A Delicious Way to Nourish Your Gut
Chicken tortilla soup isn’t just comfort in a bowl—it can also be a supportive dish for digestive health when made with intention. As a dietitian, I love showing clients how familiar, flavorful meals can also serve the body’s core systems, including digestion. Let’s break down the gut-friendly benefits of this popular soup, and how to make a version that tastes great and supports your microbiome.
🥣 Why Chicken Tortilla Soup Can Be Great for Digestion
While traditional chicken tortilla soup can be high in sodium and fat, a few simple tweaks turn it into a digestion-supportive powerhouse:
1. Bone Broth or Chicken Broth Base
A well-made broth, especially bone broth, is rich in collagen and amino acids like glutamine—both of which support gut lining integrity. Warm liquids also help relax the digestive tract and ease nutrient absorption.
2. Lean Chicken for Protein
Protein helps rebuild tissue and supports enzyme production, which is essential for breaking down food efficiently. Chicken is also easy to digest when cooked until tender in soup.
3. Fiber-Rich Veggies
Think tomatoes, corn, zucchini, and black beans. These ingredients are rich in insoluble and soluble fiber—key for supporting healthy digestion and regularity. Fiber also feeds your gut bacteria, contributing to a balanced microbiome.
4. Spices that Stimulate Digestion
Cumin, chili powder, garlic, and oregano not only bring flavor, but also have anti-inflammatory and digestive-stimulating properties. Garlic, for example, acts as a natural prebiotic.
5. Avocado & Lime Toppings
Healthy fats like avocado help the body absorb fat-soluble vitamins (A, D, E, K), and lime juice can support stomach acid production, which aids in protein digestion.
🍲 Gut-Friendly Chicken Tortilla Soup Recipe
Serves: 4-6
Prep Time: 15 mins | Cook Time: 30 mins
Ingredients:
- 1 tbsp olive oil
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp chili powder
- ½ tsp smoked paprika
- 1 (14.5 oz) can diced tomatoes
- 4 cups low-sodium chicken broth or bone broth
- 1 cup cooked black beans (optional for extra fiber)
- 1 cup corn kernels (fresh or frozen)
- 1 medium zucchini, diced
- 2 cups shredded cooked chicken breast
- Salt and pepper to taste
- Juice of 1 lime
Toppings (optional but digestion-friendly):
- Diced avocado
- Chopped fresh cilantro
- Crushed baked tortilla chips (look for whole grain, low sodium)
- Plain Greek yogurt (as a probiotic-rich alternative to sour cream)
Instructions:
- In a large pot, heat olive oil over medium heat. Add onion and sauté for 3–4 minutes until translucent.
- Stir in garlic, cumin, chili powder, and smoked paprika. Cook for another 1–2 minutes until fragrant.
- Add diced tomatoes, broth, black beans (if using), corn, and zucchini. Bring to a boil.
- Reduce heat and simmer for 15–20 minutes, until veggies are tender.
- Stir in shredded chicken and lime juice. Let simmer another 5 minutes. Season with salt and pepper.
- Serve hot with your choice of toppings.
🧠 Dietitian’s Takeaway
This soup is a win-win: it’s nourishing for the digestive system and satisfying for the taste buds. By including fiber, lean protein, anti-inflammatory spices, and healthy fats, you’re creating a meal that truly supports gut health from multiple angles.
Bonus Tip: Make a double batch and freeze leftovers in single-serve containers. Easy, gut-friendly meals on busy days? Yes, please.
+ View Comments