This low acid chicken soup is like, stupid comforting. All that soft veg, juicy shredded roast chicken, herby broth — and somehow it doesn’t mess with your stomach lining. Bless. You don’t need to be fancy to make it either. One pot. Leftovers. Done.

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Ingredients Needed

3 tbsp extra virgin olive oil: Good fat. Also makes everything taste like you know what you’re doing.
1 large leek: Sliced into rings. Sweeter than onion. Easier on the gut.
2 large carrots: Peeled and diced. Adds sweetness, colour, something to chew.
1 cup celery: Crunchy base. Don’t skip it.
3 cups white cabbage: Shredded fine. It’s low acid. And low drama.
180g mushrooms: Go wild (shiitake, oyster, enoki) or go basic. Up to you.
1 bulb fennel: Sliced thin. It’s got that cool anise vibe, v gut-friendly.
2 tbsp rosemary leaves: Chop them tiny. Punchy.
2 tbsp thyme leaves: Earthy, green, makes the kitchen smell like a hug.
25g fresh parsley: Freshen it all up.
1 tbsp garlic oil (or 3 cloves garlic): Garlic oil = low FODMAP workaround.
½–1 tsp flaked sea salt: Add to taste. Taste often.
½ tsp cracked black pepper: Warmth, not heat.
3 bay leaves: Don’t ask why. Just do it.
1.2 litres chicken stock: Homemade is gold. Low acid if it’s not super concentrated.
3 cups cooked shredded roast chicken: Leftovers? Use them. Roast a fresh one? Flex.

How To Make Low Acid Chicken Soup

Start your base:
Chuck 2 tbsp of olive oil in a big pot. Medium heat. Add leeks, carrots, celery. Sauté for 3–4 mins. Everything softens a little, smells like soup is happening.

Layer the veg:
Now mushrooms, cabbage, fennel. Stir it around, let it go for 2–3 mins. Add garlic oil (or garlic), rosemary, thyme, salt, pepper. Just 30 seconds to bloom the herbs.

Add stock + bay leaves:
Pour in that chicken stock, add your bay leaves, bring it all to a boil. Then lower to a simmer and let it do its thing for 10 mins. It’s already starting to taste like something you needed yesterday.

Add chicken + finish:
Drop in the shredded chicken, simmer for 10 more mins. That’s it. Taste and season. Drizzle with the last spoon of olive oil. Bit of ghee if you’re feeling extra.

Optional squeeze of lemon… maybe:
Totally optional. I skip it most days because acid. But sometimes… just a bit… chef’s kiss.

Recipe Tips

Go slow with garlic. Even garlic oil can be too much for some.
Shred your chicken small — big chunks feel dry in brothy soup.
Make your own stock if you can. Store-bought is hit or miss with acidity.
Cabbage smells strong while cooking. Ignore it. It tastes good.

How to Store & Reheat

Room Temperature: Eat within 1 hour or stick it in the fridge.
Fridge: Keeps 3–4 days in sealed glass.
Freezer: 1 month max. Defrost overnight in fridge, reheat gently on stove.

Nutrition Facts (Approx. per serving)

Calories: 378
Sodium: moderate (depends on stock)
Protein: 33g
Fat: 18.6g
Carbs: 23g
Fibre: 6.7g
Sugar: 2g

FAQs

Can I make this low FODMAP?
Yes — skip garlic, use garlic oil. Fennel and leek tops are usually fine in small amounts.

Is this really low acid?
Yeah. No tomatoes, citrus is optional, broth isn’t super concentrated — it’s gut-chill.

What can I use instead of mushrooms?
Zucchini works. Or more cabbage. Anything soft and not too fibrous.

Can I use rotisserie chicken?
Sure, if it’s plain and you’re not super sensitive to spices or skin. Just shred it well.

Is lemon juice okay?
Optional. Some folks with reflux tolerate it, some don’t. You’re the boss of your belly.