Hey, friend, you ever wake up feeling like your gut’s on strike? Like, nothing’s budging no matter what you do? I get it—constipation sucks. I’ve been there after a weekend of junk food or when stress hits hard. But here’s the good news: soups can be your secret weapon.
They’re hydrating, packed with fiber, and super easy on the tummy. Today, I’m sharing my top 7 soups for constipation relief. These are simple, gut-friendly recipes I’ve tried myself. They use everyday ingredients to get things moving naturally. Ready to feel lighter? Let’s chat about each one.
1. Poop Soup (Mushrooms Broccoli & Lentils Soup)
(Yeah, That’s the Name—Don’t Judge)
Okay, first off, who names a soup “Poop Soup”? Some clever folks online did, and honestly, it lives up to the hype. I stumbled on this when I was desperate for relief. Mushrooms and broccoli team up with lentils for a fiber bomb that gently pushes everything along. Ever wondered why veggies like these work wonders? They add bulk and moisture to your stool without the bloat.
This soup’s my go-to when I feel backed up from travel. I made it once after a long flight, and boom—relief by morning. It’s savory, not weird-tasting, and keeps you full.
Why This Soup Rocks for Constipation
Mushrooms bring prebiotic fiber that feeds good gut bacteria. Broccoli’s loaded with insoluble fiber to speed things up. Lentils? They’re champs at softening stools. Hydration from the broth is key too—it helps everything slide easier. IMO, this beats laxatives hands down. Studies show high-fiber soups like this can ease chronic constipation by adding 10-15 grams of fiber per bowl.
Plus, it’s low-cal but nutrient-dense. Garlic and onions add anti-inflammatory perks to calm your gut. If you’re dealing with occasional backups, this soup promotes regular bowel movements without harsh side effects.
What You’ll Need
- 1 onion, diced
- 1 tablespoon cold-pressed coconut oil (or olive oil if that’s what you have)
- 200 grams portobello or crimini mushrooms, sliced thin
- 1 head broccoli, chopped into florets with stem diced
- 1/2 cup green lentils (soak ’em overnight and drain—du Puy if you can find ’em, but regular works)
- 1 clove garlic, minced
- Salt and pepper to taste
- Enough water to cover everything (about 4-6 cups)
How to Whip It Up
- Heat the oil in a pot over medium. Toss in the onion and sauté until it’s soft—about 5 minutes.
- Add the garlic and stir for 3 more minutes. Don’t burn it!
- Throw in the mushrooms and cook on low until they’re tender.
- Add lentils, broccoli, and water. Bring to a simmer.
- Cook until broccoli and lentils are soft—around 20-30 minutes.
- Season with salt and pepper. Eat hot!
My Tips and Twists
I like blending half for a creamier texture—easier on the gut if you’re sensitive. Add a squeeze of lemon for zing and extra vitamin C, which aids digestion. If you’re vegan, it’s already perfect. For meat lovers, shred some chicken in. FYI, eat this near a bathroom the first time 🙂 It works fast! Pair it with a walk to boost results. I’ve tweaked it with carrots for sweetness—keeps it gut-friendly without overload.
This recipe makes 4 servings. Each packs about 12 grams of fiber. Why does fiber matter? It absorbs water, making stools bulkier and easier to pass. Insoluble fiber from broccoli scrubs your intestines clean. Soluble from lentils forms a gel to soften things. Combine that with hydration, and you’re golden. I once ate this daily for a week—my energy skyrocketed, no more bloating. Compare it to store-bought fiber drinks: this tastes way better and uses whole foods.
Ever tried prunes for relief? This soup’s similar but savory. If constipation hits from meds or diet, soups like this restore balance. Talk to your doc if it’s chronic, but for everyday fixes, this is ace.
2. Detox Lentil Soup
Ah, detox soup—sounds fancy, but it’s just a cozy lentil mix with spices. I whipped this up during a cleanse, and surprise, it cleared my system like clockwork. Ginger and turmeric fight inflammation, while lentils deliver that fiber punch. You know how stress messes with your bowels? This calms it all down.
I love how it tastes like comfort food but acts like medicine. Made it for a friend with IBS—she raved about the relief.
Why This Soup Rocks for Constipation
Lentils provide soluble fiber that binds water and softens stools. Ginger aids digestion by speeding motility. Turmeric reduces gut swelling, easing passage. Carrots and celery add insoluble fiber for bulk. Research links these ingredients to better bowel regularity—up to 15 grams fiber per serving.
It’s anti-inflammatory, perfect if constipation comes with cramps. Lemon juice at the end boosts vitamin C for immune support. Hydrating broth keeps you from dehydration, a common constipation culprit.
What You’ll Need
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 3 carrots, chopped
- 3 celery stalks, chopped
- 5 garlic cloves, minced
- 1 inch fresh ginger, minced
- 1.5 teaspoons ground turmeric
- 1.5 teaspoons dried thyme
- 6 cups water
- 1 cup dry green or brown lentils
- 2 teaspoons sea salt
- 1/2 teaspoon black pepper
- 1/2 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
- Optional: 1/2 cup coconut milk for creaminess
How to Whip It Up
- Heat oil in a pot. Add onion, carrots, celery—stir till soft, 5 minutes.
- Toss in garlic, ginger, turmeric, thyme. Stir 1 minute.
- Pour in water, lentils, 1 teaspoon salt, pepper. Boil, then simmer covered 30 minutes till lentils tender.
- Add remaining salt, cilantro, lemon. Stir till cilantro wilts.
- Taste and adjust. Stir in coconut milk if using.
My Tips and Twists
Go easy on spices if your gut’s touchy—start half. I add spinach for extra greens. Freeze portions for quick relief days. It’s vegan, but top with yogurt for probiotics. Ever feel sluggish? This energizes while fixing constipation.
Each bowl has 14 grams fiber. Soluble fiber from lentils helps regulate blood sugar too—bonus for overall health. Compared to plain broth, this adds protein to keep you satisfied. I’ve swapped lentils for split peas—same great effect.
Why hydration matters: Dehydrated stools harden. This soup’s 6 cups water plus veggies’ moisture softens them. Pair with 8 glasses daily water. If you’re new to fiber, start small to avoid gas.
3. Curried Lentil Stew
Curry in a soup? Yes, please! This one’s warming and exotic. I discovered it when experimenting with spices for gut health. Red lentils break down easy, making it gentle. Onion and carrots add sweetness and fiber.
Cooked it for dinner once—next day, smooth sailing. It’s like a hug for your intestines.
Why This Soup Rocks for Constipation
Red lentils offer both fiber types: soluble for softening, insoluble for movement. Curry powder stimulates digestion. Veggies provide bulk and vitamins. About 10 grams fiber per serving—proven to relieve constipation.
Garlic fights bad bacteria, balancing your microbiome. Broth hydrates. Great for chronic issues, as it nourishes without heaviness.
What You’ll Need
- 2 tablespoons vegetable oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1 teaspoon salt
- 2 cups dried red lentils
- 6 cups water or broth
- Pepper to taste
- Optional: lemon juice
How to Whip It Up
- Heat oil in pot. Add onion, carrots, celery—sauté 5 minutes.
- Add garlic, curry, salt. Stir 1 minute.
- Add lentils and water. Boil, then simmer 30 minutes till soft.
- Season with pepper and lemon if using.
My Tips and Twists
Use low-sodium broth for control. Blend for creaminess. Add spinach or kale for more fiber. It’s quick—30 minutes! If curry’s too bold, cut it half.
Hits 12 grams fiber. Lentils are cheap, protein-packed. Better than pills: natural and tasty. I’ve added apples for sweetness—extra pectin helps.
Rhetorical question: Tired of bland remedies? This spices things up safely.
4. Bean & Barley Soup
Barley and beans? Old-school but effective. I tried this after reading about fiber-rich grains. It’s hearty, fills you up, and gets your gut going.
Made a batch on a rainy day—felt lighter by evening. Fennel adds a unique twist.
Why This Soup Rocks for Constipation
Barley has beta-glucan, a soluble fiber that eases passage. Beans double the fiber hit. Spinach adds iron and more bulk. 12 grams fiber per serving, with studies showing it improves bowel frequency.
Tomatoes bring lycopene for gut health. Low-sodium keeps it heart-friendly. Hydration from broth prevents hard stools.
What You’ll Need
- 4 teaspoons olive oil
- 1 large onion, chopped
- 1 medium fennel bulb, chopped
- 5 garlic cloves, minced
- 1 teaspoon dried basil
- 1 can (15 oz) white beans, rinsed
- 1 can (14 oz) fire-roasted tomatoes
- 6 cups vegetable broth
- 3/4 cup quick-cooking barley
- 5 oz baby spinach
- 1/4 cup Parmesan cheese
- 1/4 teaspoon pepper
How to Whip It Up
- Heat oil. Add onion, fennel, garlic, basil—cook 6-8 minutes till brown.
- Mash half the beans. Add all beans, tomatoes, broth, barley.
- Boil, then simmer 15 minutes till barley tender.
- Stir in spinach till wilted. Add cheese and pepper.
My Tips and Twists
Skip cheese for vegan. Use regular barley—cook longer. Add carrots for color. Freezes well.
Nutrition: 333 calories, 13g protein, 55g carbs, 12g fiber. Way better than processed foods. I’ve subbed kale for spinach—same benefits.
Ever skip veggies? This packs ’em in sneakily.
5. Split Pea Soup with Carrots
Classic split pea—my grandma’s fave. I updated it for constipation focus. Peas dissolve into creamy goodness, no blender needed.
Whipped it up when feeling sluggish—worked like charm.
Why This Soup Rocks for Constipation
Split peas burst with soluble fiber, forming gel for easy passage. Carrots add insoluble fiber. 14 grams total—research backs it for relief.
Onion and celery boost flavor and nutrients. Simple, soothing for irritated guts.
What You’ll Need
- 1 cup split peas
- 4 cups broth
- 2 carrots, chopped
- 1 onion, chopped
- 2 celery stalks, chopped
How to Whip It Up
- Simmer all in pot 45 minutes till thick.
My Tips and Twists
Add ham if you like protein. Blend if chunky bothers you. Season with herbs.
14g fiber per serving. Cheap and filling. Better than fast food—nourishes deeply.
6. Roasted Butternut Squash Soup with White Beans
Squash soup screams fall, but it’s year-round for me. Roasting brings sweetness, beans add fiber.
Tried it post-holidays—cleared the fog.
Why This Soup Rocks for Constipation
Butternut’s high in fiber and water. White beans provide protein and bulk. 10g fiber—helps regularity.
Creamy without dairy. Antioxidants reduce inflammation.
What You’ll Need
- 1 butternut squash, cubed
- 4 cups broth
- 1 can white beans
How to Whip It Up
- Roast squash 30 minutes at 400°F.
- Blend with broth till smooth.
- Stir in beans.
My Tips and Twists
Add nutmeg for warmth. Puree beans too for thickness.
10g fiber. Tasty alternative to heavy meals.
7. White Bean & Spinach Soup
Simple and quick. I love how spinach wilts in—easy greens.
Made for lunch—afternoon relief.
Why This Soup Rocks for Constipation
White beans mix fibers for complete relief. Spinach softens stools. Hydrating broth helps.
Both soluble/insoluble—balanced approach.
What You’ll Need
- 1 can white beans, rinsed
- 4 cups broth
- 2 cups spinach
How to Whip It Up
- Simmer beans in broth.
- Add spinach till soft.
My Tips and Twists
Garlic for flavor. Puree if needed.
High fiber, low effort. :/
There you have it—my 7 best soups for constipation relief. Each one’s easy, gut-friendly, and proven in my kitchen. Pick one, try it out. Your tummy will thank you. Got a favorite? Share in comments. Stay regular, friend!
8. Cabbage & White Bean “Everything Moves” Soup
I know what you’re thinking—cabbage? Really? Yes. Really. It’s cheap, it’s humble, and when you cook it down low and slow it turns sweet and silky and it is ridiculously good at getting your gut unstuck.
I made this the first time because I had half a cabbage dying in the fridge. Ate it for three days straight. By day two I was basically living on the porcelain throne (in a good way). Zero regrets.
Why it actually helps
Cabbage is packed with insoluble fiber that acts like a gentle broom through your intestines. White beans bring the soluble fiber to soften everything. Carrots and onions add natural sweetness and extra bulk. One big bowl can easily give you 12–14 g of fiber.
You’ll need
- 1–2 Tbsp olive oil
- 1 big onion, chopped
- 2–3 carrots, sliced into rounds
- 3 garlic cloves, smashed
- ½ head green cabbage, chopped into bite-size pieces (don’t stress about perfection)
- 1 can (15 oz) white beans (cannellini or navy), rinsed
- 5–6 cups veggie or chicken broth
- 1 tsp dried oregano or Italian seasoning
- Salt + black pepper
- Optional: pinch of red pepper flakes if you like a tiny kick
- Optional finish: squeeze of lemon or a little parsley
How I throw it together
Heat oil, cook onion and carrots 5–7 min till they soften. Add garlic, stir 30 seconds. Dump in the cabbage—it’ll look like way too much but it shrinks fast. Stir a minute. Add beans, broth, oregano, salt, pepper. Bring to a boil, then drop to low simmer. Cover and let it go 25–35 minutes until the cabbage is super tender. Taste, adjust salt, maybe hit it with lemon at the end.
Pro move: if you want it thicker, mash some of the beans against the side of the pot. Freezes great. Tastes even better the next day.
9. Sweet Potato & Red Lentil Comfort Soup
This one feels like a hug in a bowl. Sweet potato makes it naturally sweet, red lentils melt into creamy goodness, and it somehow feels rich without being heavy.
I started making this when I was sick of savory-only soups. It’s still super effective but doesn’t taste “diet-y” at all. Ate a big bowl one night, woke up the next morning like “oh… things are moving.”
Why it clears the pipes
Sweet potatoes give you both kinds of fiber plus a ton of water content. Red lentils dissolve and add that soft, gel-like soluble fiber. Ginger and cumin gently wake up digestion. Easy 13–15 g fiber per serving.
Grab this
- 1 Tbsp olive oil or butter
- 1 onion, diced
- 2 medium sweet potatoes, peeled and cubed (about 3–4 cups)
- 1 cup red lentils, rinsed
- 1-inch piece fresh ginger, grated (or ¾ tsp ground)
- 1 tsp ground cumin
- ½ tsp cinnamon (trust me)
- 5–6 cups veggie broth or water
- Salt + pepper
- Optional: splash of coconut milk or a dollop of yogurt at the end
How to make it
Sauté onion in oil till soft (~5 min). Add sweet potato cubes, ginger, cumin, cinnamon—stir 1–2 min to toast the spices. Dump in lentils and broth. Bring to boil, then simmer 20–25 min until the lentils are completely broken down and the sweet potato is fork-tender. Salt and pepper to taste. Blend half (or all) if you want it super smooth. Finish with a little coconut milk or yogurt if you’re feeling fancy.
This one reheats like a dream. I’ve eaten it for breakfast before—don’t judge, it works.
10. Zucchini, Chickpea & Lemon Soup
Super light, super fast, and stupidly good at moving things along. Zucchini cooks down soft, chickpeas add protein + fiber, and the lemon at the end makes it taste bright instead of boring.
I made this on a hot day when I didn’t want anything heavy. Still did the job without making me feel weighed down.
Why it’s sneaky effective
Zucchini is high-water, low-calorie, and has gentle fiber. Chickpeas bring serious soluble + insoluble fiber combo. Lemon juice helps stimulate digestion and makes the whole thing feel refreshing. Around 12 g fiber per bowl.
Stuff you need
- 1–2 Tbsp olive oil
- 1 onion, chopped
- 3 medium zucchini, chopped (no need to peel)
- 3 garlic cloves, minced
- 1 can (15 oz) chickpeas, rinsed
- 4–5 cups veggie broth
- ½ tsp dried dill or thyme (or fresh if you have it)
- Salt + lots of black pepper
- Juice of 1 big lemon (or 2 small ones)
- Optional: handful of fresh parsley or dill to finish
Quick method
Cook onion in oil till soft. Add zucchini and garlic, cook 5–7 min till zucchini starts to soften. Toss in chickpeas, broth, dried herbs, salt, pepper. Simmer 15–20 min. Use an immersion blender to roughly blend (leave some chunks) or leave it chunky if you prefer. Stir in lemon juice right before serving—it wakes everything up. Throw on some fresh herbs if you’ve got them.
This one is ready in under 30 minutes start to finish. Perfect when you’re lazy but still want results.
