Soup is the best comfort food that will easily warm you up on a chilly night. Not only is it nourishing and easy to prepare, but it’s also a great addition to the list of SIBO diet recipes that can be helpful for your gut health.
If you need some ideas on how to prepare a soothing, warm bowl of soup during the colder months, here are 8 SIBO soup recipes from my SIBO Soups eCookbook you can try at home. Take note that the above recipes can be easily modified. If you have an allergy or intolerance to something, just omit that ingredient or swap it for something that you like or can tolerate.
Vegetable Stock
Vegetable stock can be used for many dishes. Some people might think that it’s difficult to prepare, but making your own is actually simple. This SIBO soup recipe is also perfect if you have vegetable scraps like carrots, spring onions, and celeriac. You can use the stock immediately or you can store it in the freezer for up to 6 months. Get the recipe here.
Roasted Tomato and Basil Soup
This roasted tomato and basil soup is a comforting classic that everyone will enjoy. I personally love this recipe because it’s delicious, gluten-free, SIBO friendly, and creamy even without cream. If you can tolerate parmesan cheese, you can sprinkle some freshly grated parmesan on top to make a cheesy version of this soup. Learn how to prepare this soup here.
Broccoli and Pumpkin Curry Noodle Soup
This is an all-time favourite amongst my SIBO community because it is hearty, delicious and incredibly satisfying. Perfect on a cold winter’s night. To make this soup extra filling, I added some rice noodles. If you’re not ready to try rice noodles yet, you can omit them or swap them for zucchini noodles. Check out the recipe here.
Vietnamese Chicken Pho
Did you know that you can make your own SIBO friendly Vietnamese chicken pho? Now there’s no need to go to a Vietnamese restaurant just to enjoy this classic dish. My SIBO friendly pho is easy to prepare and only needs a few fresh ingredients and you’re good to go. It’s a comforting meal that will leave you feeling full and satisfied. Get the recipe here.
Japanese Duck Ramen Noodle Soup
Get your noodle fix with my version of the Japanese ramen. Don’t be scared by cooking duck, once you’ve got the hang of it, this soup will regularly feature on your weekly meal plan. This ramen recipe has a flavorful broth that everyone will definitely love. It’s so much healthier than a traditional ramen and it’s SIBO friendly, too. See the recipe for more details.
There’s nothing like a hearty soup during colder months. This dairy- and gluten-free clam chowder is actually very easy to make using pantry ingredients. If you can’t get fresh clam meat, you can substitute it with canned clam meat. Get the recipe here.
Pea and Ham Soup
A comforting soup that can brighten up your cold days. I always love how colorful and tasty this pea and ham soup is. If you want to make it more special, top it off with strips of bacon and freshly cracked black pepper. Check out this recipe for more details.
Tomato and Meatball Soup
Who doesn’t love tomato soup and meatballs, right? It’s like the soup form of the classic spaghetti and meatballs. This is a perfect weeknight meal that you can impress your family or guests with. Find the recipe here.
What Will You Be Cooking?
I hope these 8 SIBO soup recipes will make eating for SIBO more delicious and exciting during the cooler months. Head to the comments section below and tell me what you will be cooking.
Need More Recipe Inspiration?
My SIBO Summer eCookbook features gorgeous summer produce, giving you a wide array of meals which areperfect for the warmer summer months. I used a wide range of ingredients that will leave you feeling satisfied and happy to be eating a SIBO-friendly meal.Order Today
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We only recommend consuming a meat broth (cartilage free meat cooked in water) during the prep diet for the SIBO test. Why should I avoid store bought bone broth? Store bought bone broth is likely to be made with cartilage containing meat and bones and with high FODMAP foods such as onion.
The following foods are allowed on the SCD: Meats, poultry, fish, shellfish, and eggs without additives. Legumes, including but not limited to dried navy beans, lentils, peas, split peas, and lima beans.
This comforting classic is gentle on the stomach and packed with protein. Simply simmer chicken, carrots, celery, and low-FODMAP rice in chicken broth for a nourishing and soul-soothing meal that can ease IBS symptoms.
Bone broth may help to reduce inflammation, improve gut motility, and decrease abdominal discomfort. We recommend one cup a day warmed in a mug or added to soups and stews. You can use either chicken or beef bone broth for nutritional benefits.
The best bone broth for digestion and your gut is kettle and fire beef bone broth because of the nourishing amino acids from the grass fed beef bones and natural collagen to heal and seal your intestinal tract.
Other foods that are high in FODMAPs to avoid are garlic, onion, asparagus, cauliflower, dried fruits, sausage, and sweetened cereals, among others. While it may seem like there is a lot of food to avoid in a SIBO diet, there is, fortunately, still a variety of food you can have in this temporary diet.
As your body heals from SIBO, eating fresh pineapple, which is rich in bromelain, each day can help lower inflammation while helping digestion. Bromelain has many health benefits, particularly for those with digestive disorders, allergies, asthma and joint pain.
Drinking enough liquids, especially warm ones can help with mucus flow. Water and other liquids can loosen your congestion by helping your mucus move. Try sipping liquids, like juice, clear broths, and soup. Other good liquid choices include decaffeinated tea, warm fruit juice, and lemon water.
Modern research has actually shown that chicken soup, more than other hot liquid, increases mucus flow and helps the body rid itself of the cold virus. Chicken is rich in an amino acid called cysteine which helps loosen secretions. This effect is increased by adding spices such as pepper and garlic.
Warm fluids: Drinking warm (not hot) liquids can help loosen thickened mucus. Try tea, warm broth, or hot water with lemon. Steam: You can use a device such as a cool-mist humidifier or steam vaporizer to breathe in warm air. You can also take a hot shower or breathe in vapors from a pot of simmering water.
Chicken soup is a staple for upset stomachs for a reason. It provides vitamins, protein and other nutrients, and it can help keep you hydrated. You don't need to use a lot of different ingredients to get the benefits either. This basic chicken soup recipe can help you feel better in no time.
Try light meals of clear soups, such as chicken soup or bouillon cubes dissolved in hot water. Drink plenty of fluids to replace what you are losing with diarrhea. Stay hydrated by sipping clear liquids throughout the day. High-protein foods, such as skinless chicken or scrambled eggs.
Add diced squash and sweet potato to the pot, pour in vegetable broth and bring to a boil. Reduce to a simmer and cook until potato and squash are tender, about 15 minutes. Once vegetables are tender, add cubed tofu.
Beef and turkey bones are good to use as they contain high concentrations of nutrients, such as amino acids, for managing IBS. Most recipes suggest boiling the broth for between 8 and 10 hours. This is because cooking for at least 8 hours maximizes the concentration of minerals and amino acids that go into the broth.
As a reminder, bone broth recipes are considered low FODMAP if they don't contain any garlic, onions, or other high FODMAP herbs, spices or veggies. The only ingredients you need to make a low FODMAP bone broth are the animal bones, water, and salt; however, you can doctor it up as much as you'd like!
A bone broth fast is a type of modified intermittent fast that entails consuming bone broth several times per day as a replacement for meals. Consuming bone broth provides your body with essential amino acids while allowing your gut a rest from anti-nutrients in vegetables or grains and other inflammatory foods.
Those who drank bone broth daily showed reduced markers of inflammation in the intestines and colon. The researchers explained that bone broth decreased the expression of pro-inflammatory cytokines in these areas (1). This is thanks to bioactive amino acids glutamine, glycine and proline.
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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