Stuffed Squash with Rice and Vegetables: A Light and SIBO-Friendly Meal

It works well for lunch or an early dinner and fits perfectly into a low FODMAP approach.

Why this recipe works for people with SIBO

This dish is made with simple, well-tolerated ingredients:

• Squash: a low FODMAP vegetable that’s soft and easy to digest

• White rice: a safe, non-fermentable carbohydrate

• Carrot and zucchini: allowed vegetables when kept within proper portions

• Olive oil: a healthy fat that doesn’t irritate the gut

• Lactose-free cheese (optional): adds flavor without causing symptoms

Roasting the squash improves texture and digestibility.

Ingredients for SIBO-friendly stuffed squash (2 servings)

• 1 small squash

• ½ cup cooked white rice

• ½ carrot, grated

• ½ zucchini, finely chopped

• 1 tablespoon olive oil

• Salt to taste

• Allowed herbs

• Lactose-free cheese (optional)
  
  

How to make stuffed squash with rice and vegetables for SIBO

1. Preheat the oven to 180 °C (350 °F).

2. Cut the squash in half and remove the seeds.

3. Place cut-side down on a baking tray and roast for 20 minutes.

4. Meanwhile, sauté the carrot and zucchini with olive oil until tender.

5. Mix the vegetables with the cooked white rice and season with salt and herbs.

6. Fill the squash halves with the mixture and add lactose-free cheese if using.

7. Return to the oven and bake for an additional 10–15 minutes.
   
   

Tips for better digestion

• Use well-cooked white rice

• Avoid onion, garlic, or packaged seasonings

• Adjust portion size if you’re in a sensitive phase

• Eat the dish warm, not overly hot
  
  

Simple, nourishing food for living with SIBO

This SIBO-friendly stuffed squash shows that eating well with SIBO doesn’t have to be complicated. Simple ingredients and gentle cooking methods can support digestion while keeping meals satisfying.

At recetassibo.com, we share recipes and practical tips to help you live better with SIBO, offering clear, realistic guidance for everyday life.