Carrot ginger cream soup with ingredients on white wood background

My Healing Whole-Carrot and Ginger Soup

This recipe is for those who struggle to find something to eat during a flare that won't upset your stomach. It is AIP (autoimmune paleo), gluten-free, SCD (specific carbohydrate diet), and vegan, which means it most likely falls into any diet that you follow for your Crohn's or ulcerative colitis.

Another reason I enjoy this soup during my "not-so-good" days is that it contains bone broth, which has been heavily relied on by those with GI issues to soothe their gut and replenish essential nutrients that are lost while experiencing a flare.

A good recipe for during a Crohn's or colitis flare-up

I also love this recipe because it is full of vitamin-rich veggies, but since they are blended, they are easier to digest and shouldn't irritate the lining of the gut, especially during flares. I always find it difficult to eat healthy yet "safely" when experiencing a flare, since most healthy foods contain too much fiber and the safe foods contain too much refined carbs and sugar. 

But, eating smooth vegetable soups such as this make it easy to digest and allows my body to easily absorb key nutrients it has lost due to frequent bathroom trips.

You can also make this soup in advance and freeze it in individual serving sizes so that the next time you aren't feeling well, you simply have to thaw it out and reheat it, making for an easy and healing meal.

Serves 6

Ingredients for my healing whole-carrot and ginger soup

  • 1.5 pounds of carrots, peeled and sliced (roughly 6-7 medium carrots)
  • 1 medium white onion, diced
  • 2 cloves garlic, minced
  • 1 tsp ground ginger or 3 tbsp fresh chopped ginger
  • 1 tbsp olive oil
  • 3 cups chicken bone broth
  • 1 14oz can full fat coconut milk
  • 1/2 tsp sea salt

Directions for my flare-up soup

  1. Heat the olive oil in a large pot on medium heat, and brown the onion and garlic for 3-5 minutes.
  2. Add half of the chopped carrots to the pot and cook for 10 minutes.
  3. Then, add the rest of the carrots, broth, ginger, and sea salt to the pot and bring to a boil.
  4. Simmer 30-40 minutes or until the carrots are fork tender.
  5. Mix in the coconut milk.
  6. Blend the soup using an immersion blender, blender, food processor, or NutriBullet. Serve when hot.

Crohn's and ulcerative colitis recipes

When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!

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Nutrition facts

Per Serving

  • calories: 107
  • carbohydrates: 9.8g
  • cholesterol: 0mg
  • dietary fiber: 2.2g
  • potassium: 262mg
  • protein: 5.6g
  • saturated fat: 3.1g
  • sodium: 257mg
  • sugars: 4.6g
  • total fat: 5.4g

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