Classic chicken soup relies on onion and celery for its backbone, but this rework gets the same comfort from ginger, carrots, and a long simmer with the chicken bones still in. It tastes like something your grandmother made, minus the ingredients that would leave a sensitive stomach regretting the bowl an hour later. Rice keeps it filling without adding fermentable starch the way pasta or barley would.
Ingredients
- 2 bone-in, skin-on chicken thighs
- 6 cups water
- 3 carrots, sliced
- 1 tbsp fresh ginger, sliced
- 3/4 cup white rice, rinsed
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh lemon juice
- Pinch of sea salt and black pepper
Instructions
- Place chicken thighs, water, ginger, and a pinch of salt in a large pot. Bring to a boil, then reduce to a simmer and cook for 20 minutes, skimming any foam.
- Remove chicken, let cool slightly, then shred the meat and discard skin and bones. Return meat to the pot.
- Add carrots and rice to the broth. Simmer for 15-18 minutes until the rice is tender and the carrots are soft.
- Stir in lemon juice and black pepper. Ladle into bowls and finish with fresh parsley.
Nutrition Facts (per serving)
| Calories | 280 |
| Total fat | 9g |
| Total carbohydrates | 28g |
| Dietary fiber | 2g |
| Protein | 21g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Simmering chicken on the bone releases collagen and gelatin that are gentle on digestion, while ginger helps move gas through the digestive tract instead of letting it build up as bloating. Rice and carrots are both low in fermentable fiber, so this soup avoids the common IBS trigger foods while still delivering the comfort of a classic chicken soup.
Freeze portions flat in bags so you always have a low-FODMAP soup ready on the days you need one fast. The chives variation is another good one to keep in rotation, or try Turkey and Rice Soup with Carrot and Thyme for a change.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
