Ginger has settled queasy stomachs for centuries, and this soup leans on that reputation hard. Pumpkin is soft and easy to digest, and blending everything into a smooth puree means there's nothing rough or fibrous for a sensitive gut to fight with. Coconut milk stirred in at the end adds just enough richness to make it feel like actual food instead of an invalid's ration. Gentle doesn't have to mean boring. If you're dealing with a flare, our guide on what to do in the first hour of an IBS flare-up pairs well with a bowl of this. Once you're ready for more texture, our simple carrot ginger soup and roasted pumpkin seed and pumpkin soup build on the same gentle base.
Ingredients
- 4 cups cubed pumpkin
- 1 tablespoon grated fresh ginger
- 1 onion, chopped
- 3 cups vegetable broth
- 1/2 cup coconut milk
- 1 tablespoon olive oil
- Salt to taste
Instructions
- Heat olive oil in a pot and saute onion until soft.
- Add ginger and cook 1 minute.
- Add pumpkin and broth, simmer 20 minutes until tender.
- Blend until smooth, stir in coconut milk, and season with salt.
Nutrition Facts (per serving)
| Calories | 130 |
| Total fat | 8g |
| Total carbohydrates | 14g |
| Dietary fiber | 3g |
| Protein | 2g |
| Sodium | 420mg |
Why This Is Good for Your Gut
Ginger contains gingerol, a compound with well-documented effects on easing nausea and supporting normal gastric emptying. Pumpkin's soft, low-fiber flesh is gentle on an already irritated digestive tract while still supplying beta-carotene, and blending it smooth removes the coarse fiber that can otherwise aggravate a sensitive gut during recovery.
Just one pot and a blender turn out a soup gentle enough for the roughest gut days.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
