Gut-Loving Fiber Bowl: A High-Fiber, Plant-Diverse Soup for Fall & Winter

Zahra Tromsness, MHSc, RD
Nov 17
4 min read

Cozy, high-fiber, gut-loving soup packed with 27 plant foods. Perfect for fall and winter, this fiber-rich, plant-diverse recipe supports digestion and microbiome health.

This Gut-Loving Fiber Bowl is the kind of soup that feels right at home in fall and winter; cozy, nourishing, aromatic, and comforting.

The broth becomes silky and flavorful with herbs, greens, and vegetables, while the aromatics create a beautiful depth of flavor. The legumes make it hearty, fiber-rich, and satisfying, though the soup is just as delicious if you choose to leave them out.

It is definitely a work of love, a recipe that takes time, intention, and layering. I almost always cook large batches, prep and freeze the beans in advance, and then divide the finished soup into smaller containers to freeze. It reheats beautifully, making it the perfect batch-cook staple for a nourishing week ahead.

Each bowl delivers about 13 grams of fiber and contributes 27 different types of plant foods, meaning you are getting both a high amount and a high variety of fiber in a single meal.

Why Fiber Matters for Gut Health

As a registered dietitian specializing in gut health, I talk about fiber with every single client, not just how to increase it, but how to do it in a way that feels realistic, supportive, and gentle on digestion.

Despite its importance, most people are not getting enough. The average Canadian and American consumes only 15 to 18 grams of fiber per day, far below the recommended 25 to 30 grams. This widespread gap is now referred to as the fiber deficiency.

Increasing both the amount and diversity of fiber in your diet supports:

A healthy gut microbiome
Strong digestion and regularity
Balanced blood sugar
Reduced inflammation
Immune system support

What is fiber?

Fiber refers to the parts of plant foods, vegetables, fruits, legumes, whole grains, nuts, seeds, and herbs, that our body cannot fully break down. Instead, our gut microbes ferment these fibers, turning them into compounds that nourish and strengthen the gut.

I encourage my clients to aim for 30 grams of fiber per day, ideally by including fiber-rich foods with every main meal.

Another important marker of microbiome health is fiber diversity, meaning different types of plant foods, not just more of the same ones. The well-known 30 plants per week guideline comes from the American Gut Project, the largest microbiome study to date. It found that people who eat 30 or more plant types weekly have more diverse and resilient gut microbiomes than those who eat fewer than 10.

Some of my clients follow a low-FODMAP diet at different points in their gut health journey, so it is worth mentioning that many high-fiber plants, onions, garlic, lentils, chickpeas, leeks, and broccoli, also contain FODMAPs, which are fermentable carbohydrates. Some of these are prebiotics, meaning they feed beneficial gut bacteria. When these fibers are fermented, they create short-chain fatty acids that support immunity, reduce inflammation, strengthen the gut lining, and stabilize blood sugar.

If someone is following a low-FODMAP diet, it should always be temporary. Work with a gut health dietitian to reintroduce fibers and FODMAP-containing foods safely so the microbiome stays nourished and diverse.

Macros & Fiber Estimate per Serving

Based on typical cooked weights and average nutrient values, one serving of this soup (≈ 2 cups, serves 6) provides:

Protein: ~13 g
Fiber: ~13 g

Plant Diversity Count: Total: 27

This recipe includes 27 unique plant foods, helping you hit your weekly fiber diversity goal:

Vegetables & Herbs (14) Onion, garlic, celery, leek, zucchini, fennel, broccoli, spinach, parsley, cilantro, carrot, potato, green peas, mushrooms
Legumes (4) Red lentils, green lentils, chickpeas, white beans
Seeds (2) Pumpkin seeds, hemp seeds
Spices (5) Allspice, smoked paprika, paprika, turmeric, black pepper
Other Microbiome Boosters (2) Nutritional yeast, olive oil

Total Unique Plant Foods: 27

Gut-Loving Fiber Bowl Recipe

Serves 6

Ingredients:

Legumes

1 cup dry lentils (half green, half red), soaked and pressure cooked
1 cup cooked chickpeas (or 1 can), prepared as above
1 cup cooked white beans (cannellini or navy)

Vegetables and Aromatics

2 tablespoons olive oil
1 large onion, diced
4 garlic cloves, minced
2 celery stalks, chopped
1 medium leek, sliced
1 zucchini, sliced
1 small fennel bulb, chopped
1 head broccoli, chopped (optional include stems)
2 carrots, chopped
1 potato, diced
1 cup frozen green peas
2 cups baby spinach
1/2 cup fresh parsley
1/4 cup fresh cilantro
1/2 cup white button mushrooms
1 tablespoon pumpkin seeds
1 tablespoon hemp seeds

Seasonings

1 teaspoon allspice
1 teaspoon smoked paprika
1 teaspoon paprika
1/2 teaspoon turmeric
Salt and pepper to taste

Liquids and Creaminess

5 cups vegetable broth
1 cup cream or coconut cream
2 to 3 tablespoons nutritional yeast

INSTRUCTIONS

Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add onion, garlic, leek, and celery. Cook 5 to 7 minutes until soft and fragrant.
Add the vegetables: Stir in fennel, zucchini, broccoli, carrots, potato, mushrooms, and green peas. Cook 5 minutes to soften slightly.
Add spices: Stir in allspice, smoked paprika, paprika, turmeric, salt, and pepper.
Add broth and simmer: Pour in vegetable broth. Bring to a boil, then reduce to a simmer for 20 minutes.
Add cooked legumes, greens, herbs, and seeds: Stir in cooked lentils, chickpeas, white beans, baby spinach, parsley, cilantro, pumpkin seeds, hemp seeds, and nutritional yeast. Simmer 5 to 7 more minutes.
Blend (optional): For a creamy, silky texture, blend the entire pot using an immersion blender.
Finish with cream: Stir in cream or coconut cream. Adjust seasoning as needed.

Note: Tips for Preparing Legumes

Soak 12–24 hours with a pinch of salt to reduce FODMAPs.
Rinse 1–2 times to remove fermentable carbs.
Pressure cook and rinse again to maximize digestibility while keeping prebiotic benefits.

Canned chickpeas and lentils are also fine, just rinse very well.

Why Nutritional Yeast is a Gut Booster

Nutritional yeast adds beta-glucans, gentle prebiotic fibers, and microbial diversity exposure. It contributes savory flavor while counting toward your 30-plants-per-week target.