I was planning to write about sugar and IBD this week—Halloween and all. 🎃
But after an unplanned kitchen success last night, I’ve got a simple, soothing recipe to share—perfect for anyone, including those with IBD following low-roughage diets.
(Want to skip my story and get straight to the recipe? I don’t blame you—scroll down for the simple, no-fuss steps.)
Here’s my story…
I had a dinner plan for homemade chicken noodle soup, but sometime around 3 p.m.—between counseling, school pickup, and realizing my boys really wanted to carve a pumpkin (until my kitchen was covered in pumpkin goo and they realllly didn’t anymore)—I knew my plan was doomed.
My husband’s traveling this week, so it was just me and the kids.
I wanted something warm and homemade, but every chicken noodle soup recipe I found had me cooking the chicken first, then the vegetables, then the noodles.
I didn’t have time for cooking, let alone cleaning all those pots.
(Not only did I miss my husband, I missed my human dishwasher!) ❤️
So I texted my mother-in-law who’s been making her version of “Jewish penicillin” for decades.
She walked me through her no-fuss method and reassured me it would come out great.
(Perception is powerful—as I always remind my patients!)
My Mother-in-Law’s “Template” for Chicken Soup:
1️⃣ Add the chicken:
Toss bone-in chicken legs or thighs in a pot with broth or water.
I used two bone-in chicken legs, four cups of broth, and enough water to cover everything.
2️⃣ Add the vegetables:
Add your diced veggies—carrots, parsnip, onion, whole garlic cloves, and celery. Diced potato works great too. Keep everything roughly the same size so it cooks evenly.
I didn’t even bother to peel the carrots. My mother-in-law often adds potato; I skipped it this time.
3️⃣ Add the seasonings:
Throw in whatever seasonings you have—dried dill weed, parsley, bouillon, etc.
I used dried thyme and Better Than Bouillon.
4️⃣ Simmer:
Bring to a boil for about 10 minutes, then reduce to a rapid simmer. Cook until everything’s tender, the chicken is cooked through, and the kitchen smells amazing—about 45 minutes.
(Mostly hands-off, in my case to finish carving my kids’ pumpkins.)
5️⃣ Add the pasta:
Add pasta during the last bit of cooking.
I broke linguini into bite-size pieces and simmered for about 15 minutes, but check your pasta to make sure it’s cooked to your liking—or skip it if you add potatoes.
6️⃣ Finish:
Shred the chicken, stir it back in, and you’re done. Salt and pepper to taste, and finish with fresh dill if you have it.
My boys asked for seconds, I got veggies into their bellies, and I only had one pot to wash. 🙌
For my patients with IBD (and the RDNs who work with them), this soup checks a lot of boxes:
✅ Low-roughage: Long simmering makes veggies soft and easy to digest.
✅ Well-balanced: Protein, carbs, fat, and veggies all in one pot.
✅ Flexible: Swap ingredients to fit different tolerances and what’s on hand (rice instead of noodles, zucchini instead of parsnip, etc.).
✅ Freezable: Can make extra to freeze for an easy home-cooked meal. (Bonus: many people with IBD find that eating nutritious, home-cooked meals earlier in the evening can help ease morning symptoms.)
If you prefer cooking with actual recipes, I encourage you to take a chance.
Another one of my favorite sayings: “Don’t let perfect be the enemy of good—or great.”
Sometimes the best meals come from a little improvisation, a little desperation (ha!), and someone on the other end of the phone saying, “You’ve got this.”
You can’t mess it up—just memorize the basics and make it your own.
Give it a try and let me know how it goes—and if you have a favorite easy recipe for those living with IBD, I’d love to hear it!
