasons but don’t let it limit you this National Curry Week - or beyond! A few changes here and there and come planning will mean you can get involved in the nation's favourite cuisine.
Things to remember:
Opt for milder, IBS-friendly spices like turmeric, cumin and ginger - which not only add flavour but can actually beneficial for your IBS-related symptoms like inflammation and gas. Eating out or cooking at home, focus on low FODMAP ingredients, especially veggies to get an extra bonus point for nutrients! Things like sweet potato, spinach and courgette are great choices. Choose grilled meat that has been spice-rubbed and avoid rich creamy sauces or, if cooking at home, why not try and make your own sauce using lactose-free yoghurt? Everyone’s IBS symptoms are different so experiment with what works for you - you may have fun along the way!
