A comforting, anti-inflammatory soup that supports digestion all season long.

When winter weather sets in, your digestive system often feels the shift — heavier foods, holiday stress, richer meals, and colder temperatures can all contribute to bloating, reflux, and discomfort. One simple way to support your gut health is with warm, nourishing foods that are easy to digest and packed with anti-inflammatory ingredients.

This Warm Roasted Carrot & Ginger Soup is a perfect winter staple. Carrots provide gentle fiber, ginger supports digestion and reduces nausea, and roasting brings out a rich, naturally sweet flavor that’s soothing on the stomach.

Why This Recipe Supports Gut Health

🟠 Carrots:
High in soluble fiber (easy on digestion) and packed with beta carotene, which supports immune health.

🟡 Fresh Ginger:
Known for reducing inflammation, easing nausea, and supporting gastric emptying — especially helpful for gastroparesis, IBS, and general digestive discomfort.

🟤 Bone Broth or Vegetable Broth:
Adds nutrients and supports hydration without irritating the stomach.

🧂 Simple Seasoning:
No heavy spices or acids that can trigger reflux.

Ingredients

  • 6 large carrots, peeled and chopped
  • 1 tablespoon olive oil
  • 1 small onion (optional for those who tolerate it — can be replaced with green onion tops for low-FODMAP)
  • 2 cloves garlic (optional; omit for GERD/IBS sensitivity)
  • 1 tablespoon fresh grated ginger
  • 4 cups low-sodium vegetable or bone broth
  • Salt and pepper to taste
  • Optional topping: coconut milk drizzle, parsley, or pumpkin seeds

Directions

  1. Roast the carrots:
    Preheat oven to 400°F. Toss chopped carrots with olive oil, salt, and pepper. Roast for 25–30 minutes until tender.
  2. Sauté aromatics (optional):
    In a pot, sauté onions and garlic (if tolerated) until softened.
  3. Add ginger:
    Add grated ginger and cook for 1 minute until fragrant.
  4. Add broth & roasted carrots:
    Pour broth into the pot and add the roasted carrots. Simmer for 10 minutes.
  5. Blend until smooth:
    Use an immersion blender or transfer to a blender. Blend until creamy.
  6. Season to taste:
    Add a swirl of coconut milk for richness if desired.

Serve warm — your gut will thank you.

Digestive symptoms aren’t just a winter inconvenience. If you’re experiencing ongoing bloating, nausea, heartburn, abdominal pain, or changes in bowel habits, our gastroenterologists can help.

 

📞  Schedule a consultation today with one of our gastroenterologists. Call 888-452-0022 or request an appointment online.