It’s that time of year again. The cold weather is creeping in and we’re all starting to feel the effects of a chill in the air. There are many ways to combat this, but one simple way is by changing your diet! Soups are a great way to warm up your seasonal cooking with more cooked vegetables and spices—and this is great if you’re prone to digestive upset and bloating. What you eat has a huge impact on inflammation in your gut, but combinations of veggies, healthy fats, and spices can really help alleviate some of the stress on your digestive system. In this blog post I’ll show you 5 different anti-inflammatory soup recipes that will help flatten your stomach and reduce inflammation—all while tasting great.

What are anti-inflammatory foods?

Anti-inflammatory foods help to reduce the low-grade, chronic inflammation produced in the gut that’s responsible for many major diseases, and uncomfortable symptoms like gas, bloating, and weight gain.

You can learn how to avoid foods that trigger bloating and belly fat in this step-by-step course.

Anti-inflammatory foods are generally whole foods such as fiber-rich fruits and vegetables, quality proteins like chicken or other naturally-raised red meat, and plenty of healthy fats like avocado, coconut, and olive oil. When eating an anti-inflammatory diet it’s important to consume less ultra-processed foods and refined sugar, and more nutrient-dense meals. These foods can help with weight loss without making you feel like you’re stuck in a restrictive diet.

When comparing anti-inflammatory recipes, you’ll notice a pattern of common healthy nutrients in your diet that help your body fight inflammation and calm the root cause of chronic disease at its source, like.

• More antioxidants
• Omega-3s and other healthy fats
• Minerals (like magnesium, potassium, and selenium)

By adding more of these anti-inflammatory foods, and removing the foods that keep you inflamed, you can help your gut avoid symptoms of hormone imbalance, bloating, and even reduce your risk of chronic disease.

Related: Does Inflammation Make You Age Faster? Here’s what to do about it.

Why is soup good for digestion?

A good anti-inflammatory soup recipe is a super healthy way to get a little extra protein and more vegetables into your diet. It’s no coincidence that many types of delicious soup are already made with anti-inflammatory ingredients like spices such as turmeric and ginger, bone broth, and healthy fats. All these ingredients contain anti-inflammatory compounds that can help you lose weight and calm inflammation that disrupts your immune system.

In Ayurveda, soups are recommended to eat year-round for a lighter evening meal, especially for balancing the Vata and Kapha doshas.

Read more: What Causes a Build Up of Belly Fat?

Weight Loss Meal Plan for Beginners (Great for Post-Holiday Reset!)

You might be curious about an anti-inflammatory diet to help you lose weight, get a flatter stomach, or reduce your belly bloat–all of which are great reasons to change your diet.

You can jump straight to the root of your issues with my comprehensive (and completely holistic) weight loss course. You’ll learn which foods agree with your chemistry and body type, as well as important methods to keep your healthy approach on track.

Learn more about my personalized weight loss course>>

5 Anti-Inflammatory Soups for a Flatter Stomach

Sweet Potato Soup (Vegan, Gluten-free)

The perfect soup to sip when you need a savory and warming dish to satisfy your hunger while not making you feel heavy or bloated. Sweet potatoes are cooked until tender, and then blended with ingredients like turmeric, onion, garlic, cinnamon, and clove. Turmeric is one of the most valued spices in the Eastern world, renowned as an effective health-protective ingredient. It has also been shown to support cognitive function, bacteria balance in the gut, and immune health.

This one is a little spicy, so if you prefer, you can omit the cayenne pepper—or add a dollop of coconut yogurt on top to cut the spice.

Main ingredients: Sweet potatoes, coconut milk, olive oil, onion, garlic, zucchini, curry powder, turmeric.

Full recipe

Anti-inflammatory Creamy Golden Soup

This superb ginger & turmeric carrot soup is anti-inflammatory and good for digestion. It is packed with ingredients that are easy to digest and makes a great addition to any anti-inflammatory meal plan. Based on traditional ‘golden milk’ this recipe is easy to prepare (and looks even more beautiful in a bowl). Ginger and turmeric can both help soothe digestion while providing phytonutrients to help deal with stomach pain or slow digestion.

Get the benefits of turmeric in delicious daily gut health support. Learn more about Belly Fix.

Serves 4-6

Ingredients:

• 1 small onion, finely chopped
• 1 tbsp extra-virgin olive oil, avocado, or coconut oil
• 3 carrots, chopped
• 2 celery stalks, chopped
• 1 clove garlic, minced
• 1 tbsp ground turmeric
• 1/4 tsp fresh ginger, minced (or substitute 1 tsp ground)
• 4 cups vegetable stock
• 1 butternut squash, peeled and cubed
• 1/2 cup cooked quinoa
• 1 can full fat coconut milk
• Himalayan salt and pepper to taste

Directions:

Prepare quinoa according to package directions and set aside.

In a large pot, heat oil to medium. Add onions and saute until soft, about 5 minutes. Add carrots and celery and saute for another 5 minutes. Then add the garlic, turmeric, and ginger and saute for 1-2 more minutes.

Next, add the vegetable stock and then the cubed butternut squash.

Bring to a boil, and reduce to a simmer until the squash is fully cooked (about 10-12 minutes).

If you do not want a creamier soup, skip this step. With a slotted spoon, remove about half of the vegetables from the pot and place in a blender or food processor. Blend until smooth, and then pour back in to the rest of the soup.

Last, stir in canned coconut milk and cooked quinoa. Garnish with any fresh herbs of your choice such as fresh cilantro or parsley, and serve immediately.

Anti-inflammatory Vegan Red Lentil Soup

This anti-inflammatory soup gives your body all it needs to be strong, healthy, and balanced. It’s packed with nutrients and flavor, easy to digest and perfectly suitable for batched cooking and meal prep. You’ll find a lot of vegetables in this soup, and red lentils that are a great source of B vitamins and protein. It’s finished with a warming blend of turmeric, cumin, and celery that are a must-have for any anti-inflammatory diet. Practically the greatest comfort food on a lazy night, and remedy when you’re feeling in need of a little TLC. 

Main ingredients: red lentils, carrot, celery, yellow onion, parsnip, kale, turmeric, cumin.

Full recipe.

“Cheesy” Roasted Cauliflower Soup

Today, it seems like we’re trying to replace everything with cauliflower: tortillas, bread, desserts, pizza crusts. But I promise, this is one of the healthy meals where cauliflower is the superstar. Cruciferous veggies—like cauliflower and broccoli–help increase antioxidant production to help reduce inflammation naturally. And the additional health benefits of cauliflower are actually pretty significant—it can help with hormone balance and issues of estrogen dominance, thanks to certain phytonutrients. It’s also a great source of fiber to help you lose weight. And while raw cauliflower is sometimes known to cause an upset stomach—cooked cauliflower is pretty gut-friendly. 

Main ingredients: Cauliflower, fennel, olive oil, balsamic vinegar, smoked paprika, cumin, salt and pepper, nutritional yeast.

Full recipe

Creamy Vegan Pumpkin Soup (Dairy-free)

Once you try this delicious pumpkin soup, you might never want to be without it. Get out a large pot because this soup is healthy, tastes great, and you’ll definitely want seconds. This recipe calls for roasted pumpkin, which really brings out the full flavor the vegetables. Pumpkins are a great source of beta-carotene for immune support, skin health, and brain health. The leftovers are also great for a quick lunch the next day, and because it’s made with coconut milk and vegetable broth—it’s completely plant-based!

Main ingredients: pumpkin, onion, garlic, cinnamon, nutmeg, olive oil, vegetable broth, coconut milk, maple syrup, pumpkin seeds

Full recipe

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