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If you suffer from irritable bowel syndrome (IBS), comforting classics like chicken noodle soup may be off-limits due to hard-to-predict digestive reactions. This easy tailored chicken noodle soup recipe for IBS is specially formatting the ingredients and cooking methods to make it gentler on the guts. From the nourishing broth to the pre-digested vegetables, every component aims to soothe IBS symptoms rather than trigger them.
Ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups chicken or vegetable broth
- 1 potato, diced
- 1 cup shredded or diced cooked chicken
- 1 cup rice noodles or small pasta shells
- 1 cup milk or plant-based milk alternative
- Salt and pepper to taste
Instructions
- In a pot, heat olive oil over medium. Cook onion for 5 minutes until softened.
- Add carrots and celery. Cook for 5 more minutes until softened.
- Pour in broth and add potato. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Remove from heat and use an immersion blender to lightly puree the soup, leaving some texture. This pre-digests the vegetables.
- Return soup to low heat, and stir in chicken and rice noodles. Cook for 5 more minutes until noodles are tender.
- Remove from heat, stir in milk alternative. Season with salt and pepper.
- Ladle into bowls and enjoy! Store leftovers in the refrigerator.
Benefits of the Creamy Chicken Noodle Soup recipe for IBS
This recipe offers several key advantages for those with irritable bowel syndrome. Choosing low-FODMAP ingredients helps minimize digestion disruptions. The low fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) diet has shown efficacy in managing IBS symptoms by removing gas-producing, hard-to-digest carbs [1]. Ingredients like potato, rice noodles, broth, chicken and milk alternatives bypass dietary triggers identified by the National Institute of Health.
Another tactic is gentle simmering and partial pureeing of the vegetables. This pre-digestion reduces the fiber load entering the stomach, lessening the workload of the gut. Fiber is important for digestion, but too much at once can overexert the intestines. Blending breaks down pieces into smaller sizes prior to consumption [2]. The low, slow cooking method also gives fiber time to break down before reaching the colon.
The use of milk alternatives like oat or almond milk provides a creamy texture without dairy’s histamine effects. Histamine intolerance is a non-allergic food sensitivity impacting the digestive system, with symptoms like diarrhea or nausea [3]. Milk alternatives circumvent this potential trigger. Olive oil offers healthy unsaturated fat without intestinal irritation from wheat or corn-derived thickeners some people experience.
Overall, this chicken noodle soup recipe for IBS aims to soothe and strengthen the gut with nourishing broth plus easy-to-handle ingredients, portions, and cooking times. This makes for a low-risk, IBS-friendly meal to improve quality of life.
The Carnivore Diet: A Meat-Only Approach to IBS Relief
Cutting out plants and focusing solely on easily digested animal proteins may provide benefits for common IBS symptoms such as stomach pain and bloating. This restrictive carnivore diet is believed to allow the gut lining time to heal. Learn more about how this all-meat regimen works and if it could help manage your sensitive gastrointestinal issues.
More Poultry Recipes for Sensitive Stomachs
If you enjoyed the simplicity of this chicken noodle soup, check out other chicken dishes tailored for finicky guts. Baked poultry tends to be gentle and satisfying. Browse options like Lemon Roasted Chicken and Buffalo Chicken Salad for easy meals that are easy on the tummy.
Additional Recipe Ideas for IBS Relief
From Southwestern salad to soothing smoothies, find more concept recipes aimed at minimizing discomfort. Small adjustments can go a long way in gaining digestive control. Browse more whole food preparations customized for your unique IBS needs.
Recipe Sources
I’d like to express my gratitude to the bloggers who inspired this chicken noodle soup recipe for IBS. Their original recipes provided a wealth of guidance and options to craft this gentle version.
A big thank you to Lauren Allen of Tastes Better From Scratch for sharing her classic chicken noodle soup recipe made with homemade stock and egg noodles. Her method of sautéing aromatics and layering flavors served as an excellent foundation.
I’m also grateful to Sally McKenney of Sally’s Baking Addiction for her lightened creamy chicken noodle soup using convenient rotisserie chicken. Her thorough explanations of techniques like thickening with milk and pureeing vegetables helped translate the flavors while easing digestion.
Both talented home cooks offer approachable recipes alongside clear instructions. I hope this Chicken Noodle Soup recipe for IBS honors its original recipes while providing a nourishing meal for sensitive guts. Please check out their blogs for more wholesome recipes made with care.