Gut Soothing Soup

If you experience reflux, this soup is designed  for you. Foods like chilli, tomatoes, raw onions can agitate an inflamed gut. This soup is designed to sooth the gut and of course like all my recipes, it has to be tasty. If you have IBS, this is not suitable as garlic and cabbage are FODMAPs.

Edamame beans are available frozen or in tins. Try to source organically grown beans as they tend to be produced outside the EU, with pesticides less regulated.


1 Serving : 13g Carb   kcal 373

One serving

Fibre Protein Carbohydrate Fat
7.6g 14.6g 13g 28.6g


Serves 3

350ml organic chicken broth

400ml, tin of full fat coconut milk

100g, 2 celery sticks, chopped roughly

150g, 2/3’s of a small sweetheart cabbage/savoy cabbage

150g, 1 leek, green section chopped roughly

15g, 3 large garlic cloves, crushed

15g, ginger root, peeled and chopped

35g  fresh coriander or parsley


210g, drained tin Edamame beans

Salt & Black pepper


  1. Remove the white end of the leek as it might irritate the gut. The green section is more easily digested.
  2. Roughly chop the leek and celery and crush the garlic
  3. Add the broth and coconut milk to the saucepan or slow cooker and add in all the other ingredients except for the beans
  4. Leave it in the slow cooker on low for 2 hours or more and blend when you are ready. If you are preparing on the hob,  bring to a gentle bubble and then turn down and leave to gently simmer for 20 minutes.
  5. Before serving, blend into a smooth soup and season.
  6. Rinse the tin of beans in the sieve under a cold tap and drain. Add to the smooth soup and re-heat.
  7. Serve with a slice of low-carb high fibre bread (not inc. in nutri-analysis)


Why Gut-Soothing?

  • Chicken-Broth provides collagen which repairs skin linings and the gelatin calms and sooths the lining of our gut and improves the digestionof dairy, beans and proteins.
  • Coconut Milk has a good mix of fats, many medium-chained which are good as an energy source and easily absorbed by the gut. One fat, lauric acid has anti-bacterial properties and another capric acid may have some anti-viral activity. Buy the full-fat to ensure you get these valuable fats.
  • Ginger is a carminative root, it has gingerols, volatile compounds, that help to remove gas from the intestines, relax and sooth the lining, dampening inflammation.
  • Garlic has anti-bacterial properties and with stomach acid issues whereby ppi’s may reduce your own bacterial-protective acid, garlic is useful, acting like a natural antibiotic.
  • Leeks are a member of the onion family and a prebiotic for your gut bacteria. The greener parts are more easily digested with reflux.
  • The soya bean is your plant protein source
  • Coriander has anti-bacterial properties and may help the digestion of fats.