This soup is the kind of meal that feels like a reset button — deeply comforting, genuinely nourishing, and easy on a stomach that's been through it. Leeks and fennel stand in for the onion and garlic that typically trigger reflux, building a savory, aromatic base without the burn. Carrots and celery add sweetness and body, while lean chicken breast and white rice keep things gentle and satisfying. Low-sodium broth simmers everything together into a broth that's rich-tasting but not heavy, and fresh thyme, parsley, and optional dill bring brightness without relying on acidic or spicy ingredients. The chicken is poached right in the pot, so it stays incredibly tender before being shredded back into the soup. It makes six servings, so you'll have leftovers ready to go on the days when cooking from scratch just isn't happening — and it reheats beautifully.
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Leek can worsen reflux in some people, but the small amount in this recipe (~1/3 of a leek per serving) is likely tolerated by many with GERD. If you prefer to always avoid leek, please tap it and change its rating to Red.
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the leeks and fennel and cook, stirring occasionally, until softened and translucent, about 6–8 minutes.
Add the carrots, celery, and ginger and stir to combine. Cook for 3 minutes, until the vegetables begin to soften at the edges.
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