Low FODMAP Chicken Noodle Soup (Easy & Gut-Friendly)

The first time a client told me chicken noodle soup was off the table because of the onion and garlic in every recipe, I understood why so many people feel like low FODMAP eating means giving up comfort food. As a certified nutritionist, this recipe is one I built specifically to prove that’s not true.

This low FODMAP chicken noodle soup has everything you want from the classic, tender chicken, soft noodles, and a warming broth, without a single high FODMAP ingredient. No onion, no garlic, no regular wheat pasta. Just a proper bowl of comfort food that won’t trigger symptoms.

For the full breakdown of what’s approved and what to avoid, visit → [Low FODMAP Diet Food List].

Why This Recipe Works for IBS and SIBO

Traditional chicken noodle soup relies on onion and garlic as its flavour base, both major FODMAP triggers. This version swaps them for garlic-infused oil and the green tops of spring onions, which carry the same aromatic quality without the fermentable carbohydrates that cause bloating and discomfort.

The noodles are rice noodles instead of regular wheat pasta, keeping the whole dish low FODMAP without sacrificing the “noodle soup” feeling people actually want when they’re not feeling well.

Low FODMAP Chicken Noodle Soup

Ingredients:

• 1 tbsp garlic-infused oil
• 2 medium carrots, diced
• 2 stalks of celery, chopped (keep to a moderate portion; celery is low FODMAP in small amounts)
• Green tops of 2 spring onions, sliced
• 500g chicken breast
• 6 cups low FODMAP chicken broth (check label for no onion/garlic)
• 150 g rice noodles
• Fresh thyme
• Salt and pepper to taste
• Fresh parsley to serve

Method:

1. Heat garlic-infused oil in a large pot over medium heat.
2. Add carrots, celery, and spring onion greens. Cook for 5 minutes until softened.
3. Add chicken breast and broth. Bring to a simmer.
4. Simmer for 20 minutes until the chicken is fully cooked through.
5. Remove the chicken, shred it with two forks, and return it to the pot.
6. Add rice noodles and cook for 5 more minutes until tender.
7. Season with thyme, salt, and pepper. Top with fresh parsley to serve.

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 4

Why it works: Rice noodles soak up the broth beautifully without going mushy as fast as wheat pasta does, and garlic-infused oil gives real depth of flavour without any of the trigger compounds found in whole garlic.

Storage and Meal Prep Tips

This soup keeps well in the fridge for up to 4 days and freezes for up to 3 months. If you’re planning to freeze it, hold off on adding the rice noodles until you reheat. Noodles get soft and lose texture after freezing, so it’s better to cook a fresh batch when you’re ready to eat.

Can I Make This Dairy-Free or Gluten-Free?

This recipe is naturally both. No dairy is used at all, and rice noodles keep it fully gluten-free, a useful bonus if you’re managing both IBS and a gluten sensitivity at the same time.

FAQs

Is store-bought chicken broth low FODMAP?
Not always; check the ingredient label carefully. Many broths include onion or garlic powder. Look for a broth explicitly labelled low FODMAP, or make your own with approved ingredients.

Can I use regular pasta instead of rice noodles?
Regular wheat pasta is high FODMAP, so it’s best avoided if you’re following the diet strictly. Rice noodles, gluten-free pasta, or even rice itself work as low FODMAP alternatives.

Can I add more vegetables to this soup?
Yes, spinach, zucchini, and bell peppers are all low FODMAP and work well added in the last 5 minutes of cooking.

Is this soup safe during the elimination phase?
Yes, every ingredient in this recipe fits within the standard low FODMAP elimination phase, as long as your broth is verified low FODMAP.

Final Thoughts

Comfort food doesn’t have to be off the table on a low FODMAP diet; this soup is proof. Keep garlic-infused oil and rice noodles stocked as pantry staples, and you’ll have a go-to recipe for whenever you need something warm and gentle on your gut.

For the complete list of approved and excluded foods, visit → [Low FODMAP Diet Food List]