How to Make the Best Low-FODMAP Chicken Noodle Soup (Instant Pot)

Have you ever just wanted a bowl of soup that wraps you up like a weighted blanket and doesn’t send your stomach into a tailspin? That’s exactly why this low FODMAP chicken noodle soup exists.

It was born out of one of those days when your body’s being temperamental, your energy’s on the struggle bus, and you just want something easy that tastes like home (without making your belly mad).

This version has all the comfort of the OG soup: cozy broth, tender chicken, slurpable noodles, plus, we’re letting the Instant Pot do most of the heavy lifting.

👉 Before we dive in, quick heads-up:
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Why You’ll Love This Low FODMAP Chicken Noodle Soup

• Gut-friendly ingredients: no onion and no garlic
• Quick + hands-off thanks to the Instant Pot
• Gluten-free brown rice pasta
• Perfect for batch cooking or freezing for your future tired self

Ingredients

• 2 tablespoons garlic-infused olive oil
• 3 large carrots, peeled and sliced
• 1 medium stalk of celery, diced (about 1/3 cup)
• 6 cups low-FODMAP chicken broth
• 1/8 tsp dried thyme
• 1/8 tsp dried rosemary
• 2 1/2 cups brown rice pasta (to be cooked separately)
• 3-4 bone-in, skin-on chicken thighs (pastured)
• 1/4 cup fresh lemon juice (about one lemon)
• Salt and pepper to taste
• Garnish with fresh parsley

Instructions

1. Set your Instant Pot to Sauté and heat the garlic-infused olive oil. Add the carrots and celery and sauté for about 5 minutes, until they begin to soften.
2. Hit Cancel, then pour in the broth. Add thyme and rosemary. Gently place the chicken thighs in—skin-on and bone-in for max flavor.
3. Secure the lid, set the valve to Sealing, and cook on High Pressure for 12 minutes.
4. Let the pressure naturally release for 10 minutes, then quick release the rest. Carefully open the lid.
5. Remove the chicken, discard the skin and bones, and shred the meat with two forks. Return the shredded chicken to the pot.
6. Meanwhile, cook the brown rice pasta on the stovetop according to the package instructions. Drain, rinse, and set aside (we cook it separately to avoid soggy noodle sadness).
7. Stir in lemon juice. Taste and season with salt and pepper.
8. To serve: ladle soup into bowls, add a scoop of noodles, and top with parsley.

CBO & Detox-Friendly Version

If you’re following the CBO Protocol (Phase 1) or doing the Functional Medicine Detox (Days 3–7), here’s how to tweak this recipe to make it compliant:

• Skip the brown rice pasta and replace it with any of the following:
  • Zucchini Noodles (spiralized)
    • Use 1 to 1½ cups per serving (about 5–7 cups total for the recipe)
    • FODMAP-safe up to 65g cooked (~1/3 cup) per serving — keep portions small or combine with other vegetables.
  • Cubed Yukon Gold Potato (roasted or steamed)
    • Use up to 1/2 cup (75g) cooked Yukon Gold potato per serving
    • Substitute for sweet potatoes if you’re doing the detox
    • Baby Spinach (fresh or lightly wilted)
      • Use ½ to 1 cup per serving, added just before serving
    • Or skip it entirely and enjoy it as a classic, simple chicken soup.
• Keep the garlic-infused olive oil. It’s gut-safe and detox-friendly.
• Load up on herbs like thyme, rosemary, and parsley for extra flavor.

Tips & Tricks

• Meal prep tip: Keep pasta and soup stored separately in the fridge. Combine just before reheating.
• Reheating: Use the stovetop or microwave. Add a splash of broth or water to loosen it up.
• Freezer-friendly? Heck yes. Freeze the soup (without noodles) in batches.
• Want it spicier? Add a pinch of red pepper flakes—just keep it FODMAP-safe.

Frequently Asked Questions

Can I make this without an Instant Pot?
Totally. Just simmer everything in a big ol’ pot on the stove for 30–40 minutes until the chicken is tender.

Is this soup freezer-safe?
Yup! Just skip freezing the noodles—they turn to mush. Add fresh when reheating.

What makes this low FODMAP?
No garlic, no onion, portion-controlled celery, and a FODMAP-vetted broth. It’s Monash diet approved.

Can I add more veggies?
Totally! Try spinach or zucchini—both low FODMAP in reasonable portions.

Final Thoughts

So there you have it! A chicken noodle soup that loves your gut as much as you do. It’s simple, nourishing, and full of flavor without the usual suspects like garlic, onion, or heavy grains. And let’s be honest, some days, just having a go-to soup that doesn’t make you feel like a hot mess is everything.

If you give this recipe a try, I’d genuinely love to hear how it turns out. Leave a comment below, rate the recipe, and let me know what you think.

💢 Still dealing with bloating, fatigue, or inflammation, no matter what you try?

If you’ve been chasing symptoms and nothing seems to stick, it’s time to look deeper. I’d love to help you uncover the root cause of your digestive + hormone issues so you can finally get the answers you’ve been looking for.

👉 To get started, learn how private coaching and functional lab testing can help you.

Additional Resources

• Healthy Low-FODMAP Chicken Curry You’ll Love
• 5 Proven Remedies to Reduce a Bloated Belly Fast
• How to Prepare for a Detox in 4 Simple Steps (So You Actually Enjoy It!)

Cozy, Low-FODMAP Chicken Noodle Soup ( Instant Pot)

Warm, cozy, and gut-friendly! This low FODMAP chicken noodle soup is easy, gluten-free, and made in the Instant Pot for stress-free comfort.

Servings 5

Print Recipe Pin Recipe

Equipment

• Instant Pot

Ingredients

  

• 2 tablespoons garlic-infused olive oil
• 3 large carrots peeled and sliced
• 1 medium stalk of celery diced (about ⅓ cup)
• 6 cups low-FODMAP chicken broth
• 1/8 tsp dried thyme
• 1/8 tsp dried rosemary
• 2 1/2 cups brown rice pasta to be cooked separately
• 3-4 bone-in skin-on chicken thighs (pastured)
• ¼ cup fresh lemon juice about 1 lemon
• Salt and pepper to taste
• Garnish with fresh parsley

Instructions

 

• Set your Instant Pot to Sauté and heat the garlic-infused olive oil. Add the carrots and celery and sauté for about 5 minutes, until they begin to soften.
• Hit Cancel, then pour in the broth. Add thyme and rosemary. Gently place the chicken thighs in—skin-on and bone-in for max flavor.
• Secure the lid, set the valve to Sealing, and cook on High Pressure for 12 minutes.
• Let the pressure naturally release for 10 minutes, then quick release the rest. Carefully open the lid.
• Remove the chicken, discard the skin and bones, and shred the meat with two forks. Return the shredded chicken to the pot.
• Meanwhile, cook the brown rice pasta on the stovetop according to the package instructions. Drain, rinse, and set aside (we cook it separately to avoid soggy noodle sadness).
• Stir in lemon juice. Taste and season with salt and pepper.
• To serve: ladle soup into bowls, add a scoop of noodles, and top with parsley.

Course: Main Course, Soup

Cuisine: American

Keyword: Dairy-Free, Gluten-Free, Instant Pot, Low-FODMAP

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