10 Gut-Friendly Soup Recipes for Better Digestion

Gut health soups are a warm hug for you and your body, including the tiny microorganisms in your digestive tracts. They’re not just comforting; they’re packed with fiber-rich vegetables, anti-inflammatory herbs, and prebiotics that cook to perfection in a nourishing broth base.

Today, we’re going to learn 10 gut-friendly soup recipes that are easy to prepare, nutrient-dense, and gentle on your gut. Let’s dig in.

Why Soups Are Great for Gut Health

Soups (especially recipes with broth bases and pureed veggies) are easy to digest, meaning your stomach and intestines have an easier time breaking down the fiber and protein, and absorbing the nutrients. Gut soups also contain a lot of water and cover your daily fluid needs. Plus, a well-hydrated gut equals smoother digestion and better nutrient absorption as well.

Finally, soups are very nutrient-dense. They have vitamins, minerals, fiber (soluble and insoluble), prebiotics, and other anti-inflammatory ingredients, all essential for gut health. According to a recent review article on PubMed, just the bone broth in these recipes soothes the gut lining, prevents inflammatory bowel diseases, and enhances overall gut health and function.

Gut Health Soup Recipes (10 Recipes)

Here are 10 gut soup recipes with simple, whole ingredients with a mix of quick (under 30 minutes!) and slightly more involved options.

 

1. Golden Turmeric Lentil Soup

This is a fiber-rich, plant-protein-packed recipe that feeds beneficial bacteria and fights inflammation with turmeric and ginger. The red lentils are gentle on the gut and easy to digest as well.

Ingredients (4 servings):

• 1 tbsp olive oil
• 1 cup red lentils, rinsed
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 tbsp fresh grated ginger
• 1 tsp turmeric
• 4 cups of low-sodium veggie broth
• Salt and pepper
• Juice of ½ lemon
• Fresh parsley for garnish

Steps (~40 min):

1. Start with heating the oil in a pot over medium heat. Then, sauté carrot and celery for 3-4 minutes until slightly softened.
2. Add ginger and turmeric. Stir and cook for a minute until fragrant.
3. Now stir in the lentils along with the veggie broth. Reduce the heat to medium-low and simmer uncovered for 20 to 25 minutes until the lentils are soft and breaking down.
4. Season with salt, pepper, and lemon juice.
5. Garnish with fresh parsley and serve. Bon appétit!

 

2. Creamy Carrot-Ginger Soup

Here’s a gut soup that’s both delicious and nutritious. The carrots in this recipe provide soluble fiber as well as beta-carotene, which, according to some studies, modifies the number of certain gut microbes and improves intestinal functions.

Coconut milk brings a creamy taste and texture, but provides fiber and natural oils for your gut, too. There’s also ginger that regulates digestion and soothes stomach upsets like nausea.

Ingredients (4 servings):

• 1 tbsp olive oil
• 1 lb. carrots, chopped
• 1 onion, diced
• 2 garlic cloves, minced
• 2 tbsp fresh grated ginger
• 3 cups low-sodium broth
• ½ cup coconut milk
• Salt and pepper

Steps (~30 min):

1. Heat the olive oil in a pot over medium heat. Add the diced onion and cook for 4-5 minutes, until soft and translucent.
2. Add the garlic and ginger; cook for 30-60 seconds until fragrant.
3. Add carrots and broth. Stir well, bring to a simmer, then reduce the heat and cook for 20 minutes.
4. Remove from heat and blend the soup until smooth. Use an immersion blender or a countertop blender.
5. Blend with coconut milk until smooth.
6. Stir in the coconut milk, season to your taste, and serve warm.

3. Bone Broth Boost Soup

This is your basic gut soup with basic ingredients and tons of benefits. Bone broth supplies collagen, amino acids, and minerals that support gut lining health and lower inflammation. There are also prebiotics (onion, garlic) and fiber-rich veggies (carrots, celery) for extra benefits.

Ingredients (4 servings):

• 4 cups homemade or high-quality store-bought bone broth
• 2 medium carrots, sliced
• 2 medium celery stalks, sliced
• 1 onion, quartered
• 2 garlic cloves
• 1 small bay leaf
• 1 tsp turmeric
• Freshly cracked pepper

Steps (~2 hrs., hands-off simmer):

1. Add all the ingredients to a large pot. Bring to a gentle boil over medium-high heat.
2. Reduce the heat to low, cover the pot, and let the soup slowly cook for 1.5-2 hours. Check the pot and stir every 30-45 minutes.
3. Remove the bay leaf and onion pieces.
4. Season with cracked black pepper and salt if needed.
5. Serve as is, or strain for a clear broth.

 

4. Miso & Seaweed Gut-Soothing Bowl

Miso and (fermented) tofu are great foods to add to your gut soup. As probiotic sources, they support microbiome diversity and restore its balance after illness or antibiotic treatment. Seaweed adds minerals and prebiotic fiber, too.

Ingredients (4 servings):

• 6 cups of water
• 4 tbsp white or yellow miso paste
• 1 cup cubed tofu
• 2 tbsp dried wakame seaweed (rehydrated)
• 4 scallions, sliced
• Optional: 1 cup of cooked soba noodles (about 2 oz dry)

Steps (~15 min):

1. Heat the water in a saucepan over medium heat; be careful not to bring it to a boil.
2. Reduce the heat to low. Add the miso paste to a small bowl, add a ladle of hot water, and whisk until it’s completely dissolved.
3. Now add the tofu cubes and rehydrated wakame seaweed.
4. Garnish with sliced scallions, add cooked soba noodles if using, and serve right away. Enjoy!

5. Sweet Potato, Ginger & Kale Soup

This hearty recipe offers everything your gut microbiome needs: sweet potato is rich in fiber and antioxidants; kale gives prebiotic fiber and micronutrients; and ginger supports digestion through its anti-inflammatory properties.

Ingredients (4 servings):

• 1 tbsp olive oil
• 1 onion, diced
• 2 sweet potatoes, cubed
• 1 tbsp fresh ginger
• 4 cups of veggie broth
• 2 cups of chopped kale
• Salt and pepper

Steps (~35 min):

1. Start with heating the oil in the pot over medium heat.
2. Add the onion and sauté for 3-4 minutes until soft.
3. Add grated/minced ginger and stir for 30 seconds until fragrant.
4. Add sweet potato and broth. Bring to a simmer, reduce the heat, and cook until potatoes are soft (20 minutes should be enough).
5. Stir in the kale and cook for 5 more minutes. They should be wilted, but don’t lose their bright green color.
6. Season to your liking and serve warm.

 

6. Spiced Lentil & Quinoa Soup

This comforting gut soup provides diverse fibers, from lentils to quinoa and veggies, to promote microbial diversity. It also contains turmeric that reduces inflammation (pathogenic bacteria) and promotes microbiome diversity.

Ingredients (4 servings):

• 1 tbsp olive oil
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 cup brown lentils
• ½ cup quinoa, rinsed
• 1 tsp turmeric and cumin
• 6 cups of broth
• A handful of fresh spinach

Steps (~45 min):

1. Heat the oil over medium heat and sauté the carrot and celery for about 5 minutes.
2. Add turmeric and cumin; stir for 30 seconds to bloom the spices.
3. Add the lentils, rinsed quinoa, and broth. Stir well.
4. Bring to a boil, reduce the heat, and simmer for 30-35 minutes until the lentils and quinoa are tender.
5. Stir in spinach and cook until wilted. Season and serve.

7. Coconut Lemongrass Ginger Soup

Both lemongrass and ginger help with regular bowel movement and calm the gut. Coconut milk provides medium-chain fats that are easy to digest, too.

Ingredients (4 servings):

• 1 tbsp coconut oil
• 1 stalk of lemongrass (bruised)
• 2 tbsp ginger, sliced
• 3 cups of broth
• 1 can of coconut milk
• 1 cup of mushrooms
• Lime juice and fresh cilantro

Steps (~30 min):

1. Heat the coconut oil in a saucepan over medium heat.
2. Add the bruised lemongrass and sliced ginger. Cook for 2-3 minutes to release their aroma.
3. Add the broth and coconut milk. Stir well. Bring to a low simmer and cook for 10 minutes.
4. Add the mushrooms and cook for 5 more minutes, until tender.
5. Remove the lemongrass stalk and finish with lime juice and cilantro. Your tasty gut soup is ready to serve.

 

8. Gut-Calming Rice Congee Broth

Congee is a traditional recipe to soothe an upset stomach. It’s gentle and easily digestible. It also has both ginger and turmeric for anti-inflammatory support. In case you’d like to turn it into a filling meal, feel free to add soft-boiled eggs.

Ingredients (4 servings):

• 1 cup jasmine rice, rinsed
• 8 cups of broth (or water)
• 1 tbsp ginger
• ½ tsp turmeric
• Salt to taste
• Optional toppings: scallions, soft-boiled egg

Steps (~50 min):

1. Rinse the rice thoroughly until the water is mostly clear.
2. Add the rice and broth (or water) to a pot and bring to a boil.
3. Reduce the heat to low, cover partially, and simmer for 40-45 minutes until the rice breaks down and becomes creamy. Stir occasionally.
4. Stir in the ginger, turmeric, and salt. Cook for 5 more minutes and you’re done.
5. Serve plain or with toppings and enjoy.

9. Hearty Chickpea, Spinach & Tomato Soup

Now here’s a bowl of soup everyone will love, even if they’re not trying to heal their gut. In this recipe, chickpeas add prebiotic fiber and plant protein; tomatoes provide antioxidants (that support the mucosal barrier); and last but not least, spinach boosts the fiber intake.

Ingredients (4 servings):

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves
• 1 can chickpeas (drained)
• 1 can diced tomatoes
• 4 cups of veggie broth
• 2 cups of spinach
• Basil and pepper

Steps (~30 min):

1. Heat the olive oil over medium heat.
2. Add the onion and cook for 4-5 minutes, until translucent. Then, add the garlic and cook for 30-60 seconds, until fragrant.
3. Add the ginger and cook for a minute, until fragrant.
4. Now add the tomatoes (with juice), broth, and chickpeas. Bring to a soft simmer and cook for 15 minutes. Stir every once in a while.
5. Add the spinach and stir for a couple of minutes, until wilted.
6. Remove from the heat, finish with basil, and enjoy your healthy gut soup.

 

10. Fermented Kimchi & Sweet Potato Soup

For the last recipe, we have another leveled-up recipe with a fermented ingredient. Kimchi adds probiotics to encourage microbial diversity. It’s paired with sweet potato fiber to feed beneficial bacteria, as well as ginger and garlic for better digestion.

Ingredients (4 servings):

• 1 tbsp sesame oil
• 1 sweet potato, cubed
• 1 cup kimchi (with juice)
• 4 cups of broth
• 1 tbsp ginger
• Scallions and sesame seeds

Steps (~25 min):

1. Heat the sesame oil over medium heat.
2. Add the minced ginger and sauté for a minute, just until fragrant.
3. Add sweet potato cubes and broth. Bring to a gentle simmer and cook for 10-12 minutes (or until the sweet potatoes are tender when pierced with a fork).
4. Lower the heat, then stir in the kimchi and its juice. Heat for 1-2 minutes only. Do not boil to keep beneficial bacteria intact.
5. Serve warm, topped with sliced scallions and sesame seeds.

More Foods and Habits That Support Healthy Digestion

• Gut soups are a great way to hydrate your body, but they’re not enough. Drink 2-3 liters of water every day.
• Add sources of both soluble fiber (oats, lentils, beans, apples, citrus, sweet potatoes) and insoluble fiber (whole grains, wheat bran, leafy greens, nuts, seeds) to your meals. You can also benefit from prebiotic fiber (onions, garlic, leeks, asparagus, unripe bananas), fermentable fiber (legumes, barley, apples, carrots), and resistant starch.
• Limit processed foods, drinks, and snacks to prevent inflammation through maintaining microbiome balance and diversity.
• Practice mindful eating to improve digestive functions and reduce stress-related gut issues.
• Add anti-inflammatory spices (and herbs) to other recipes. Also, don’t limit yourself to turmeric and ginger. Try black pepper, cardamom, cayenne, cilantro, cinnamon, cloves, rosemary, oregano, etc., too.

Final Thoughts

Gut-friendly soups are among the easiest, most nutritious ways to support gut and digestive health. If you want to make these recipes a long-term habit, consider supportive tools like UP-Diet for personalized gut health meal planning.