Nourishing Chicken Soup by Monica Roberts

FODMAP friendly and Gluten Free

This is a winter warmer which will feed the soul and is a proven remedy to assist in recovery of colds and flu symptoms and is just plain good for you.

Most of us are time poor and those of us that are on a low fodmap diet know how hard it is to find a soup that we can easily eat! They are often loaded in onion, garlic, and veggies we can’t have.. Well here’s mine I’d like to share.

First and foremost, homemade bone broth is excellent for speeding healing and recuperation from illness. You’ve undoubtedly heard the old adage that chicken soup will help cure a cold, and there’s scientific support for such a statement.

For starters, chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Reference

  • Bone broth contains valuable minerals in a form your body can easily absorb and use, including calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine, and a variety of trace minerals
  • The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion
  • Bone broth also inhibits infection caused by cold and flu viruses, for example, and fights inflammation, courtesy of anti-inflammatory amino acids such as arginine
  • Making your own bone broth is very cost effective, as you can make use of left over carcass bones that would otherwise be thrown away. And making your own broth is quite easy Reference 

As explained by Sally Fallon:

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

The Science of Chicken Soup

The most widely cited of these studies, published in the medical journal Chest in 2000, is by Dr. Stephen Rennard of the University of Nebraska Medical Center in Omaha. He conducted laboratory tests to determine why chicken soup might help colds, beginning with his wife’s homemade recipe, handed down by her Lithuanian grandmother. Using blood samples from volunteers, he showed that the soup inhibited the movement of neutrophils, the most common type of white blood cell that defends against infection. Dr. Rennard theorizes that by inhibiting the migration of these infection-fighting cells in the body, chicken soup essentially helps reduce upper respiratory cold symptoms. Reference 

The researchers couldn’t identify the exact ingredient or ingredients in the soup that made it effective against colds but say it may be the combination of vegetables and chicken that work together. The tested soup contained chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery stems, parsley, salt and pepper. The full recipe, as well as the scientific article, are available on the university’s Chicken Soup Web site. The researchers also compared commercial soups and found many of them also had a similar inhibitory effect. Reference

Soup Recipe

To make your stock you will need:

(don’t freak out, the stock is going to cook whilst your at work)

A a hot pot, (slow cooker) a whole organic chicken, couple of carrots, 2 celery sticks, lemon wedged, salt, pepper, basil, thyme, Italian dried herbs, green part of spring onion, or chives.  Mix all together on hot pot with 2-3 cups of water and cook for a minimum of 8 hours or if your out longer that’s fine.


When you get home, we are going to strain the stock into a saucepan.  Discard the currently cooked veggies, as all that goodness is now in the stock. Leave the chicken to cool and when it’s cooled pull it apart (it should just have fallen off the bones). I give the skin and the over cooked veggies to the puppies.  

Dice up some carrot, 2 celery sticks, 80 grams of sweet potatoes, 2x potatoes, parsnip, and pumpkin, and the herbs mentioned above.. Simmer the newly cut veggies in the stock until tender, add back in the chicken pieces, and now you have fodmap friendly delicious chicken soup.

If you feel it lacks a little flavour you can add a massel no: 7 stock cube) they are onion, garlic and gluten  free.


Love Monica

Your Wellbeing Matters.

%d bloggers like this: