30 Min High Protein Chicken Soup for IBS & Weight Loss (No Dairy, No Bloat)
These 7 chicken soup for IBS recipes are light, gut-friendly, and anti-bloating. Made with Indian herbs and free from trigger ingredients.If you have IBS, you know the struggle: most comfort foods make you feel worse. But not this one.
The right chicken soup for IBS can calm your gut, reduce bloating, and actually help you heal. The trick is avoiding heavy spices, dairy, gluten, or gas-producing ingredients that sneak into most “healthy” soups.
This guide gives you 7 nourishing chicken soup for IBS recipes — low-FODMAP, gut-friendly, easy to digest, and full of natural healing goodness.
Why Chicken Soup Helps in IBS
Chicken soup has been used in Ayurvedic and functional medicine for centuries. Here’s why it’s a superstar for IBS:
High in collagen and amino acids that repair gut lining
Easy to digest and hydrating
Provides electrolytes and protein without fiber overload
Calms the nervous system and supports immunity
Can be customized for IBS-C, IBS-D, or mixed
7 Gut-Friendly Chicken Soup Recipes for IBS
1. Clear Ginger Chicken Soup for IBS
A gentle, anti-inflammatory recipe.
Ingredients:
100g chicken (boneless, skinless)
1 tsp grated ginger
1/2 tsp jeera (cumin)
Pinch of rock salt
2 cups water
Instructions:
Boil all ingredients on low for 25 mins. Strain if needed. Sip warm.
2. Chicken Bone Broth (Slow Cooker or Stove)
Best for gut lining repair and deep nourishment.
Ingredients:
500g chicken bones (legs, necks, wings)
1 tbsp apple cider vinegar
1 tsp turmeric
Rock salt
Water to cover
Instructions:
Simmer for 8–10 hours. Strain. Store in fridge for 4 days or freeze.
3. Mint-Coriander Chicken Soup (No Onion)
Cooling and anti-bloating.
Ingredients:
100g boiled shredded chicken
Mint + coriander paste
Jeera, ginger, turmeric
2 cups water
Instructions:
Blend herbs. Add to boiling water with chicken + spices. Simmer 10 mins.
4. Coconut Chicken Stew (South Indian Inspired)
Safe for IBS if made without onion/garlic.
Ingredients:
Coconut milk (1/2 cup)
Chicken cubes
Curry leaves, black pepper, mustard seeds
1/2 tsp ginger + rock salt
Instructions:
Sauté spices. Add chicken + coconut milk. Simmer until cooked.
5. Chicken & Bottle Gourd Soup
Great for bloating, acidity, and summer gut issues.
Ingredients:
1/2 cup grated lauki (bottle gourd)
100g chicken
Fennel, ajwain, turmeric
Salt and water
Instructions:
Boil all together for 20–30 mins. Strain and serve.
6. Rice-Water Chicken Soup (Peya Inspired)
Inspired by Ayurvedic “peya” — good for IBS-D.
Ingredients:
Water from cooked rice
Shredded chicken
Hing, jeera, rock salt, ginger
Instructions:
Add chicken to rice water + mild spices. Heat gently. Drink warm.
7. Chicken Soup with Carrot & Moong Dal Water
Very light and protein-balanced.
Ingredients:
Carrot puree
Moong dal water
Boiled chicken
Cumin, turmeric, rock salt
Instructions:
Mix all in a pot. Simmer for 15 mins. Thin the soup as needed.
When to Have Chicken Soup for IBS
| Time | Best Recipes |
|---|
| Morning | Rice-water soup, clear ginger soup |
| Lunch | Coconut chicken stew or bone broth |
| Evening | Mint-coriander or bottle gourd soup |
| Before Bed | Slow-simmered bone broth or peya-style |
Ingredients to Avoid in Chicken Soup for IBS
| Avoid This | Why? |
|---|---|
| Onion/Garlic | High FODMAP, gas-producing |
| Heavy cream/milk | Triggers bloating |
| Maida-based thickeners | IBS trigger |
| Spicy masalas | Irritates gut lining |
| Artificial stock cubes | High sodium, chemical additives |
Nutritional Benefits at a Glance
| Nutrient | Source | Benefit |
|---|---|---|
| Protein | Chicken | Repairs tissue, builds muscle |
| Collagen | Bones | Gut lining support |
| Fiber | Carrot, pumpkin | Smooth bowel movements |
| Potassium | Pumpkin | Reduces water retention |
| Ginger | Anti-inflammatory | Reduces IBS flares |
Storage & Meal Prep Tips
Store up to 2 days in the fridge
Do not freeze if it contains vegetables
Reheat slowly — do not microwave on high
Add fresh coriander or lemon only at the time of serving
Variations You Can Try
Add 1 tsp apple cider vinegar (if acidity isn’t a problem)
Stir in a spoon of curd instead of cream for protein boost
Add boiled moong sprouts or tofu cubes for extra fiber
Switch veggies based on what your gut tolerates: lauki, zucchini, spinach
Final Thoughts of Chicken soup for IBS
Healing your gut doesn’t have to be bland or boring—and these chicken soup for IBS recipes prove it. Whether you’re facing bloating, constipation, cramps, or food fear, the right chicken soup for IBS brings comfort, protein, hydration, and healing in one bowl.
Each spoonful of this soothing chicken soup for IBS is designed to reduce inflammation, nourish the gut lining, and support smoother digestion. From Ayurvedic bone broth to clear ginger soups, these chicken soup for IBS recipes are proof that gut healing can taste great.
Start slow, try one variation, and see what your body loves. Let your kitchen become your medicine shelf. And let every batch of chicken soup for IBS be a warm step forward in your journey to a healthier gut.
With this chicken soup for IBS ,You may also like this Healthy Chicken Stew Recipe – Light, Protein-Rich & IBS-Friendly Indian Comfort Meal
Tech Note:
This blog may include affiliate links for gut-safe cooking products and planners. All ingredients, supplements, and suggestions are IBS-tested and reader-approved. Visit WhiteBalanceAI.com for kitchen kits and free gut health tools.
FAQ about Chicken Soup for IBS
1. Can I eat chicken soup if I have IBS with diarrhea?
Yes! This chicken soup is made with low-FODMAP, gut-soothing ingredients like ginger, carrots, and clear broth—perfect for managing IBS-D symptoms.
2. What parts of the chicken are best for IBS-friendly soup?
Boneless, skinless chicken breast is best as it's lean and easy to digest. Avoid fatty cuts or skin, which may irritate sensitive digestion.
3. Can I store and reheat this soup?
Absolutely. Store in the fridge for up to 3 days. Reheat gently on the stove to maintain nutrients and gut-friendliness.
4. What vegetables can I add without triggering my IBS?
Safe options include carrots, zucchini, spinach, and green beans. Avoid high-FODMAP veggies like onions, garlic, cabbage, and cauliflower.
5. Is this soup safe for all IBS types: constipation, diarrhea, and mixed?
Yes. This recipe is designed to be gentle across IBS types. For IBS-C, you can increase the veggies slightly to aid fiber intake.
