Gut healthy cauliflower soup


Gut healthy cauliflower soup

This gut healthy cauliflower soup is packed full of prebiotics. With its high fibre plus anti-inflammatory properties, it’s favourite microbiome recipe!

In fact, studies show that a diet rich in high fibre vegetables like cauliflower is linked to lower risk of heart disease, certain cancers and diabetes.

For a gut healthy treat, why not try the Banana Snickers Ice Cream?!

1 large cauliflower, cut in large chunks

3 cloves garlic, peeled and halved

1 onion, chopped

2 long celery sticks, chopped

Vegetable oil for cooking

7-8 dl water

2.5 dl cream dairy or plant-based

2 stock cubes

1-2 tsp nutmeg, freshly grated if you can

End piece of a parmesan (never throw it away)

Salt and pepper to taste

To garnish: Bacon, fried until crispy, and finely chopped chives.

Heat oil in a large pan. Add onion, cook until see-through then add garlic. Add celery and stir for 2-3 minutes, then add cauliflower. Cover with water.

Add cream, nutmeg, stock cubes, butter beans and the parmesan. Let simmer until the cauliflower is soft.

Using a stick blender, give the soup a whizz. Season with salt and pepper. If the soup is too thick for your liking, just add a splash of milk or water.

Cauliflower offers several gut health benefits due to its nutrient content and unique properties. Here are some ways in which cauliflower can contribute to gut health:

  1. Rich in gut healthy fibre: Cauliflower is a good source of dietary fiber, particularly soluble fiber. Fiber plays a crucial role in promoting a healthy digestive system by adding bulk to stool and supporting regular bowel movements. It can also help prevent constipation.
  2. Prebiotic properties: Cauliflower contains certain compounds that can act as prebiotics. Prebiotics are substances that promote the growth and activity of beneficial bacteria in the gut. They serve as food for probiotics, the beneficial bacteria that contribute to a healthy gut microbiome.
  3. Anti-inflammatory properties: Cauliflower contains anti-inflammatory compounds, including antioxidants and phytonutrients. Chronic inflammation in the gut can contribute to various digestive issues, and consuming anti-inflammatory foods like cauliflower may help in maintaining a balanced and healthy gut environment.
  4. Supports detoxification: Cauliflower is rich in antioxidants, such as glucosinolates, which can support the body’s detoxification processes. Detoxification is essential for removing harmful substances and maintaining a healthy gut environment.
  5. Low in FODMAPs: Cauliflower is relatively low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), making it a suitable option for individuals with sensitive digestive systems or those following a low-FODMAP diet.
  6. Source of vitamins and minerals: Cauliflower is a good source of vitamins C and K, as well as folate and various minerals. These nutrients play important roles in overall health, including supporting the immune system and maintaining proper cell function in the digestive tract.
  7. May help reduce the risk of GI disorders: Some studies suggest that the compounds found in cauliflower, such as sulforaphane, may have protective effects against certain gastrointestinal disorders and conditions.

It’s important to note that individual responses to foods can vary, and factors such as overall diet, lifestyle, and specific health conditions play a role in gut health. Including a variety of nutrient-dense foods, like cauliflower, as part of a balanced diet can contribute to overall gut health. If you have specific digestive concerns, consulting with a healthcare professional or registered dietitian is advisable for personalized advice.

Photo cred: main image is own, bottom image Tijana Drndarski /

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