Healthy soups to keep you nourished all winter long

soup season conundrum

Let’s be honest: The soup is lovely, but sometimes it just isn’t enough. You drink a bowl of warm broth, feel satisfied for about 20 minutes, and then…you go back to the pantry.

The solution – soups packed with fiber, protein and real digestive support. These upgraded bowls are still cozy, but they also keep you full, help your gut function, and sneak in some skin-supporting nutrients while they’re at it.

Why protein and fiber are the MVPs in soups

Adding protein and fiber to soup isn’t just about “healthy” your comfort meal. This is about giving your body what it really needs to feel satisfied and energized.

• Protein helps build and repair tissue, supports metabolism, and controls appetite.
• Fiber slows digestion (in a good way), stabilizes blood sugar, and helps you feel fuller longer.

Together they balance out the high-carb base that most soups start with so you don’t crash an hour later or end up on the couch eating stress snacks.

The most effective soup recipes

Lentil Curry Soup (Protein rich + Vegan)

Lentils are rich in vegetable protein and fiber. Add anti-inflammatory curry spices and you’ve got a bowl that supports digestion, immunity, and energy.

Bonus tip: Top with a swirl of coconut yogurt and a spoonful of hemp hearts for extra creaminess and crunch.

Chicken + wild rice soup (Balanced Comfort Classic)

Wild rice brings earthy texture and slow-digesting carbohydrates. Chicken adds lean protein. Carrots, celery and onions contain antioxidants. This is the soup version of a weighted blanket and is just as comfortable.

Pro Tip: Add frozen kale or spinach towards the end of cooking to soak up extra micronutrients.

White Bean + Kale Soup (Gut + Glowing Heroes)

White beans bring fiber, protein, and creamy texture without the need for dairy. Kale adds vitamins A and K, and garlic has immune-boosting antibacterial abilities.

Try this: Add fennel seeds while cooking for a little digestive support and a subtle licorice flavor.

Add this to your soup lineup: Flatter Me

Even well-balanced soups can sometimes leave you feeling bloated, especially if you add beans, dairy, or fiber-rich ingredients that your gut isn’t accustomed to. This is where “Flatter Me” comes in.

What it does:

• Reduce swelling within 30 minutes
• Helps break down fiber, fat, protein and carbohydrates
  Supports nutrient absorption and smoother digestion

Main ingredients:

• 18 full-spectrum digestive enzymes help break down complex meals
• Ginger + mint leaves promote digestive comfort
  Fennel seeds support nutrient absorption

Just take one capsule with a meal. That’s it.

Clinically proven:

Flatter Me is backed by a placebo-controlled clinical study that showed it reduced bloating by 2 inches after just one use, with visible results within 30 minutes. **

Soup Season Questions and Answers

Q: Can Flatter Me be taken with soup?
Answer: Yes! Just drop a capsule into the soup and let it work its magic in the background. If your soup is rich in legumes, dairy, or fiber, your gut will thank you.

Q: Can I add protein powder to my soup?
A: If you’re making a soup mix, sure. Flavorless or salty protein powders, such as bone broth protein powder, will leak in extra protein. Just avoid the sweet taste, no one wants vanilla chicken.

Q: Is Flatter Me safe for daily use?
Answer: Absolutely. It’s designed to support daily digestion and is especially helpful with high-fiber or heavier meals.

**Based on a HUM-sponsored placebo-controlled, crossover clinical study in which 19 participants were given identical test meals, one taking Flatter Me and the other taking placebo. Martin-Biggs J. Nutr. diet. Supplement. 2024.