Warm Up With Potato Corn Chowder Soup (Dairy-Free & Gluten-Free)

When the air turns crisp and the days grow shorter, our bodies instinctively crave warmth, comfort, and grounding foods. It’s nature’s way of helping us transition from the bright energy of summer to the slower, restorative rhythm of fall.

In Body Ecology, we recognize this shift as part of the Principle of Balance, which is the ongoing dance between expansion (yin) and contraction (yang). Fall naturally calls for more yang, or warming, energy in the foods we eat. That’s why hearty soups, stews, and gently cooked vegetables feel so nourishing this time of year.

This Potato Corn Chowder from The Body Ecology Living Cookbook is one of those simple, deeply satisfying dishes that warms from the inside out — all while supporting digestion, energy, and balance.

Why a little more starch can be good for you in cooler months

For many people healing their gut, carbohydrates have gotten a bad reputation. But in Body Ecology, balance and timing are everything. As Donna Gates teaches in The Body Ecology Diet, carbohydrates from clean, whole sources — like red potatoes, corn, and grain-like seeds — help create grounding energy and feed beneficial bacteria when properly combined and prepared.

During fall and winter, a modest increase in complex carbohydrates can:

  • Support serotonin production, helping regulate mood and sleep as daylight hours decrease.
  • Provide slow, steady energy to offset colder temperatures and heavier layers.
  • Nourish the gut microbiome, especially when paired with fermented foods that add beneficial bacteria.

The key, as always, is combining foods properly. In this chowder, non-starchy vegetables (onion, leeks, celery) balance the starch from potatoes and corn, creating a meal that’s grounding but still light and easy to digest.

What makes this chowder great for sensitive stomachs

  • Cooked in coconut oil or ghee for healthy fats that support metabolism and hormone balance.

  • Mineral-rich Celtic sea salt adds trace nutrients that aid hydration and nerve function.

  • No dairy, flour, or thickeners, making it ideal for sensitive stomachs.

  • Pureed partially, so it’s creamy and soothing without relying on heavy ingredients

For extra digestive support, serve this soup with a side of cultured vegetables or a small glass of InnergyBiotic. The beneficial microbes will help break down starches and enhance nutrient absorption. This is an example of Body Ecology's Principle of Step-by-Step in action: each meal is a small but powerful step toward restoring balance in your inner ecosystem.

Recipe: Potato Corn Chowder

Ingredients

2 tablespoons coconut oil or ghee

1 onion, diced

1 teaspoon thyme

2 bay leaves

6 cloves garlic

4 medium red-skin potatoes, diced

4 cups corn, divided

6 cups filtered water

1 tablespoon Celtic sea salt

1 leek, washed, halved lengthwise, sliced

3 stalks celery, diced

Directions

  1. Sauté onion with thyme, bay leaves, and garlic in coconut oil or ghee until onion is translucent.

  2. Add potatoes, 2 cups corn, water, and sea salt. Simmer until potatoes are tender, about 20 minutes. Remove bay leaves.

  3. Purée 1½ cups of soup in a blender and return to the pot. Add remaining corn, leeks, and celery. Simmer until vegetables are tender, 10–15 minutes.
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