GAPS Chicken Soup Recipe for Intro (2024)

This GAPS chicken soup recipe is perfect for the first stages of the GAPS introduction diet. It is easy to make, delicious, and very nourishing.

GAPS Chicken Soup Recipe for Intro (1)

GAPS chicken soup recipe for intro

There is a good reason why chicken soup has been like a remedy for many, many years. It is so nourishing! In generations past, mothers and grandmothers knew that chicken soup was what sick people needed.

This GAPS chicken soup recipe is perfect for the first stages of the GAPS introduction diet. But it would also be perfect for anyone recovering from just about any illness.

I keep this recipe in my head for whenever we need healing and extra nourishment. Another great GAPS soup is this beef soup recipe.

Looking for a GAPS diet meal plan? Check out GAPS to Go, my 30 day meal plan for GAPS introhere.

Need help overcoming picky eating? Get my Picky Eating Blueprint: Empowering parents of picky eaters with confidence to transform their child’s relationship with food in three weeks or less. Check out Picky Eating Blueprint here.

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The chicken and meat stock

For this recipe, you’ll need to have already made some meat stock. I show how to make GAPS meat stock here. After you’ve done that, you’ll have plenty of gut healing meat stock, as well as lots of cooked chicken meat. This makes this GAPS chicken soup recipe really fast and easy to put together.

Choosing vegetables

For most soups, there are some vegetables that are staples. For me, these include onions, garlic, and carrots. I like to include these in most soup recipes, no matter what else I’m adding.

From there, feel free to switch out the vegetables for variety, and to use what you have in season. Of course, you’ll want to stick to the GAPS legal vegetables, and choose them according to what stage you’re in.

GAPS Chicken Soup Recipe for Intro (3)

Be soft

Whichever vegetables you choose, you’ll want to make sure they’re cooked long enough to be very soft. This is especially important in the beginning of the introduction diet. The softer the vegetables, the easier they are to digest. We want to give our tired, sick digestive systems the easiest time possible digesting food.

For the very first stages of the introduction diet, it’s best to peel all of the vegetables that can be peeled. This will also make them easier to digest. Later on it won’t be necessary, but in the very beginning it’s helpful for easier digestion.

I recommend around 20 – 30 minutes of simmering for the vegetables on a stovetop. You may need to go longer than that, depending on the size of the vegetable pieces and the heat of your stove.

Organic is best

Just as with the meat stock ingredients, it’s best if you can use organic vegetables. This will reduce the toxic load that our body has to deal with.

Crock pot to the rescue

If you like, you can also make this recipe in a crockpot. Just cook the vegetables on high for around 4 hours, or on low for around 6-8 hours. Add the chicken meat and salt just before serving.

GAPS Chicken Soup Recipe for Intro (4)

GAPS chicken soup recipe directions

Ingredients:

Instructions:

1. Chop and peel (if necessary) vegetables and put into soup pot.
2. Add enough meat stock to cover vegetables.
3. Bring to a boil, then reduce to a simmer.
4. Cook until vegetables are very soft, around 30 minutes.
5. Add salt to taste.
6. Add cooked chicken and heat through.
7. Serve and enjoy.

GAPS chicken soup recipe video

Do you have any favorite soup recipes?

What ingredients do you like to use? Let me know in the comments!

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GAPS Chicken Soup Recipe for Intro (5)

More GAPS diet resources

Meat Stock Recipe for the GAPS Diet

How the GAPS Diet Changed Our Lives

The GAPS Diet Explained in a Nutshell

Getting Started with the GAPS Diet: What You Need to Know Before You Begin

Raw Milk Benefits

The GAPS Diet for Dummies Series:

What is Happening?

Our Personal Ecosystem

How Does the Damage Happen?

What Will We Eat to Heal?

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The GAPS Diet Book: Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride

Where I buy organic groceries

Looking for a GAPS intro meal plan?

GAPS to Go is a 30 day meal plan for the GAPS introduction diet that tells you what to eat each day, with complete cooking instructions, and guidance on when to move to each intro diet stage.Check out GAPS to Go here.

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

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GAPS Chicken Soup

GAPS Chicken Soup Recipe for Intro (7)

This GAPS chicken soup recipe is perfect for the first stages of the GAPS introduction diet. It is easy to make, delicious, and very nourishing.

Prep Time10 minutes

Cook Time30 minutes

Total Time40 minutes

Ingredients

  • onion, chopped
  • garlic, chopped
  • carrots, peeled and chopped
  • cooked chicken, shredded or diced
  • meat stock
  • salt, to taste

Instructions

  1. Chop and peel (if necessary) vegetables and put into soup pot.
  2. Add enough meat stock to cover vegetables.
  3. Bring to a boil, then reduce to a simmer.
  4. Cook until vegetables are very soft, around 30 minutes.
  5. Add salt to taste.
  6. Add cooked chicken and heat through.
  7. Serve and enjoy.

Nutrition Information:

Yield:

1

Serving Size:

1 Servings

Amount Per Serving:Calories: 591Total Fat: 28gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 191mgSodium: 1095mgCarbohydrates: 23gFiber: 3gSugar: 10gProtein: 60g

GAPS Chicken Soup Recipe for Intro (2024)

FAQs

How do I start the GAPS diet? ›

Stage 1: Consume homemade bone broth, juices from probiotic foods and ginger, and drink mint or chamomile tea with honey between meals. People who are not dairy intolerant may eat unpasteurized, homemade yogurt or kefir. Stage 2: Add in raw organic egg yolks, ghee and stews made with vegetables and meat or fish.

How long does it take for GAPS diet to work? ›

Dr. Campbell-McBride recommends that many people follow the introduction diet before starting the full GAPS diet. While highly restrictive, this phase aims to heal the gut and reduce digestive symptoms quickly. It can last anywhere from a few weeks to 1 year.

What is Stage 1 of GAPS diet? ›

In Stage 1, you can have:

Soups with well-boiled vegetables and meats. Meats: beef, pork, lamb, goose, pheasant, turkey, shellfish, and chicken, boiled in stock or filtered water. Chopped liver: Liver is a nutritional powerhouse that can be cooked into any soup.

Is honey allowed on GAPS diet? ›

HONEY. The GAPS recommends choosing honey as the sweetener of choice.

What are the negatives of the GAPS diet? ›

Why I think GAPS is very bad for your digestion in the long term
  • It is a diet that is extremely high in saturated fat and animal protein. ...
  • It increases colonic pH. ...
  • It creates dysbiosis. ...
  • It decreases levels of beneficial bacteria.

What are the disadvantages of the GAPS diet? ›

Downsides of the GAPS Diet

There are no peer-reviewed clinical studies assessing the GAPS diet or proving it effective at healing the gut and treating the conditions it claims to cure. In addition, it's unclear if a leaky gut is the result of having a certain condition and not the cause.

Is cheese OK on the GAPS diet? ›

Initially no dairy products are to be consumed. You will be instructed how and when to introduce the foods on this list. Raw cheese from organic grass-fed cows is always preferred. All dairy should be hormone-free.

Are bananas allowed on the GAPS diet? ›

Fruits in the GAPS Diet are only allowed in moderation: Apples. Banana. Berries.

How long do you stay on Stage 1 of GAPS diet? ›

Campbell-McBride recommends that one stay on each stage of the Introduction Diet for 3-5 days, although some individuals may move through each stage in as little as two days, while those with more challenged digestive disorders or psychological conditions may need to stay on the Introduction Diet for a longer period of ...

Are potatoes on the GAPS diet? ›

Starchy Vegetables

Vegetables that are not allowed on the diet include potatoes, sweet potatoes, parsnips, and yams. Beans and legumes are also not allowed on the GAPS diet.

Do people lose weight on the GAPS diet? ›

The GAPS diet is directly linked to weight loss as it promotes the growth of healthy microbiome in the gut. It reduces inflammation, insulin resistance, and unhealthy fats. It does this by replacing bag bugs like acidic compounds and fats with healthy fats.

Is the GAPS diet legitimate? ›

There is no solid evidence that proves the GAPS diet can treat or prevent any of the above conditions. And given it is so restrictive and individualized, it is hard to design a good study to research its effectiveness. But, there is some research that has looked at the connection between gut health and autism.

Is oatmeal allowed on gaps? ›

Foods to Avoid (or Limit)

Grains, including cereal, oats and wheat. Sugar, honey, agave syrup, and molasses.

Is peanut butter allowed on gaps? ›

FOOD FOR GAPS DIET STAGE 3

In the original GAPS Book, Dr. Natasha Campbell McBride recommends nut butter at this stage.

Can you eat bacon on GAPS diet? ›

Selecting the right bacon is important: GAPS does not recommend smoked meats as they normally contain nitrites or other substitutes that are even worse than nitrites with alleged cancer causing agents so store bought bacon is out (including some nitrate free commercial brands).

How long does Stage 1 of GAPS diet last? ›

Campbell-McBride recommends that one stay on each stage of the Introduction Diet for 3-5 days, although some individuals may move through each stage in as little as two days, while those with more challenged digestive disorders or psychological conditions may need to stay on the Introduction Diet for a longer period of ...

What food is allowed on GAPS diet? ›

Best foods to consume on Full GAPS are eggs, meats, stock, fish, shellfish, fresh vegetables and fruit, nuts seeds, garlic, and olive oil. Meats should be fresh or frozen from high quality sources. Avoid smoked, canned, and processed meats.

How long is Stage 1 GAPS diet? ›

HOW LONG DOES STAGE 1 OF THE GAPS DIET LAST? You should stay on this stage for a minimum of five days and until major intestinal symptoms have disappeared. The number of days you are on Stage 1 is dependent on your individual symptoms. Do not rush the first three stages!

References

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