Which Soup Helps in Constipation? A Guide to Digestive Relief

December 4, 2025 •

4 min read

According to research published by JAMA Network, a vegetable-rich soup can be part of a diet recommended for relieving constipation. The right ingredients in a warm, hydrating bowl can be a comforting and effective solution to get your digestive system back on track.

Quick Summary

This guide details the types of soup and key ingredients that help alleviate constipation by boosting fiber and hydration. Learn which vegetables, legumes, and broths promote healthy digestion and gut motility for natural relief. Discover how to prepare and incorporate these beneficial soups into your diet.

Key Points

Increase Fiber Intake: Soups with vegetables like lentils, beans, carrots, and leafy greens are rich in both soluble and insoluble fiber, which add bulk and soften stool.
Stay Hydrated: The high fluid content of soup is vital for preventing the colon from absorbing too much water from waste, keeping stools soft and easy to pass.
Incorporate Probiotics: Swirling probiotic Greek yogurt into a finished soup adds beneficial bacteria that help balance gut flora and improve digestion.
Use Digestive Spices: Spices such as ginger, cumin, and fennel seeds are known to soothe the digestive tract and stimulate bowel movements.
Opt for Warming Broths: Warm broths, especially bone broth, contain gelatin and amino acids that soothe and heal the gut lining, which can be beneficial for those with sensitive digestive systems.
Add Psyllium Husk: For a powerful fiber boost, a small amount of psyllium husk can be added to soup, but this must be accompanied by adequate fluid intake to work effectively.
Avoid Potential Irritants: Rich, creamy soups or excessively spicy ingredients may irritate some digestive systems. Focusing on clear, broth-based options is often best.

A significant percentage of the population experiences constipation at some point, and for many, dietary changes are a safe and effective first-line approach. Soups offer a unique advantage by combining essential fluids with fiber-rich ingredients in an easily digestible form. The key to creating a soup that helps with constipation is to maximize fiber and fluid content while minimizing potentially irritating ingredients.

The Power of Fiber-Rich Ingredients

Fiber is crucial for healthy bowel function. Insoluble fiber adds bulk to stool, while soluble fiber softens it by absorbing water, making it easier to pass. Soups packed with the right vegetables and legumes deliver a potent dose of both types of fiber.

Vegetables that Aid Digestion

Several vegetables are particularly effective in fighting constipation due to their high fiber and water content. Incorporating them into your soup can make a significant difference.

Carrots: High in fiber, especially when unpeeled, carrots support digestion.
Leeks: A prebiotic powerhouse, leeks provide inulin fiber that feeds beneficial gut bacteria.
Fennel: This vegetable, with its licorice-like flavor, contains fiber and compounds that can help relax digestive muscles.
Leafy Greens: Spinach and kale are high in both fiber and water, making them excellent additions to any soup for constipation relief.
Broccoli and Cauliflower: These cruciferous vegetables are full of fiber. Just be sure to cook them until tender, as raw forms can be harder to digest for some people.

Legumes and Grains for Bulk

Beans, lentils, and certain grains can supercharge the fiber content of your soup, providing the bulk needed to move waste through the digestive system.

Lentils: A half-cup of cooked lentils offers more than 8 grams of fiber, and they are excellent in soups and stews.
Beans: Black beans, chickpeas, and cannellini beans are loaded with both soluble and insoluble fiber.
Barley and Brown Rice: Adding these whole grains to a broth-based soup increases fiber while boosting nutrition.

The Crucial Role of Hydration

Dehydration is a major cause of constipation because the colon will absorb water from your stool to maintain the body’s fluid levels, making it hard and dry. A warm soup is an excellent way to increase your fluid intake in a comforting, flavorful way, preventing the hardening of stool. Herbal teas like peppermint and hot broth are also recommended for their ability to stimulate bowel movements.

Boosting Digestion with Probiotics and Spices

For those seeking an extra boost, incorporating ingredients with probiotic or digestive-aiding properties can help balance gut flora and promote motility. Probiotic yogurt, for instance, can be swirled into a finished soup for a creamy texture and gut-friendly cultures. Spices like ginger, fennel seeds, and cumin are known to relax intestinal muscles and support digestion.

Comparison of Soup Types for Constipation Relief


Soup Type	Key Ingredients	Primary Benefit	Who is it best for?
Lentil & Bean Soup	Lentils, black beans, carrots, celery	High in fiber (soluble & insoluble) and magnesium for motility.	Individuals needing a significant fiber boost.
Vegetable Broth Soup	Leeks, fennel, cauliflower, spinach	Excellent hydration and prebiotic fiber to nourish gut flora.	People with sensitive digestion or needing a lighter option.
Bone Broth	Bone broth base (beef, chicken), glycine, electrolytes	Soothes gut lining, provides hydration, and supports digestion with gelatin.	Those with IBS or inflammation, who may benefit from gut-soothing properties.
Pumpkin & Butternut Squash Soup	Pumpkin, winter squash, ginger	High in fiber and water, and often includes warming, anti-inflammatory spices.	Anyone looking for a gentle, easy-to-digest, nutrient-dense soup.

Considerations and Precautions

While soup is generally beneficial, a few precautions are in order. Avoid creamy or highly spiced soups if they aggravate your digestive system. For some, high-FODMAP vegetables like onions and garlic can be problematic in large quantities, so it may be best to use them in moderation. If increasing fiber, do so gradually to avoid bloating and gas. A fiber supplement like psyllium husk can also be added to soup for a powerful effect, but must be paired with plenty of water.

Conclusion: A Natural Path to Comfort

Choosing the right soup can be a delicious and comforting way to combat constipation. By prioritizing fiber-rich vegetables and legumes, ensuring adequate hydration through broth, and adding probiotic ingredients or digestive spices, you can create a meal that effectively promotes regular, healthy bowel movements. Listen to your body and adjust ingredients as needed to find the perfect recipe for your digestive comfort.

Sample Constipation-Fighting Soup Recipe

Hearty Lentil & Kale Soup

Sauté diced onion, carrots, and celery in a pot until soft.
Add minced garlic, cumin, and turmeric and cook for one minute.
Stir in red lentils, vegetable or bone broth, and diced tomatoes.
Bring to a boil, then reduce and simmer until lentils are tender.
Stir in chopped kale until wilted and season with salt and pepper.
Serve warm for maximum digestive benefits.

For more information on digestive health, consider resources like the National Institutes of Health.

Frequently Asked Questions

The best soups for constipation are typically broth-based and rich in fiber from vegetables and legumes. Lentil soup, vegetable broth soup, and pumpkin soup are excellent choices because they combine high fluid content with a good amount of both soluble and insoluble fiber.

Yes, bone broth can help with constipation. It contains gelatin and amino acids like glycine and proline that can help soothe and coat the gut lining. Sipping on bone broth also helps with hydration, which is essential for healthy bowel movements.

Effective vegetables to include are carrots, leeks, fennel, and leafy greens like kale and spinach. These are rich in fiber and water. Softer, well-cooked vegetables like cauliflower are also beneficial. Cooking softens the fibers, making them easier to digest.

Certain spices can aid digestion. Ginger, fennel seeds, and cumin are known for their ability to relax intestinal muscles and stimulate the digestive system, promoting better motility.

When you are dehydrated, your body pulls water from your stool, making it dry and hard to pass. The high fluid content of soup helps keep the digestive tract well-lubricated, preventing this from happening and ensuring softer, easier bowel movements.

Yes, you can add probiotics to your soup. Swirling a spoonful of probiotic Greek yogurt into your bowl just before serving is an easy way to add beneficial live cultures that support a healthy gut microbiome.

If you are prone to digestive issues, it is best to avoid overly creamy or spicy soups. High-fat ingredients can slow digestion, and excessive spices can irritate the gut. Some people may also need to limit onions and garlic if they are sensitive to high-FODMAP foods.