Delicious, Gastritis-Friendly Tom Kha (Coconut) Soup - Insane in the Brine (2024)

At first glance, many types of Asian cuisine may seem out of bounds for those with gastritis, GERD, simple reflux, and other gut disorders. This could be due to the pungent compounds in ingredients like onions, garlic and black pepper, the hot spice of chili peppers, the addition of acids like lime juice, and in the case of many Thai dishes – the generous use of coconut cream, which is high-fat and thus more difficult to digest and more inflammatory to those with gastritis.

As I kicked my gastritis’ butt, I have experimented more and more with recipes that omit or replace problem ingredients with flavorful options that are permitted on the diet. You will see more of these on here as time goes by. I honestly believe this soup to be about as tasty as any I’ve had even with all the forbidden ingredients found at the restaurants taken out. This soup is easy for me to handle and very nutritious. This is food I feel good about eating on multiple levels. I hope you’ll enjoy it too!

Playing on the shrimp soup theme, the mushrooms I chose are “Shrimp of the Woods,” which have something of a shrimp appearance, flavor and texture. If you’re unfamiliar, they really are delicious and are available at many Asian or international markets. Other similar varieties which would also be a great choice are “Chicken of the Woods” or “Seafood Mushrooms.” Due to these choices being a little harder to source, more common varieties such as shiitake or oyster mushrooms are listed below in the recipe, but even regular white mushrooms are good to go!

This recipe provides info to make a chicken version instead of shrimp, as desired.

So let’s do this!

Recipe serves 3-4

Ingredients:

• 2 tsp to 1 T coconut oil
• 1 large leek, thinly sliced (whites only)
• 12 thin slices of galangal (or ginger)
• 2 stalks lemongrass cut lengthwise and then across
• 10 kaffir lime leaves, well crushed
• 1 large bay leaf, whole or crushed
• 3 cups chicken or veggie stock (homemade without additives suggested)
• 1 TBSP coconut aminos (or liquid aminos or tamari)
• 2 TBSP fish sauce
• 1 can light coconut milk
• 1-2 tsp honey (optional or to taste)
• 1 cup sliced shiitake, oyster, or straw mushroom (or mushrooms of choice; featured photos are “Shrimp of the Woods” variety)
• 1 red bell pepper, sliced into thin batons*
• 3/4 lb. shelled and deveined shrimp (or sub with sliced chicken breast)
• Zest of 1 lime
• 1/2 tsp salt (optional, to taste)
• Garnish with plenty of chopped cilantro and Thai basil
• Optional: 3 cloves garlic, minced (for GERD, cooked garlic is typically accepted in recipes, this is an individual choice)

*Some on the gastritis diet avoid red pepper but cooked it is typically not a trigger. It is also not AIP compliant. As desired, replace with alternate veggie such as sliced carrot, zucchini, or bok choi

Directions:

1.) In large saucepan or Dutch oven, heat coconut oil over medium high heat. Add leek (and optional garlic if used) and saute 3 minutes, stirring, until soft.

2.) Add the lemongrass and bay leaf and stir in. Then add the stock, galangal (or ginger), kaffir leaves, and bring to a boil. Reduce heat to low and simmer for 20 minutes, uncovered.

3.) Strain all the vegetables and aromatics from the broth and discard them. (Squeeze or press them to extract as much broth as possible.)

4.) Return the broth to the Dutch oven or pot and return to a boil. (Add thinly sliced chicken breast at this point if subbing chicken for shrimp.) As soon as boiling, reduce heat to low again.

5.) Add the lite coconut milk, mushrooms, red bell pepper (or other veg), fish sauce, coconut aminos, honey or agave. Stir well (the coconut milk can be whisked in if too thick). Simmer uncovered for 10 minutes.

6.) If using shrimp instead of chicken: Add the shrimp and allow to simmer for 3-4 minutes or until just pink and firm. (If shrimp is added frozen, it may require a few more minutes.)

7.) Stir in the lime zest and optional salt to taste. Remove from heat and allow to stand for one minute. Then serve in bowls and add the chopped cilantro and Thai basil as garnish.

Notes:

Best served with a side of jasmine rice.

If guests are joining with no dietary restrictions, they can add lime juice, black pepper, Sriracha, and/or some thin jalapeno slices to the bowl for added oomph but it is sure to please either way!