Lentil & Herb Chicken Soup
This soup is a simple way to introduce a low FODMAP serve of lentils without overwhelming the gut. By using canned, rinsed lentils and spreading them across multiple portions, you reduce the fermentable load while still gaining the fibre, plant protein and gut-supportive benefits. It’s a practical “bridge recipe” for women in perimenopause who are rebuilding tolerance, helping the gut adapt gradually rather than reacting to large, sudden serves of legumes.
Serves: 4
Ingredients
- 1 tbsp garlic-infused olive oil
- 1 small carrot, finely diced
- 1 small zucchini, diced
- 1 celery stalk, diced (optional if sensitive)
- 1 litre low FODMAP chicken or vegetable stock
- 1 cup cooked shredded chicken (optional but recommended for protein)
- 1 x 400g can brown lentils, drained and rinsed
- ~½ cup lentils per serve (this aligns with a low FODMAP serve when portioned across 4 servings)
- 1 tsp dried thyme
- 1 tsp dried parsley
- Salt and pepper to taste
- Optional: squeeze of lemon to finish
Method
- Heat garlic-infused olive oil in a large pot.
- Add carrot, zucchini and celery. Cook gently for 5–7 minutes until softened.
- Add stock and herbs. Bring to a gentle simmer.
- Stir through shredded chicken if using.
- Add drained and rinsed lentils.
- Simmer for another 5–10 minutes to allow flavours to combine.
- Season well and finish with lemon juice if desired.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.Â
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
