Soups are naturally soothing and easy on the gut. They are a great way to get lots of gut nourishing nutrients in, all while giving the gut a rest.
For that person who suffers from gut symptoms including bloating and gas, soups can be a real winner to help give your digestion a rest and improve your uncomfortable gut symptoms. While they can also be a great healthy comfort food in winter to warm the body, strengthen the immune system and get your digestive fire going .
This delicious healthy chicken soup has become a real winter favourite in our home at the moment. I won’t take all the credit for this one though as this one was inspired by my fiancé. This one is his thing, one that he came up with. Its too good not the share.
This healthy and balanced gut nourishing soup is both gluten and dairy free and uses only real wholefood ingredients. It can be loaded up with extra veggies as you desire and paired with noodles if you please. My favourite that go really well with this one are the sweet potato glass noodles. Noodles are totally optional though as even without the noodles, the soup is delicious on its own.
Healthy Gut Nourishing Chicken Soup (gf, df)
The main veggies we use in the soup are leek, carrot, celery, spring onion and potatoes but feel free to use whatever veggies you have on hand. We find these veggies to be pretty kid friendly, yet if you are making for yourself and not needing it kid friendly, I say pile up your chicken soup with a variety of different kinds of veggies. If you need to make your chicken soup low fodmap, use a low fodmap garlic and onion free stock or broth and go easy on the amount of celery you use.
Ingredients:
- 500g whole boneless Chicken thighs
- 1x leek (only green part of leek for low fodmap option)
- 4x Carrots
- 4x Celery sticks
- 3x Potatoes
- 4x Spring onion (use only the tops if needing lower fodmap or onion doesn’t agree with you)
- 4x Garlic clove (optional- can use garlic oil instead as easier on stomach if garlic gives you an upset tummy).
- 2 litres of Bone broth or stock. My favourite gut nourishing broth is from nutra organics We tend to use the chicken garden herb or veggie broth but take your pick as they are all delicious. For a low fodmap stock option you can go with massel 7’s stock cubes. Low fodmap certified from the Monash University. These stock cubes can be found at your local supermarket.
- 1 litre of Filtered water
- 2x Tbsp of nutritional yeast flakes
- 1x Tbsp of dried chives
- 1x Tbsp of herbamare
- 1/2 tsp cayenne pepper (only use if you want some spice)
- 4 tsp of smoked paprika
- 2 tsp of dried ginger or can use fresh
- 1x tsp black pepper
- Sweet potato noodles aka glass noodles (optional)
If you are needing to make this soup more fodmap friendly you can find a list of veggies that are low fodmap and in what amounts they are low fodmap approved on the Low Fodmap Monash University App
Method:
- Peel and dice up all the veggies into small cubes.
- Place all liquid ingredients and dry ingredients (spices) into a pot and bring to a boil.
- Once boiled add the whole chicken thighs (do not cut chicken) and vegetables and leave at a gentle boil for 20 minutes.
- After 20minutes is up, pull chicken thighs out and shred with fork before returning to pot. Place lid on the pot to keep soup warm until ready to be served.
- If having with noodles now is the time to cook noodles according to directions on the packet.
- Drain water from noodles and divide out into bowls as required before pouring soup over noodles into bowl.
- Soup is now ready to be served.
Soup is a great option to batch cook ahead of time and put in the freezer for a later date. This delicious healthy gut nourishing soup develops its flavour more and more over time, making it taste even better the next day.
Soups are also great healthy option to send with the kids to school for a change in their lunchbox. All you need is a thermo cup that will keep the soup warm all day and you have a total winner. No need for a microwave.
Enjoy!
Serves 6-8
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