Soups | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com Empowering you to become IBS free, naturally, safely and quickly... Get in touch today to book your Free Gut Health Strategy Call Sat, 02 Aug 2025 11:44:35 +0000 en-GB hourly 1 https://wordpress.org/?v=5.8.13 https://www.youribsfreedom.com/wp-content/uploads/2023/09/Logo-transparent-background-150x150.png Soups | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Sweet Potato Soup https://www.youribsfreedom.com/recipe/sweet-potato-soup/ Sat, 02 Aug 2025 11:44:35 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8850 This Sweet Potato & Ginger Soup is a proper gut-loving hug in a bowl. Sweet potatoes are packed with soothing soluble fibre, which helps feed your good gut bacteria without triggering bloating. They’re also rich in vitamin A (for immune health), vitamin C (for inflammation), and potassium (great for reducing bloating and water retention). Ginger […]

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]]> This Sweet Potato & Ginger Soup is a proper gut-loving hug in a bowl. Sweet potatoes are packed with soothing soluble fibre, which helps feed your good gut bacteria without triggering bloating. They’re also rich in vitamin A (for immune health), vitamin C (for inflammation), and potassium (great for reducing bloating and water retention).

Ginger brings natural anti-inflammatory and anti-nausea magic – perfect for calming IBS flare-ups or sensitive digestion. Add in the creaminess of coconut milk and you’ve got a simple, satisfying soup that tastes like comfort but works like medicine. It’s quick to make, gentle to digest, and ridiculously tasty.

What’s not to love?

Sweet Potato Soup
Servings2 people
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. In a large pan simmer the sweet potato, carrot, ginger, turmeric in the stock until soft.
  2. Blend until smooth.
  3. Add the coconut milk and stir off the heat.
  4. Serve and add the parsley and black pepper.

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]]> IBS Gut Power Soup https://www.youribsfreedom.com/recipe/gut-healing-green-soup/ Wed, 24 Jan 2024 11:35:44 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6247 I love the colour of this soup! Green food is the way forward if you want to heal your gut and reduce your IBS symptoms. And green is my favourite colour as you may note from my website :o) This powerful soup will really help you to reduce your IBS symptoms by providing you with […]

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]]> I love the colour of this soup! Green food is the way forward if you want to heal your gut and reduce your IBS symptoms. And green is my favourite colour as you may note from my website :o)

This powerful soup will really help you to reduce your IBS symptoms by providing you with a powerful set of nutrients that perform two main functions. Firstly they will transform Fat Soluble Toxins (poisons that normally just  sit in your fat cells going nowhere) into Water Soluble Toxins! This means that the toxins in your body can be excreted through your urine when you eat foods filled with sulforaphane.

The second major gut health benefit of this soup is the anti-inflammatory properties of the vegetables. This will act like a soothing balm over your inflamed insides, IBS is caused by three things: Gut bacterial imbalance, inflammation, food sensitivities – and this soup will go along way towards calming an inflamed bowel and reducing your bloating.

So, get into green foods for gut health! They really are the way forward and your gut will thank you for it!

 

IBS Gut Power Soup
Servings2 portions
Prep Time5 minutes
Cook Time15 minutes
Passive Time3 minutes
Ingredients
Instructions
  1. Wash and chop eat spinach, broccoli and zucchini (courgette) and add these to a saucepan of water, just enough to cover the veg.
  2. Add the stock and seasoning and bring to a boil.
  3. Cook for 8 - 10 minutes until the veg is soft and tender then blend until you reach the desired consistency. If you have too much water in the pan, then drain a bit off for a thicker soup.
  4. You can add a few pumpkin seeds or sunflower seeds or even some roasted chickpeas for a bit of extra protein in this delicious meal, but I prefer the soup on its own. Knowing how much good it is doing my whole body and enjoying the flavour.

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]]> Pumpkin Soup https://www.youribsfreedom.com/recipe/pumpkin-soup/ Wed, 03 Jan 2024 16:15:44 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6186 I love this heart warming recipe. So easy to make and it really hits the spot, keeping you feeling fuller for longer. I like to keep things simple, and so I don’t use too many ingredients as I like my digestive system to have an easy time of breaking down my foods and extracting the […]

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]]> I love this heart warming recipe. So easy to make and it really hits the spot, keeping you feeling fuller for longer. I like to keep things simple, and so I don’t use too many ingredients as I like my digestive system to have an easy time of breaking down my foods and extracting the nutrients.

For this reason this soup is incredibly powerful in terms of healing the gut, reducing inflammation and keeping things moving at a steady pace. No need for extras with this soup, I just sprinkled on some pumpkin seeds for a bit of a crunch but the soup itself is filling enough and provides plenty of energy.

You can spice it up as much as you want to and be careful of which types of salt you use. I would recommend using ONLY Celtic salt or Himalayan rock salt. From reliable sources. Table salt will only exacerbate IBS symptoms and cause water retention, not to mention high blood pressure and many other health issues. Ditch that and treat yourself to something work while putting in your body.

TIP: I always make too much soup then I can freeze a batch and keep another batch in the fridge for later in the week. This. way you always have a nutritious meal at the ready, when time is short.

Pumpkin Soup
Servings2 portions
Prep Time15 minutes
Cook Time25 minutes
Ingredients
Instructions
  1. Peel and cut the pumpkin in half and scoop out the seeds. Then chop into small pieces, less than 1 inch cubed. Do the same with the carrot and the zucchini. These add a dense nutrient boost and help to thicken the soup.
  2. Bring the veg to a boil in a saucepan, covering them with just enough water, stirring occasionally. Simmer for 10 - 12 minutes until cooked through.
  3. Add in your spice mix. You can pre mix these in a small bowl to get the favour just how you want it. I tend to use ½ teaspoon measures of everything. But you may want a little more spice. You can even add chilli if you wish but I left it out of this recipe.
  4. Stir until all the spices are absorbed. Once cooked, blend the soup. You may want to drain some of the water if there is too much to create a thicker soup.
  5. Serve with a sprinkle of pumpkin seeds and enjoy this hearty meal.

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]]> Celery Soup https://www.youribsfreedom.com/recipe/celery-soup/ https://www.youribsfreedom.com/recipe/celery-soup/#respond Thu, 16 Feb 2023 08:25:24 +0000 https://www.theibscoach.com/?post_type=recipe&p=2839 This is one of the easiest soups to make ever. And bursting with flavour and nutrients, perfect if you are in a hurry but need something filling.

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Celery Soup
This is one of the easiest soups to make ever. And bursting with flavour and nutrients, perfect if you are in a hurry but need something filling.
Servings2 people
Prep Time2 minutes
Cook Time12 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Wash and chop the celery into small chunks, roughly 1 - 2 cm in length.
  2. Add celery to pan of water and bring to boil.
  3. Crumble in the stock cube and simmer for 10 - 12 minutes until the celery is soft.
  4. Take off the heat, add into a mixer and blend until smooth.
  5. Add in the oat cream, stir and serve with fresh herbs.

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]]> https://www.youribsfreedom.com/recipe/celery-soup/feed/ 0 Broccoli Soup https://www.youribsfreedom.com/recipe/broccoli-soup/ https://www.youribsfreedom.com/recipe/broccoli-soup/#respond Mon, 26 Sep 2022 06:49:35 +0000 https://www.theibscoach.com/?post_type=recipe&p=3273 This gorgeous green soup is bursting with energy and flavour and is sure to keep you warm on chilli days. Broccoli has anticancer properties and will help keep colds at bay. Spinach is great for calcium and iron and celery is known to reduce inflammation of the gut. All three veg are high in folate […]

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]]> This gorgeous green soup is bursting with energy and flavour and is sure to keep you warm on chilli days. Broccoli has anticancer properties and will help keep colds at bay. Spinach is great for calcium and iron and celery is known to reduce inflammation of the gut. All three veg are high in folate and will help keep your gut healthy.

The one flavour I miss the most is cheese. Being largely dairy free for the sake of my IBS (when I eat cheese I get constipated), I don’t really get to enjoy cheese as much as I used to. Maybe once a month, if that. However, having healthy bowels is much more important to me than eating gone off, other species, breast milk.

Saying this, I created this super simple IBS free recipe which feels a little naughty with the addition of dairy free cream cheese, which you can buy in most supermarkets. I rarely cheat with over-processed products like this but now and again the inclusion is OK. Providing you are eating a healthy, mainly whole food based diet the rest of the time and looking after your gut.

Cheese and Broccoli soup
Servings2 portions
Prep Time5 minutes
Cook Time12 minutes
Passive Time3 minutes
Ingredients
Instructions
  1. Chop the veg into roughly 1 cm chunks and place in a saucepan. Just cover the veg with water, not too much as this will form the base of the sauce and how much water you use will determine the thickness of it. Bring to the boil and cook until tender, usually around 10 - 12 minutes.
  2. Take off the heat, add in the cream cheese and blend with a hand blender and serve. Or put in a food flask and take to work for lunch. You can freeze any leftovers or use them up to 3 days in the fridge.

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]]> https://www.youribsfreedom.com/recipe/broccoli-soup/feed/ 0 Beetroot Soup https://www.youribsfreedom.com/recipe/beetroot-soup/ https://www.youribsfreedom.com/recipe/beetroot-soup/#respond Thu, 22 Sep 2022 16:16:49 +0000 https://www.theibscoach.com/?post_type=recipe&p=2267 I just love the colour, flavour and earthy texture of this soup. Perfect in any season and great with a dollop of Oatly Cream swirled in it.

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Beetroot Soup
I just love the colour, flavour and earthy texture of this soup. Perfect in any season and great with a dollop of Oatly Cream swirled in it.
Servings2 portions
Ingredients
Instructions
  1. Cook the beetroot with skin on for 30 - 45 minutes. Peel and chop into quarters (skip this if using pre cooked beetroot)
  2. Chop the courgette into small pieces and add to a pan of boiling water. Add the stock cube and cook until stock cube dissolved.
  3. Add the beetroot to the pan and take off the heat.
  4. Blend using a hand blender and serve in a bowl
  5. Spinkle with seeds and finely grated hard cheese (vegan or parmesan), serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/beetroot-soup/feed/ 0 Thai Sweet Potato Soup https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/ https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/#respond Wed, 24 Aug 2022 12:26:30 +0000 https://www.theibscoach.com/?post_type=recipe&p=971 This recipe is bursting with Vitamin A which is great for tired eyes.  It also contains healthy saturated fat which will feed the brain and keep you motivated.  t will also ensure that your muscles, tendons and joints well oiled.  The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve […]

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]]> This recipe is bursting with Vitamin A which is great for tired eyes.  It also contains healthy saturated fat which will feed the brain and keep you motivated.  t will also ensure that your muscles, tendons and joints well oiled.  The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve endings and keeping you energised.
Thai Sweet Potato Soup
This Thai inspired sweet potato soup is really simple, filling and very tasty.  In just 30 minutes you will have an appetiser for 4 people, or a main for 2 people. It contains a great mixture of hot spices which you can add to taste so you can make it as hot as you like.
Servings2 people
Prep Time10 minutes
Cook Time18 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Peel and dice the sweet potatoes into small cubes about 1 cm square.
  2. Take a large tablespoon of the cream at the top of the tin of coconut milk and gently heat it in a large wok.
  3. Chop the red chilli and grate the ginger and add this to the coconut cream. Simmer for 2 - 3 minutes
  4. Add the vegetable stock and the coconut milk (the clear liquid). You can keep the rest of the coconut cream for later use. It makes great deserts and ice-creams when mixed with Cacao powder (recipes will follow).
  5. Add in the diced sweet potatoes and simmer for 15 minutes
  6. Once the potatoes are cooked through, blend the mixture thoroughly until smooth.
  7. Serve with fresh coriander and crushed black pepper to taste
Recipe Notes

Soups are so easy to make and one of my go to foods when I cant be bothered to go shopping or make any thing fancy. This recipe is a favourite in our house. So filling!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/feed/ 0 Spinach and Kale soup https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/ https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/#respond Thu, 28 Jul 2022 16:28:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=4567 This soup is really light and can be great all year round. Also full of amazing properties that can help turn fat soluble toxins into water soluble toxins which can then be animated form the body this really is a max nutrient boost and flavourful soup! Spinach and Kale soup CourseSoups CuisineDairy & Gluten Free, […]

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]]> This soup is really light and can be great all year round. Also full of amazing properties that can help turn fat soluble toxins into water soluble toxins which can then be animated form the body this really is a max nutrient boost and flavourful soup!
Spinach and Kale soup
Servings2 portions
Prep Time3 minutes
Cook Time7 minutes
Passive Time1 minute
Ingredients
Instructions
  1. Bring a small pan of water to the boil and add in the stock cube. Stir until dissolved. You only want enough water to cover the veg.
  2. Chop the courgette and kale into small pieces add tot he pan and bring to the boil. Cook until the veg is soft. Then add the spinach at the last minute to retain its nutrients. Stir for 1 minute max.
  3. Blend together with a hand blender (or whatever gadget you have) season and enjoy. I served mine with oatcakes but id didn't really need them to be honest. You could add in some oat cream at the end for a creamier consistency if you prefer.

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]]> https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/feed/ 0 Tomato Soup https://www.youribsfreedom.com/recipe/tomato-soup/ https://www.youribsfreedom.com/recipe/tomato-soup/#respond Mon, 24 Jan 2022 12:25:58 +0000 https://www.theibscoach.com/?post_type=recipe&p=1743 This tomato soup is just the thing for a cold day, its so tasty and full of flavour. This is even better served with Rosemary Nairns flatbreads and butter or Gluten free toasted bread

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Tomato Soup
This tomato soup is just the thing for a cold day, its so tasty and full of flavour. This is even better served with Rosemary Nairns flatbreads and butter or Gluten free toasted bread
Servings2 people
Prep Time2 minutes
Cook Time15 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. slice the tomatoes, pepper and peel the courgette then dice into chunks.
  2. add to saucepan with stock and cook on medium heat for 15-20 minutes.
  3. once veg is cooked and soft, blend in a blender.
  4. pour and serve!
  5. I added some gluten free toast and butter for that proper comforting feeling but in truth this recipe doesn't really need it.
Recipe Notes

Soups are so easy to make and one of my favourite lazy foods to make. They fill me up and make me feel all warm and cosy with minimal effort.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/tomato-soup/feed/ 0 Curried Parsnip Soup https://www.youribsfreedom.com/recipe/parsnip-soup/ https://www.youribsfreedom.com/recipe/parsnip-soup/#respond Thu, 23 Dec 2021 11:44:58 +0000 https://www.theibscoach.com/?post_type=recipe&p=3953 You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.

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Curried Parsnip Soup
You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.
Servings2 portions
Ingredients
Instructions
  1. Mix the dry spices in a bowl and keep to one side, these get added in later. TIP: If you know any of these particular spices don't agree with you, swap out for other herbs and spices until you find something that suits your tummy.
  2. Peel the veg and place in a saucepan to cook with enough water to cover them.
  3. Once boiling add in the mixed spices, the garlic and the salt. Cook down until the veggies are soft, stirring occasionally.
  4. Once the veg are cooked take off the heat, add in the lime juice REMOVE the cardamon pods and blend until smooth.
  5. Serve with the hard cheese and parsley and enjoy your onion free, IBS friendly, tasty soup!

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