Nothing beats a hearty, filling soup on a cold night like this one. Especially when it’s designed with your sensitive stomach in mind. This Chicken Tortilla Soup recipe for IBS delivers all the flavor and texture you love without any of the digestive distress. Tender chicken breast and veggies are the star players in a broth enhanced with just a touch of lactose-free cheese and crema.

Every spoonful brings a symphony of spices without an overload of any single trigger ingredient. Black beans and crushed tomatoes supply fiber and nutrients to support regularity. Best of all, this nourishing soup comes together quickly in one pot. Let the aromas fill your kitchen as it simmers, enticing you with promises of an easy, satisfying meal.

So curl up with a bowl and your favorite Netflix show. You’ll feel cozy and content knowing your gut is at peace thanks to guidance from experts Karlijn and Rachel. Bon appétit!


  • 1 lb chicken breast, diced
  • 1 tbsp taco seasoning
  • 1 small diced bell pepper
  • 1 diced carrot
  • 28 oz crushed tomatoes
  • 4 cups chicken broth
  • 15 oz can black beans
  • 1 tbsp cornmeal
  • Toppings: tortilla strips, avocado, cheese, sour cream


  1. Sauté chicken with 1/2 tsp taco seasoning until cooked through. Set aside.
  2. Sauté bell pepper and carrot until softened.
  3. Add crushed tomatoes, broth, beans, remaining taco seasoning, and cornmeal to the pot.
  4. Bring to a boil then reduce heat and simmer for 15 mins.
  5. Use an immersion blender to slightly thicken the soup.
  6. Return chicken to pot and heat through.
  7. Serve topped with low FODMAP toppings.
chicken tortilla soup recipe for IBS

Benefits of the Chicken Tortilla Soup Recipe for IBS

This soup provides numerous advantages for managing sensitive guts. Chicken is a kind of protein that breaks down easily, avoiding the discomfort seen with beef, pork, or legumes for many. Dicing into small pieces maximizes surface area, ensuring quick, gentle digestion[1].

Spices add layers of flavor in amounts that taste satisfying without overload. A touch of ginger, cumin, and coriander nourish without reliance on high-FODMAP garlic and onion[2]. Extracting their fragrance keeps aromatic compounds while minimizing risk.

Carrots, corn, and peppers infuse the broth with prebiotic fiber to feed beneficial bacteria[3]. Their brief cooking still allows these cruciferous veggies to add nutrition through bite-sized morsels that are tender and comfortable to digest.

Black beans supply protein, iron, and antioxidants to support gut and overall wellness. Rinsing canned beans reduces oligosaccharides compared to cooking dried beans from scratch[4]. Serving toppings in controlled portions prevents issues with excess lactose or fructan[5].

The preparation methods, ingredient choices, and serving sizes of this Chicken Tortilla Soup Recipe for IBS aim to deliver a restorative, satisfying meal tailored specifically for sensitive guts. Sipping each spoonful can impart feelings of comfort knowing your digestive distress is being supported.

Easing Symptoms with Only Meat Dishes

Some people have found success reducing IBS flare-ups by strictly eating protein from animals and removing plants from their diet. This lets the digestive system heal without having to break down difficult fibers and FODMAPs. More research is still needed, but for some this very limited diet provides welcome relief from common stomach pains and inflammation.

Additional Poultry Meals for Sensitive Stomachs

If you enjoyed the Chicken Tortilla Soup Recipe for IBS, you may also like other chicken-focused recipes developed with intestinal discomfort in mind. Baked bird tends to be gentle and satisfying. Dishes like Lemon Chicken and Chicken Noodle Soup are easy options formulated to ease common digestive issues.

Further Menu Suggestions for Gut Wellness

Beyond just this recipe, explore additional meal ideas aimed at decreasing abdominal distress. Even mild adjustments may vastly improve your digestive comfort. Browse extra home-cooked foods individualized for your particular IBS needs to gain more control over your gastrointestinal health through carefully selected whole foods.

Recipe Sources

I would like to express my appreciation for the original recipe creators who inspired and informed the development of this Low FODMAP Chicken Tortilla Soup tailored for digestive health.

Thank you to Karlijn Wever for sharing her classic take on this comforting soup through her website Karlijn’s Kitchen. Her expertise and guidance on the low FODMAP diet made adapting this nourishing meal both gentle and satisfying possible.

I am also grateful to Dr. Rachel Pauls for demonstrating balanced methods and ingredient choices. Referencing her work helped ensure this soup suits the needs of the FODMAP diet.

It is through the work of dedicated people like Karlijn and Rachel developing recipes with sensitivity in mind that those dealing with gut issues can still find enjoyment in food. I’m thankful they took the time to develop and share their knowledge to support others on their digestive journey. Their contributions were invaluable in crafting this special Chicken Tortilla Soup Recipe for IBS.

Reference Studies

[1] Bi, Jicai et al. “Effects of different cooking methods on volatile flavor compounds of chicken breast.” Journal of food biochemistry, e13770. 12 Jul. 2021.

[2] Rhys-Jones, Dakota et al. “Perceived food intolerances can guide personalization of the FODMAP diet but not the choice of dietary intervention.” JGH open : an open access journal of gastroenterology and hepatology vol. 7,11 737-739. 28 Nov. 2023.

[3] Carlson, Justin L et al. “Health Effects and Sources of Prebiotic Dietary Fiber.” Current developments in nutrition vol. 2,3 nzy005. 29 Jan. 2018.

[4] Amoah, Isaac et al. “Sustainable Strategies for Increasing Legume Consumption: Culinary and Educational Approaches.” Foods (Basel, Switzerland) vol. 12,11 2265. 4 Jun. 2023.

[5] Krieger-Grübel, Claudia et al. “Treatment efficacy of a low FODMAP diet compared to a low lactose diet in IBS patients: A randomized, cross-over designed study.” Clinical nutrition ESPEN vol. 40 (2020): 83-89.

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