gut healthy soup idea and gut health soup

Looking for a gut healthy soup idea?

If you are looking for a gut healthy soup idea, we’ve got you covered! The best soup for gut health is easy to make and full of ingredients that can boost your mood and energy levels. So, grab a spoon and get ready to indulge in these wholesome, healthy soups.


We love a comforting gut healthy soup filled with nutrition that fuels body and mind. Plus any leftovers are great for lunch the next day and puts dinner on the table in minutes. What’s not to like about that?!

Tonje and Berit Sund, co-founders of Guts & Glory Health

Say hello to a healthier you with this gut healthy soup idea list. These healthy soups freeze well too, so make a large pot!

Classic minestrone recipes are a staple of Blue Zone diets and perfect for a delicious gut healthy menu!

Enjoy the Best Creamy Cauliflower Soup with Cheese Creamy cauliflower soup with cheese is a delicious way to eat more vegetables. Packed with prebiotic fiber that feed the good guys in your gut, plus anti-inflammatory properties, it’s one of our best gut healthy dinner recipes. In fact, studies show that a diet rich in high […]

When I make this delicious homemade bone broth, I often double this portion, and freeze some for later. Then all you need to do is defrost broth, add vegetables and meat/protein of choice and dinner is ready.

Gut healthy carrot and sweet potato soup Why not indulge in a nourishing bowl of gut healthy carrot and sweet potato soup?! Packed with fibre, vitamins, and anti-inflammatory properties, this flavorful dish is great for microbiome health while satisfying your taste buds. Roasting the vegetables brings out their sweetness and makes a hearty delicious taste. […]

Hearty meat and vegetable soup (stew) This hearty meat and vegetable soup is a feast for your gut microbes! It’s packed with gut healthy prebiotics as well as bone broth. Ingredients 7 dl broth or add 4-5 dl if you’re making soup. Try this homemade meaty bone broth if you can, but ready-made is great […]

Easy pork soup recipe with vegetables This soup is a one-pot wonder for feeding a crowd and getting that perfect mix of lean protein and flavorful vegetables. With the combination of homemade broth, lean pork, root vegetables, herbs and spices it provides lots of nourishing for body and soul – the perfect gut healthy meal. […]

This delicious creamy zucchini soup is a tasty way to add vegetables to weekday meals. Vegetables contain fiber, nutrients and anti-inflammatory ingredients – all good for your gut health!

Looking after your gut health by eating gut-friendly foods can directly affect your energy levels.

Making your gut healthy soup idea from scratch means you can avoid added preservatives or unhealthy additives. Fresh, whole ingredients are generally better for gut health compared to processed alternatives. Hopefully you will find a gut healthy soup idea that you like here!

PS Don’t forget to grab your FREE guide to great gut microbiome food

4 ways to add flavor to your gut healthy soup idea

Create your favorite healthy soups by adding ingredients that support gut health and promote a diverse microbiome. Here are four valuable tips to get you started:


1. Include fiber-rich vegetables in your favorite gut healthy soup idea

Vegetables are an excellent source of vitamins, minerals, and fiber, which nourish the beneficial bacteria in your gut. Include a variety of colorful vegetables like broccoli, carrots, kale, spinach, and bell peppers. These vegetables provide prebiotics, which act as food for the friendly bacteria in your gut.

When nourishing these beneficial gut bacteria, it promotes their growth and diversity. This in turn, fosters a balanced gut microbiome, essential for digestion and immune function. Additionally, vegetables contain phytonutrients with anti-inflammatory properties, aiding in gut lining maintenance and reducing the risk of intestinal disorders. Their low calorie and high nutrient content support overall health while regulating bowel movements, preventing constipation. Incorporating a variety of vegetables ensures a diverse array of nutrients, fostering a flourishing gut environment essential for optimal health and well-being.

2. Add gut-friendly herbs and spices in your gut healthy soup idea

Add herbs and spices with anti-inflammatory and digestive properties. For instance ginger, turmeric, garlic, and cilantro. These ingredients not only boost the flavor, but also offer potential health benefits for your gut.

Herbs and spices are potent allies for gut health due to their diverse array of bioactive compounds. Many contain anti-inflammatory properties, aiding in soothing gut irritation and reducing inflammation. They also possess antimicrobial qualities, helping to balance the microbiome by inhibiting harmful bacteria while promoting the growth of beneficial ones. Additionally, herbs and spices can stimulate digestion and improve nutrient absorption, enhancing overall gut function. Incorporating them into meals not only adds flavor but also supports digestive wellness, making them essential components of a gut-friendly diet.

Herbs and spices for your healthy soup idea

Ginger: Ginger contains gingerol, which has anti-inflammatory properties and helps alleviate digestive discomfort such as nausea, bloating, and gas.

Turmeric: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties that can help reduce inflammation in the gut and promote overall digestive health.

Fennel: Fennel seeds contain compounds that can benefit heart health and may reduce inflammation. They are also used to relieve symptoms of indigestion and acid reflux. And they can add flavor to your gut healthy soup idea!

Cinnamon: Cinnamon has antimicrobial properties and can help balance blood sugar levels, which is beneficial for gut health. It may also reduce inflammation in the digestive tract. Cassia cinnamon contains higher levels of coumarin, a compound that can be toxic to the liver in large doses. Ceylon cinnamon has significantly lower levels, making it safer for regular consumption, especially in higher amounts. While both types of cinnamon contain health-promoting compounds like antioxidants and anti-inflammatory properties, some studies suggest that Ceylon cinnamon may have superior health benefits due to its lower coumarin content and higher levels of certain beneficial compounds.

Overall, while both types of cinnamon can be used in cooking and baking, opting for Ceylon cinnamon can offer health benefits and a more refined flavor profile. Try adding whole cinnamon stick to delicious homemade bone broth, as base for your gut healthy soup idea!

Garlic: Garlic has been widely recognized for its potential benefits on gut health, primarily due to its antimicrobial, prebiotic, and anti-inflammatory properties. So we’ll give the old garlic some extra attention here, as it’s magic for any healthy soup idea.

  • Antimicrobial preperties. Garlic contains allicin, a compound with strong antimicrobial effects against a range of harmful bacteria, viruses, and fungi. This can help maintain a healthy balance of gut microbiota by inhibiting the growth of pathogenic microorganisms that could otherwise disrupt gut health.
  • Prebiotics effects. Garlic is a source of prebiotics, specifically fructooligosaccharides (FOS). Prebiotics are non-digestible fibers that promote the growth of beneficial bacteria in the gut, such as Lactobacillus and Bifidobacterium. By feeding these good bacteria, garlic helps support a balanced and diverse gut microbiome, which is crucial for overall digestive health.
  • Anti-inflammatory Benefits. Chronic inflammation in the gut can lead to various digestive disorders, including inflammatory bowel disease (IBD). Garlic has anti-inflammatory properties that can help reduce inflammation in the gut, potentially alleviating symptoms associated with these conditions. The sulfur-containing compounds in garlic, such as allicin, play a significant role in its anti-inflammatory effects.
  • Immune system support. A healthy gut microbiome is essential for a strong immune system. Garlic can enhance immune function by modulating gut microbiota composition and activity. This, in turn, supports the body’s ability to fend off infections and maintain overall health.

Try our scrumptious classic minestrone soup as a gut healthy soup idea.

Coriander: Coriander seeds contain compounds that can help alleviate digestive discomfort such as bloating, gas, and stomach cramps. They also have antimicrobial properties that may help maintain a healthy gut flora. Try this carrot and sweet potato flavor bomb – a gut healthy soup idea with coriander.

Oregano: Oregano contains compounds with antimicrobial properties that may help maintain a healthy balance of gut bacteria. The classic minestrone soup is a real favorite gut healthy soup idea, with oregano and thyme.

Cumin: Cumin seeds are rich in antioxidants and may help stimulate the production of digestive enzymes, promoting better digestion. And they can also boost the flavor of your gut health soup!

Overall, incorporating these herbs and spices into your diet – for instance in gut healthy soups – can help promote a healthy gut microbiome and alleviate digestive issues. However, it’s important to consult with a healthcare professional before making any significant changes to your diet, especially if you have pre-existing medical conditions or are taking medications.

3. Choose Whole Grains

Choose whole grains like quinoa, brown rice, buckwheat or barley instead of refined grains to really make it a soup for gut health. Whole grains contain fiber and other nutrients that help create a healthy gut. They also contribute to regulating blood sugar levels, which can indirectly influence gut health.


Whole grains are an excellent choice in healthy soups for several reasons:

Fiber Content: Whole grains are rich in dietary fiber, including both soluble and insoluble fiber. These fibers are not broken down completely during digestion, reaching the colon where they serve as a food source for beneficial gut bacteria. This promotes the growth of a diverse and healthy microbiota, which is essential for gut health. This is an great part of choosing a gut healthy soup idea as part of your diet.

Prebiotic Properties: Certain types of fiber found in whole grains, such as beta-glucan and arabinoxylan, act as prebiotics. Prebiotics are non-digestible food ingredients that promote the growth and activity of beneficial bacteria in the gut. By consuming whole grains, you’re essentially feeding the good bacteria in your digestive system, which can lead to better gut health. Healthy soups are a great way to achieve that!

Regulation of Bowel Movements: The fiber in whole grains adds bulk to stool and helps regulate bowel movements. This can prevent constipation and promote regularity, which is important for overall digestive health.

Reduced Inflammation: Whole grains contain various phytonutrients and antioxidants that possess anti-inflammatory properties. Chronic inflammation in the gut can lead to conditions like inflammatory bowel disease (IBD) and other digestive disorders. By consuming whole grains regularly, you may help reduce inflammation in the gut and lower the risk of these conditions.

Nutrient Density: Whole grains are also rich in essential nutrients such as vitamins, minerals, and antioxidants, which are beneficial for overall health, including gut health. These nutrients support various bodily functions and contribute to a healthy digestive system. So, a great added bonus to your gut healthy soup idea!

4. Use Homemade Bone Broth

Bone broth is rich in collagen and gelatin, which can boost gut health by strengthening the gut lining. It also provides essential amino acids that contribute to a healthy gut. Consider using delicious homemade bone broth as a base for your healthy soups.

Homemade bone broth offers several potential benefits for gut health:

Rich in Nutrients: Bone broth is made by simmering animal bones (often chicken or beef) along with water, vegetables, and herbs. This slow cooking process helps to extract valuable nutrients from the bones, such as collagen, gelatin, amino acids, vitamins, and minerals like calcium, magnesium, and phosphorus. These nutrients can support the health of the intestinal lining and aid in repairing damaged gut tissues.

Supports Digestive Health: The gelatin and collagen found in bone broth can help soothe and repair the lining of the digestive tract, potentially reducing inflammation and promoting healthy digestion. Additionally, the amino acids glycine and glutamine found in bone broth are known to support the integrity of the intestinal barrier. That homemade bone broth can boost digestion, is an added bonus to our gut healthy soup idea ist.

Provides Glycosaminoglycans (GAGs): Bone broth contains glycosaminoglycans (GAGs), such as hyaluronic acid and chondroitin sulfate, which are important components of connective tissue. These compounds may help repair and maintain the integrity of the gut lining.

Promotes Gut Microbiome Diversity: The amino acids, minerals, and other nutrients in bone broth can provide nourishment for the beneficial bacteria in the gut microbiome, potentially promoting a healthy balance of gut flora.

May Help with Leaky Gut Syndrome: Leaky gut syndrome, also known as increased intestinal permeability, is a condition where the lining of the intestines becomes damaged, allowing undigested food particles, toxins, and other harmful substances to leak into the bloodstream. Some research suggests that the nutrients in bone broth, particularly collagen and gelatin, may help repair the intestinal lining and reduce permeability.

Easy to Digest: Bone broth is gentle on the digestive system and easy to digest, making it a suitable option for individuals with digestive issues or those recovering from illness.

Hydration: Staying hydrated is crucial for maintaining gut health, and consuming warm bone broth can contribute to your daily fluid intake while also providing additional nutrients.

It’s important to note that while bone broth offers potential benefits for gut health, it should be consumed as part of a balanced diet rich in a variety of fruits, vegetables, whole grains, and lean proteins. Additionally, individual responses to bone broth may vary, so it’s always a good idea to listen to your body and consult with a healthcare professional if you have any specific concerns or medical conditions. Making tasty homemade broth can be a great way to boost your gut healthy soup idea!

PS Did you know that a balanced and diverse microbiome is associated with better nutrient absorption, which in turn can contribute to overall health and energy levels?

gut healthy soup idea and gut health soup

Delicous and nutritious smoothies are a great way to boost gut health and energy levels – find your own favorite!

gut healthy soup idea and gut health soup

“The way you think and feel depends largely on what you eat” – read our top story 40 Mood Enhancing Foods.