Guidelines for Mild Curry:

1. Choose Gentle Spices: Use spices that are non-irritating, such as turmeric, cumin, and coriander. Avoid overly spicy ingredients like chili peppers or heavy use of black pepper.

2. Avoid Cream: Instead of using heavy cream or coconut milk, opt for low-fat yogurt or simply water or vegetable broth to keep the dish lighter.

3. Include Mild Ingredients: Use tender vegetables (such as carrots, zucchini, or spinach) and lean protein sources (like chicken or tofu) that are less likely to irritate the stomach.

4. Limit Acidic Ingredients: Avoid adding too much lemon juice or tomatoes, which can be acidic and may worsen symptoms.

5. Cooking Method: Steaming or simmering the ingredients can help make them easier to digest.

6. Portions: Eat smaller portions to monitor how your body reacts to the dish.

Sample Mild Curry Recipe:

Mild Chicken and Vegetable Curry

• Ingredients:

  • 1 lb skinless chicken breast, cut into cubes

  • 1 cup carrots, diced

  • 1 cup zucchini, diced

  • 1 cup spinach

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 1 tablespoon olive oil

  • 1 teaspoon turmeric powder

  • 1 teaspoon cumin

  • ½ teaspoon coriander

  • Salt to taste

  • 1 cup low-sodium vegetable or chicken broth

• Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until soft.

  2. Add chicken and cook until browned.

  3. Stir in turmeric, cumin, and coriander. Add carrots, zucchini, and broth.

  4. Simmer for 20 minutes or until vegetables are tender and chicken is cooked through.

  5. Stir in spinach until wilted.

  6. Serve warm, optionally over brown rice or quinoa.