Soups are wonderfully soothing for the gut, and the whole body.

Of course, soups can also be so delicious… like this one 😉

*Note: If you struggle with gas and bloating or other digestive issues, make sure to use pumpkin (like Jap or Kent) in this recipe, rather than butternut squash, as the latter is much higher in FODMAPs, which can make your gut issues worst.

To learn more about FODMAPs, get my FREE Fix-Your-Gut mini-course.





  • 2 garlic cloves (keep whole) or 1 tsp garlic oil

  • 1 large onion, roughly diced

  • 3 tbsp extra-virgin olive oil

  • 1 pumpkin, peeled, seeded and cut into chunks

  • ½ tsp cinnamon

  • ¼ tsp nutmeg

  • 4 cups chicken broth (ideally homemade)

  • 1 can (400ml) coconut milk (full fat) or cream

  • Sea salt and pepper to taste



1- In a large pot, sauté the onion and garlic in the olive oil until aromatic.

2- If you have digestive issues — gas, bloating, reflux — or know that you don’t tolerate onions and garlic, remove those from the pan, keeping the aromatic oil. A good alternative is to use garlic oil (you won’t get digestive upset with the oil!)

3- Add the pumpkin, cinnamon and nutmeg, and sauté for 3 to 5 minutes, stirring the mixture frequently.

3- Add the broth and bring the soup to a boil, then turn the heat down and simmer, partially covered, for about 20 minutes until the pumpkin is tender.

4- Remove the pot from the heat. Blend the mixture with a stand mixer or in the blender.

5- Add the coconut milk. Season with salt and pepper.

6- If serving immediately, return the soup to a burner set on low heat until warm.


Enjoy Your Happy Tummy!

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