Gut-Healing Bone Broth Soup for Mood & Digestion
When You're Drained and Inflamed, Start Here
When your mood dips and your stomach churns, the last thing you want is a complicated meal. Your energy is already fragile. Your brain feels foggy. And your body may be reacting to even "healthy" foods with bloating, discomfort, or fatigue.
That’s exactly why this soup exists.
It’s warm. It’s grounding. And it’s full of gut-healing nutrients that gently support both digestion and emotional calm. Whether you're navigating leaky gut, low-grade inflammation, post-stress gut flare-ups, or simply feeling disconnected from your body, this is one of those “come back home” meals that helps you feel held.
I first made a version of this on a day I could barely stand in the kitchen. My nervous system was shot. My stomach was unpredictable. But I needed something, anything, to stabilize me. This soup became that steady anchor.
Now I recommend it often for clients healing from gut-brain imbalances: anxiety, adrenal fatigue, SIBO, even post-antibiotic or burnout recovery. You don’t need to be perfect. Just one pot, one ladle, one moment of care.
Snapshot Details
Total Time: 45 minutes
Yield: 4 servings
Why It Matters:
Collagen-rich for gut lining repair
Anti-inflammatory ingredients that soothe your nervous system
Easy on digestion, perfect for sensitive, depleted bodies
Naturally gluten-free, dairy-optional, and low-histamine adaptable
Simple Pantry Ingredients
Here’s what you’ll need for this gut-healing, mood-supporting soup. Adjust based on your sensitivities and what you have on hand.
Base Broth:
4 cups bone broth (chicken or beef)
Use homemade or high-quality store-bought (like Kettle & Fire)
For a vegetarian option, use a clean veggie broth (note: not low-histamine)
A deeply nourishing, easy-to-use bone broth powder made with grass-fed beef. It delivers collagen, amino acids, and gentle protein, perfect for times when simmering broth feels overwhelming. Ideal for low-energy healing days and supportive of gut lining integrity.
Protein (Optional):
1–2 cups shredded cooked chicken
Sub with white beans or tofu if tolerated, or omit for a lighter soup
Use freshly cooked meat if you're histamine-sensitive
Vegetables:
2 carrots, chopped
2 celery stalks, chopped
1 zucchini, diced
1 handful spinach (or swap with kale, chard, or omit if sensitive)
Gut-Soothing Additions:
1-inch piece of fresh ginger, grated
½ teaspoon turmeric powder or 1 tsp grated fresh turmeric
2 garlic cloves, minced (optional if sensitive)
Healthy Fat for Sautéing:
1 tablespoon olive oil or ghee
Support your rhythmic, healing journey with ghee, it brings smooth, nourishing fats that soothe digestion, nurture the gut lining, and help your adrenals feel steadier.
Finishing Flavors:
Sea salt, to taste
Splash of lemon juice or apple cider vinegar (optional, skip if low-histamine)
Fresh parsley or dill for garnish
“Your gut and brain are in constant conversation. When the gut is inflamed, the nervous system can feel anxious, foggy, or flat. Nourishing the gut is one of the most powerful ways to lift mood naturally.”
Step-by-Step Instructions
1. Warm and Prepare
In a large soup pot, heat olive oil or ghee over medium heat. Add chopped carrots, celery, and zucchini. Sauté 5–7 minutes, until slightly softened and fragrant. No rush here, just stir and let it all warm through.
2. Build the Flavor Foundation
Stir in fresh ginger and turmeric. If using garlic, add now. Let the spices bloom in the oil for 1–2 minutes. You should start to feel grounded just from the aroma.
3. Add Your Broth
Pour in your bone broth and bring to a gentle simmer. This is where the healing starts, collagen, amino acids, minerals all begin to release into the pot.
Let the soup simmer uncovered for 15–20 minutes, giving the flavors time to meld.
4. Add Protein & Greens
Add your shredded chicken and spinach. Simmer another 2–3 minutes until the greens are just wilted and the protein is warmed through. Don’t overcook.
5. Finish with Brightness
Turn off the heat. Add a small splash of lemon juice or apple cider vinegar (if tolerated) for brightness. Stir in fresh parsley or dill. Taste and adjust salt as needed.
6. Pause and Breathe
Let the soup cool slightly. Pour into your favorite mug or bowl. Sit down. Sip slowly.
Variations & Swaps for Sensitive Bodies
This recipe is easy to adapt:
Low Histamine: Skip spinach and lemon; use freshly made chicken (not leftovers); avoid slow cooking or long storage.
Vegan Option: Use veggie broth + white beans or lentils (if tolerated) in place of meat.
Extra Gut Love: Stir in ¼ cup cooked white rice or mashed sweet potato for gentle carbs.
Add Collagen: Stir in a scoop of hydrolyzed collagen before serving for extra gut lining support.
Flavor Boost: Add thyme, bay leaf, or rosemary while simmering, then remove before serving.
How to Store It
Fridge: Store cooled soup in a glass container for up to 4–5 days.
Freeze: Pour into silicone molds or glass jars with room at the top. Freeze up to 3 months.
Reheat: Warm on low until steaming. Avoid boiling to preserve nutrients.
Make a double batch and freeze some for your future tired self.
Why It Works
This recipe isn’t just comforting, it’s therapeutic.
Bone broth contains glutamine and glycine, which help repair the intestinal lining and calm the brain. Ginger and turmeric reduce inflammation that drives both bloating and low mood. Gentle proteins stabilize blood sugar, and the warmth of the soup helps the parasympathetic (rest-and-digest) system kick in.
When you nourish the gut, you shift the chemistry of your entire day, your focus, your energy, your emotional steadiness. It’s that powerful.
And the best part? You didn’t need a supplement. You needed soup.
You don’t need to overhaul everything. You just need one moment of care at a time. This soup? It’s a moment.
And if you’re in a season where food feels confusing, symptoms are loud, and your body feels like a mystery, you don’t have to figure it out alone.
Inside the Nervous System Healing Code, we help you uncover the root causes of your fatigue, gut issues, and anxiety. We walk with you through gentle tools, functional medicine testing, and trauma-informed nutrition that helps you finally feel safe in your own body.