GUT FRIENDLY SOUP RECIPES

10 GUT-FRIENDLY SOUP RECIPES

This blog post covers various conditions related to gastritis, including inflammation of the stomach lining and the associated symptoms such as pain, bloating, nausea, and vomiting. It provides 20 gastritis-friendly soup recipes that are suitable for those with gastritis, as they are easy to digest and gentle on the stomach. These recipes feature a range of ingredients, including lean proteins, vegetables, whole grains, and healthy fats, which are all important for maintaining a healthy diet. The post also offers options for those with different dietary preferences, such as vegetarian or gluten-free options. By providing a diverse range of recipes, this post aims to help individuals with different gastritis-related conditions find delicious and nutritious lunch options that can help alleviate their symptoms.

These 10 gastritis-friendly soup recipes provided in this blog post are also provide alternatives for individuals with SIBO, BAM, Candida, GERD, IBS, and acid reflux. These recipes feature ingredients that are easy to digest and gentle on the stomach, while still providing plenty of flavor and nutrients. Many of the recipes are low in fat, high in fiber, and incorporate lean proteins, whole grains, and vegetables. These are all important considerations for individuals with digestive conditions, as they can help to reduce symptoms and promote healing.

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"Golden Glow" Turmeric Soup

Why it's good: Turmeric is a powerful anti-inflammatory spice that can help reduce inflammation in the gut, making it beneficial for those with gastritis and IBS. Its antifungal properties also make it a good option for those with Candida overgrowth.

Ingredients:

1 tablespoon coconut oil
2 carrots, peeled and chopped
2 celery stalks, chopped
1 sweet potato, peeled and chopped
1 tablespoon ground turmeric
4 cups vegetable broth
1 tablespoon of any 3 of the following seasoning herbs: Thyme, Rosemary, Parsley, Cilantro, Basil, Coriander, Fennel, Oregano
Salt and white pepper to taste

Instructions:

Heat coconut oil in a large pot over medium heat.
Add chopped carrots, celery, and sweet potato to the pot and sauté for 5-7 minutes until slightly softened.
Stir in ground turmeric and sauté for an additional minute.
Add vegetable broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 20-25 minutes, or until the vegetables are tender.
Using an immersion blender or regular blender, puree the soup until smooth.
Season the soup with 1 tablespoon of your chosen seasoning herbs and salt and white pepper to taste.
Serve hot and enjoy!

Health benefits:

Gastritis: This soup is easy to digest and contains anti-inflammatory turmeric, making it a good option for those with gastritis.
IBS: The soup is low in FODMAPs and high in fiber from the vegetables, making it a good option for those with IBS.
Candida overgrowth: Turmeric has antifungal properties that can help combat Candida overgrowth in the gut.
SIBO: This soup is SIBO-friendly as it is low in fermentable carbohydrates.
Constipation: The soup's high fiber content can help promote bowel regularity and relieve constipation.
Diarrhea: The soup's easily digestible ingredients and low fat content make it a good option for those with diarrhea.
BAM/EPI: The soup can be made without dairy, making it a good option for those with bile acid malabsorption or exocrine pancreatic insufficiency.

Healing Bone Broth Soup

Why it's good: This soup is made with bone broth, which is rich in collagen, amino acids, and minerals that can help to soothe inflammation in the gut and promote healing. It's beneficial for those with gastritis, SIBO, IBS, and acid reflux.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2-3 carrots, peeled and chopped
2-3 celery stalks, chopped
4 cups bone broth (either homemade or store-bought) - If using store-bought bone broth, look for one that is made from high-quality, grass-fed or pasture-raised animal bones, and without added sugars or artificial flavors. Some popular brands of bone broth include Kettle & Fire, Bonafide Provisions, and Pacific Foods.
Salt and pepper to taste
Optional: chopped fresh herbs for garnish - add 1 tablespoon of any 3 of the following herbs for seasoning: thyme, rosemary, parsley, cilantro, basil, coriander, fennel, or oregano. Choose the herbs based on your personal taste preferences.

Instructions:

Heat olive oil in a large pot over medium heat.
Add chopped onion, carrots, and celery to the pot and sauté for 5-7 minutes until slightly softened.
Add bone broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 20-30 minutes to allow the flavors to meld together.
Season the soup with salt and pepper to taste.
Serve hot, garnished with chopped fresh herbs if desired.

Health benefits:

Gastritis: The collagen in bone broth can help soothe inflammation in the gut, making it a good option for those with gastritis.
SIBO: This soup is SIBO-friendly as it is low in fermentable carbohydrates.
IBS: The amino acids and minerals in bone broth can help promote healing in the gut, making it a good option for those with IBS.
Acid reflux: The soup is low in fat and can be made without dairy, making it a good option for those with acid reflux.
Constipation: The minerals in bone broth can help promote bowel regularity and relieve constipation.
Diarrhea: The easily digestible ingredients and low-fat content of this soup make it a good option for those with diarrhea.
BAM/EPI: The soup can be made without dairy, making it a good option for those with bile acid malabsorption or exocrine pancreatic insufficiency.

"Gut Soothing" Ginger and Carrot Soup

Why it's good: This soup contains ginger, which can help soothe the stomach and reduce inflammation. Carrots are a good source of fiber, antioxidants, and vitamins, making this soup beneficial for those with constipation or IBS. It's also low in fat and easy to digest, making it a good choice for those with acid reflux or GERD.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2-3 carrots, peeled and chopped
1 tablespoon fresh ginger, grated
4 cups vegetable broth
Salt and pepper to taste
Optional: chopped fresh herbs for garnish - add 1/2 tablespoon of any 3 of the following herbs for seasoning: thyme, rosemary, parsley, cilantro, basil, coriander, fennel, or oregano. Choose the herbs based on your personal taste preferences.

Instructions:

Heat olive oil in a large pot over medium heat.
Add chopped onion and grated ginger to the pot and sauté for 2-3 minutes until softened.
Add chopped carrots and vegetable broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 20-25 minutes, or until the carrots are tender.
Using an immersion blender or regular blender, puree the soup until smooth.
Season the soup with salt and pepper to taste.
Serve hot, garnished with chopped fresh herbs if desired.

Health benefits:

Ginger: Ginger has anti-inflammatory properties that can help soothe the stomach and reduce inflammation.
Carrots: Carrots are a good source of fiber, antioxidants, and vitamins, making this soup beneficial for those with constipation or IBS.
Acid reflux/GERD: The soup is low in fat and easy to digest, making it a good choice for those with acid reflux or GERD.
SIBO: This soup is SIBO-friendly as it is low in fermentable carbohydrates.
Gastritis: The easily digestible ingredients in this soup make it a good option for those with gastritis.
Diarrhea: The soup's easily digestible ingredients and low-fat content make it a good option for those with diarrhea.
BAM/EPI: The soup can be made without dairy, making it a good option for those with bile acid malabsorption or exocrine pancreatic insufficiency.

"Immune-Boosting" Mushroom and Kale Soup

Why it's good: This soup is packed with immune-boosting ingredients like mushrooms and kale, which are also gentle on the stomach. It's a good choice for those with acid reflux or GERD, as it's low in fat and easy to digest.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2-3 garlic cloves, minced
8 ounces mushrooms, sliced
4 cups vegetable broth
2-3 cups kale, chopped
1/2 cup white beans
Salt and white pepper to taste
Optional: chopped fresh herbs for garnish - add 1/2 tablespoon of any 3 of the following herbs for seasoning: thyme, rosemary, parsley, cilantro, basil, coriander, fennel, or oregano. Choose the herbs based on your personal taste preferences.

Instructions:

Heat olive oil in a large pot over medium heat.
Add chopped onion and minced garlic to the pot and sauté for 2-3 minutes until softened.
Add sliced mushrooms and white beans and sauté for 5-7 minutes until they release their moisture and begin to brown.
Add vegetable broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 10-15 minutes to allow the flavors to meld together.
Add chopped kale to the pot and let it wilt for 2-3 minutes.
Season the soup with salt and pepper to taste.
Serve hot and enjoy!

Health benefits:

Mushrooms: Mushrooms are a great source of immune-boosting nutrients like beta-glucans, which can help strengthen the immune system.
Kale: Kale is a nutrient-dense leafy green that is high in antioxidants and vitamins, making it a great choice for immune support.
Acid reflux/GERD: The soup is low in fat and easy to digest, making it a good choice for those with acid reflux or GERD.
SIBO: This soup is SIBO-friendly as it is low in fermentable carbohydrates.
Gastritis: The easily digestible ingredients in this soup make it a good option for those with gastritis.
Diarrhea: The soup's easily digestible ingredients and low-fat content make it a good option for those with diarrhea.
BAM/EPI: The soup can be made without dairy, making it a good option for those with bile acid malabsorption or exocrine pancreatic insufficiency.

"Detoxifying" Beet and Ginger Soup

Why it's good: Beets are a great source of fiber and antioxidants, and ginger can help soothe the stomach and reduce inflammation. This soup is beneficial for those with constipation, IBS, and candida overgrowth.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2-3 garlic cloves, minced
2-3 medium-sized beets, peeled and chopped
1 tablespoon fresh ginger, grated
1/2 apple
1/4 cup 1 chickpeas
4 cups vegetable broth
Salt and pepper to taste
Optional: chopped fresh herbs for garnish

Instructions:

Heat olive oil in a large pot over medium heat.
Add chopped onion and minced garlic to the pot and sauté for 2-3 minutes until softened.
Add chopped beets, apple and grated ginger to the pot and sauté for 5-7 minutes until slightly softened.
Add vegetable broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 20-25 minutes until the beets are tender.
Using an immersion blender or regular blender, puree the soup until smooth.
Season the soup with salt and pepper to taste.
Serve hot, garnished with chopped fresh herbs if desired.
For the roasted chickpeas: 1 glas chickpeas 1 tablespoon olive oil Salt, pepper, curry and Paprika or any other spices you like. Drain the chickpeas and dry them a bit, add olive oil, tyme and rosemary. Mix well and roast at 175 degree for 10-20minutes (optional)

Health benefits:

Beets: Beets are a great source of fiber and antioxidants, which can help to support digestive health and reduce inflammation in the body.
Ginger: Ginger has anti-inflammatory properties that can help soothe the stomach and reduce inflammation.
Constipation: The high fiber content in beets can help to promote bowel regularity and relieve constipation.
IBS: The fiber and easily digestible ingredients in this soup make it a good option for those with IBS.
Candida overgrowth: Beets have been shown to have antifungal properties that may be beneficial for those with Candida overgrowth.
Acid reflux/GERD: The soup is low in fat and easy to digest, making it a good choice for those with acid reflux or GERD.
BAM/EPI: The soup can be made without dairy, making it a good option for those with bile acid malabsorption or exocrine pancreatic insufficiency.

"Low-Fat" Zucchini and Basil Soup

Why it's good: Zucchini is low in fiber and easy to digest, making it a good choice for those with acid reflux or GERD. Basil has anti-inflammatory properties that can help to reduce inflammation in the gut, making it beneficial for those with gastritis and IBS.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2-3 garlic cloves, minced
4 medium-sized zucchinis, chopped
4 cups vegetable broth
1/2 cup fresh basil leaves, chopped
Salt and pepper to taste

Instructions:

Heat olive oil in a large pot over medium heat.
Add chopped onion and minced garlic to the pot and sauté for 2-3 minutes until softened.
Add chopped zucchini to the pot and sauté for 5-7 minutes until slightly softened.
Add vegetable broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 20-25 minutes until the zucchini is tender.
Using an immersion blender or regular blender, puree the soup until smooth.
Add chopped basil to the pot and let it simmer for 2-3 minutes until wilted.
Season the soup with salt and pepper to taste.
Serve hot and enjoy!

Health benefits:

Acid reflux/GERD: Zucchini is low in fiber and fat, making it a good option for those with acid reflux or GERD. The soup is also low in fat and easy to digest, which can further help to alleviate symptoms.
Gastritis: The easily digestible ingredients in this soup make it a good option for those with gastritis, as it can help to reduce inflammation and irritation in the stomach.
IBS: The low-fiber content and easily digestible ingredients in this soup make it a good option for those with IBS, as it can help to reduce symptoms like bloating, gas, and abdominal pain.
Anti-inflammatory: Basil contains compounds that have anti-inflammatory properties, which can help to reduce inflammation in the gut and alleviate symptoms of inflammatory conditions like IBS and gastritis.
Antioxidants: Zucchini is a good source of antioxidants like vitamin C and beta-carotene, which can help to protect the body against cellular damage and oxidative stress.
Hydration: Zucchini is high in water content, which can help to keep the body hydrated and promote healthy digestion.
Low-calorie: Zucchini is low in calories, which makes this soup a good option for those who are watching their calorie intake.

"Gut-Friendly" Miso Soup with Shiitake Mushrooms

Why it's good: This savory soup is made with nutrient-dense shiitake mushrooms and gut-friendly miso paste. It's a great option for those with gastritis and candida overgrowth, as it's easy to digest and low in acid.

Ingredients:

4 cups vegetable broth
1/2 cup shiitake mushrooms, sliced
2 tablespoons miso paste
2 green onions, sliced
Optional: sliced tofu, seaweed, or other veggies

Instructions:

In a large pot, bring the vegetable broth to a boil.
Add the sliced shiitake mushrooms and let them simmer for 5-7 minutes until they're soft.
Remove the pot from heat and let it cool for 1-2 minutes.
In a small bowl, mix the miso paste with a small amount of warm water until it's dissolved.
Add the miso paste mixture to the pot and stir well.
Add sliced green onions, and any other desired ingredients like sliced tofu, seaweed, or other veggies.
Let the soup simmer for 2-3 minutes until everything is heated through.
Serve hot and enjoy!

When it comes to choosing miso paste, there are different varieties available such as white, yellow, red, and mixed miso. White miso paste is typically milder in flavor and has a sweeter taste, while red miso paste is stronger and saltier. For this recipe, you could use either white or yellow miso paste, which are both milder and have a slightly sweet taste. If you prefer a stronger flavor, you could use red miso paste instead. Ultimately, the choice of miso paste depends on your personal preference and taste. Some popular brands of miso paste include:

Hikari Organic Miso Paste
Miso Master Organic Miso Paste
South River Miso Organic Miso Paste
Eden Foods Miso Paste
Marukome Organic Miso Paste

Health benefits:

Shiitake mushrooms: Shiitake mushrooms are rich in antioxidants and beta-glucans, which can help to boost the immune system and support gut health.
Miso paste: Miso paste is a fermented food that contains beneficial bacteria, which can help to promote healthy digestion and support the gut microbiome.
Candida overgrowth: This soup is low in sugar and acid, making it a good option for those with candida overgrowth.
Gastritis: The easily digestible ingredients in this soup make it a good option for those with gastritis, as it can help to reduce inflammation and irritation in the stomach.
Low in fat: This soup is low in fat, making it a good option for those with acid reflux or GERD.
Low-calorie: This soup is low in calories, which makes it a good option for those who are watching their calorie intake.

"Comforting" Butternut Squash and Apple Soup

Why it's good: This sweet and savory soup is a fall favorite. The combination of butternut squash and apple makes it both filling and flavorful, and it's gentle on the stomach, making it a good choice for those with gastritis.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2-3 garlic cloves, minced
1 medium-sized butternut squash, peeled and chopped
2 apples, peeled and chopped
4 cups vegetable broth
1 teaspoon cinnamon
Salt and pepper to taste

Instructions:

Heat olive oil in a large pot over medium heat.
Add chopped onion and minced garlic to the pot and sauté for 2-3 minutes until softened.
Add chopped butternut squash and apples to the pot and sauté for 5-7 minutes until slightly softened.
Add vegetable broth to the pot and bring to a boil.
Reduce heat to low and let the soup simmer for 20-25 minutes until the squash and apples are tender.
Using an immersion blender or regular blender, puree the soup until smooth.
Add cinnamon to the pot and stir well.
Season the soup with salt and pepper to taste.
Serve hot and enjoy!

Health benefits:

Butternut squash: Butternut squash is a good source of fiber, vitamins, and minerals, which can help to support digestive health and reduce inflammation in the body.
Apples: Apples are also a good source of fiber and contain compounds that can help to support gut health.
Gastritis: The easily digestible ingredients in this soup make it a good option for those with gastritis, as it can help to reduce inflammation and irritation in the stomach.
Antioxidants: Both butternut squash and apples are rich in antioxidants, which can help to protect the body against cellular damage and oxidative stress.
Fall favorite: This soup is a comforting and flavorful fall favorite, perfect for cozy evenings at home.