Chicken Soup for the soul (and the gut)

One of the cornerstones of the GAPS (Gut and Physiology Syndrome) Diet is Chicken Soup. Warm, cozy and what we often turn to when we are under the weather or ill. Which one of the principles behind the diet is that our bodies are ill and our guts and bodies need healing. This certainly seems to be the case with our daughter Aiza!

I learned about the GAPS diet in September 2025 after listening to a podcast I saw referenced on Facebook about a families healing journey with the GAPS diet. Shortly after we began ours and I began to make this soup at least once, if not two or three times per week. Aiza even has it in her AAC device under breakfast. Initially she began with just eating the chicken out it, with her hands. And then with her spoon and then also eating the vegetables and now even drinking the broth! Slow-simmered chicken bones release natural compounds like gelatin, collagen, and amino acids that help support the lining of the digestive tract. A well-supported gut lining can be better at digestion, absorption, and overall balance. Its important to note that GAPS chicken soup is simmered gently for a shorter time (unlike popular store bought "bone brother") to reduce histamine buildup while still providing gut-supportive nutrients. This makes it easier to tolerate for sensitive digestion and nervous systems, especially early in gut healing.

The recipe or steps to make this soup are pretty simple. I generally follow the guidance in the GAPS book Dr. Natasha Campbell-McBride (https://www.amazon.com/Gut-Physiology-Syndrome-Autoimmune-Neurological/dp/0954852079/ref=pd_bxgy_thbs_d_sccl_1/147-3478153-2619360?pd_rd_w=zhKZt&content-id=amzn1.sym.dcf559c6-d374-405e-a13e-133e852d81e1&pf_rd_p=dcf559c6-d374-405e-a13e-133e852d81e1&pf_rd_r=8YA399R3EFPTY05FGMYD&pd_rd_wg=aqCSS&pd_rd_r=51807fab-275f-4372-8923-a4d40de7b2bf&pd_rd_i=0954852079&psc=1)

And from this video: https://www.youtube.com/watch?v=zWu2i7tkbrA

Ingredients:

• 1 whole chicken (preferably organic, antibiotic-free, and as fresh as possible)

  You can also use drumsticks or chicken quarters if that’s what you have.

• Filtered water, enough to cover the chicken

• 2-3 onions (quartered) - (the more you add, the richer the flavor!)

• 2-3 whole carrots - peeled and cut into large pieces

• Sea salt, to taste

  
  

  Optional additions (if tolerated):

  • Celery stalks, cut into large pieces

  • A few cloves of garlic

  • Fresh herbs like parsley (added at the end)

  • Whole peppercorns ad other whole spices like cloves

How to Make

1. Place the chicken in a large stock pot and cover with filtered water.

2. Add onions and carrots.

3. Add sea salt.

4. Bring to a gentle boil, then reduce heat to a low simmer.

5. Simmer 1½–3 hours, skimming off any foam that rises to the top.

6. Remove the chicken and vegetables.

7. Shred the chicken meat and return it to the soup, discarding bones and skin.

8. Serve warm.

Notes

• This soup is simmered for a shorter time than long bone broth to keep it lighter and easier to tolerate.

• Leftovers are best cooled quickly and stored in the fridge or freezer to maintain freshness. Broth can be saved to use in other recipes or sip on.