Recipe: The Gut Rest and Repair Soup (GF,DF,Low Res, Low Fodmap)


Today I’m back with a new recipe. Over the last few days, I’ve been trying to focus on liquid nutrition-in other words: foods that are blended or juiced to give my gut a break.

If you’re a member of my weekly newsletter you’ll see I’ve been struggling with my health issues recently (I tend not to go into as much detail on the blog but my Crohn’s has started to rear its head).

Originally, I was going to try a day or two just juicing but whilst I’m a big fan of juicing (you can read my juicing guides here and here), I was just too hungry to keep it up!

So, I decided to experiment with soup instead and accidentally created this gem of a recipe; that I’ve been making time and time again.


This soup turned out to be what I pretty much lived off over the last few days; and whilst I no longer subscribe to the ‘food is medicine’ thought (because, you know, I take actually medication for that) it really did make a massive difference as it’s full of goodness, gluten and dairy free and very easy to digest; giving your gut a chance to rest.

It also contains bone broth (but don’t worry, I’ve got a vegan or low FODMAP swap if you need it); which is thought to help ‘repair’ the gut lining.

I have been having one or two bowls of the soup a day; along with a juice, plenty of herbal tea (do read my latest blog post about my favourite new flavours ) and then trying a regular dinner but keeping it quite plain. 



Whilst I’m not 100% (it’s not miracle soup here folks!), I really do feel much much better; so decided to take the time to type this up in the hope it might help others.

If you enjoy it, give me a follow on Instagram or join my facebook group ‘Healthy Living with IBD’ for more recipes!

A few things to consider before reading…

  • I actually made my soup in a soup-maker; using leftover chicken. But I’ve hopefully explained how to use both methods (as I’ve made soup in a nutrbullet and blender before too-such as my beetroot soup recipe).


  • It’s a very simple recipe-but sometimes they’re the best!


  • I try to make my recipes as adaptable as possible-so there are adaptations for vegans, low residue and low FODMAP folks in the recipe and nutrition notes.


  • I have used Ossa Bone Broth before but couldn’t find it this time so I used Waitrose Chicken Stock (which worked out much cheaper too!) My understanding is that bone broth is more expensive as it is often organic and contains a higher concentration of chicken bones-but this stock did the job fine. If you are low FODMAP, you could try Coombe Farm who actually do a Low FODMAP suitable bone broth.

Nutrition Notes

  • Many people avoid vegetables if their gut is flaring, but I’ve chosen sweet potato and carrot as when peeled and cooked; they contain mostly soluble fibre. Soluble fibre isn’t the tough, fibrous type-it instead gently helps your colon recover from both constipation and diarrhoea-so it’s not a laxative in any way; but the blending will also break down any fibre either way-so it’ll be much easy to digest!


  • Well cooked carrots and sweet potato are allowed on the low residue diet but if in doubt, you could just double up on potato.


  • Bone broth is one of the best things to sip on to help your gut. If you’re vegan or vegetarian, Ossa has recently launched a vegan bone broth or you could buy vegetable stock.


  • If you’re low FODMAP, 1/2 a cup of sweet potatoes is ok (so just add extra potato) and use the recommended bone broth or safe stock for you.


  • Protein is also vital when you’re gut isn’t doing well- so chicken (or tofu if you’d prefer) can be amazing in that respect.


5 from 1 vote

Gut Rest and Repair Soup

A delicious soothing soup-ideal for flare-ups or bad gut days.
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes


  • 2 cooked chicken breasts-leftovers are ideal for this recipe or if you're vegan, omit and replace with tofu
  • 2 sweet potatoes
  • 2 carrots
  • 2 medium potatoes
  • 750 ml of bone broth or chicken stock
  • 1/2 cup of almond milk this isn't essential, it just gives a creamier taste
  • 2 teaspoons of turmeric
  • Sprinkle of black pepper
  • 1 small piece of ginger



  1. 1. Peel and slice carrots, sweet potatoes and potatoes; cutting into small chunks.
  2. 2. Ensure cooked chicken is chopped finely.
  3. 3. Peel ginger and dice finely

Without a soup-maker

  1. 1) In a large saucepan, add the 750ml of bone broth and 1/2 of the almond milk.
  2. 2) Add in the cooked chicken slices (if you've forgotten to cook it, roast the breast for 35 minutes in the oven whilst soup is cooking)
  3. 3) Stir in all of the peeled and chopped vegetables, ginger and turmeric.
  4. 4) Bring mixture to the boil and then cook on simmer for 35-40 minutes.
  5. 5) By this time the vegetables should have soften considerably.
  6. 6) You can now use a hand blender or even your nutribullet/blender to blend the mixture into a smooth soup.
  7. 7) Add other half of the almond milk to the mixture and stir through.

If you are using a soup-maker

  1. 1) Cook chicken separately-either using leftovers or roast your breast at 200 degrees for around 35 minutes.
  2. 2) Add the vegetables, broth, turmeric, ginger and 1/2 the almond milk to the soup maker and set desired program.
  3. 3) Once soup is prepared, add in the chicken and the other half of the almond milk.

The final soup is silky smooth and easy to digest. I really hope you enjoyed this recipe! It’s been an absolute lifesaver over the last few days!

Liked this? Why not try my ‘gut rest smoothie recipe too?’ or watch my video ‘what I do in an IBD Flare?’








  1. SD
    February 21, 2018 / 3:14 pm

    This came at just the right time for me. I’ve also been having a flare and I’m starving so I’m wanting a hearty meal that won’t leave me crippled.

    • Healthyglobetrotting
      February 22, 2018 / 6:46 pm

      really hope it does the job suzanne!

  2. Marllene
    March 21, 2018 / 10:36 pm

    Tnx for the recipe (in non soup maker)
    A little confusing as to when to throw the cooked chicken in – at the
    beginning 2. Or at the end 7 ?? After blending ?

    • Healthyglobetrotting
      June 10, 2018 / 11:21 am

      I have actually done both myself but didn’t mean to have it their twice! I usually add it in step 2 but if I have forgotten to cook then I’ll cook and chuck in at the end. Sometimes I prefer the chicken to be blended and other I prefer it to be feel a bit more substantial-hope that makes sense!

  3. Irish girl
    June 7, 2018 / 7:21 am

    Yes, like the previous reader, I was ALSO confused about when to add the chicken , as both steps 2 AND 7 say to add the chicken. Also, could you please tell me how many serves this makes?

    • Healthyglobetrotting
      June 10, 2018 / 11:21 am

      sorry, you’re right! I have actually done both myself but didn’t mean to have it their twice! I usually add it in step 2 but if I have forgotten to cook then I’ll cook and chuck in at the end. Sometimes I prefer the chicken to be blended and other I prefer it to be feel a bit more substantial-hope that makes sense!

  4. Lucy Kay
    June 10, 2018 / 2:52 pm

    Glad I found you I have chronic crohns and have to follow a low fibre diet but still am not the best I can be. This soup sounds great and I’m a firm believer in helping yourself with the food and drink you consume.

  5. Kat
    July 15, 2018 / 5:08 pm

    If i am substituting the chicken for Tofu, when would you recommend putting it in?. This looks delicious – I am excited to try it!

    • Healthyglobetrotting
      July 16, 2018 / 10:59 am

      ooh nice idea. I would put it in right before serving tbh then-my experience with tofu is that it melts really quickly!

  6. September 1, 2018 / 11:46 pm

    How much almond milk?
    It says yo put 1/2 in and later on out a 1/2?

    • Healthyglobetrotting
      September 3, 2018 / 5:43 pm

      1/2 cup in total- I add 1/2 of that (so a 1/4) at step one and the rest at step 7. SO basically you’re spliting your half into two-hope that helps!

  7. Sandy
    September 29, 2018 / 8:38 pm

    I made the first batch and it’s delicious. By husband’s IBS has been terrible and we are studying fodmap via our Australian friend.
    Made your soup with our Vitamix and it’s creamy, frothy rich. He thought it was buttermilk squas h, but it’s the fresh NC sweet potato that fooled him. Thank you for the recipe

  8. October 8, 2018 / 3:06 pm

    Thank you, I’m going to have a go at making this. I have indeed overruled the last few days and I’m paying for it now.

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