{"id":44510,"date":"2026-01-06T11:00:01","date_gmt":"2026-01-06T11:00:01","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44510"},"modified":"2026-01-06T11:00:05","modified_gmt":"2026-01-06T11:00:05","slug":"healthy-soups","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/healthy-soups\/","title":{"rendered":"Soup Season, Upgraded: Fiber- and Protein-Rich Soups That Keep You Full for Hours"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"5a4b44\" data-has-transparency=\"false\" style=\"--dominant-color: #5a4b44;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-soups.jpg\" alt=\"healthy soups\" class=\"wp-image-44514 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-soup-season-conundrum\">The Soup Season Conundrum<\/h2>\n\n\n<p>Let\u2019s be honest: soup is cute, but sometimes it\u2019s just not enough. You slurp through a warm bowl of something brothy, feel content for about 20 minutes, and then&#8230;you&#8217;re back in <a href=\"https:\/\/www.humnutrition.com\/blog\/mindful-eating\/\" target=\"_self\" rel=\"\">the pantry<\/a>.<\/p>\n\n\n<p>Here\u2019s the fix \u2014 soups with <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>, <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, and actual digestive support. These upgraded bowls are still cozy, but they also keep you full, help your gut do its thing, and sneak in some skin-supporting nutrients while they\u2019re at it.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-why-protein-and-fiber-are-soup-mvps\">Why Protein and Fiber Are Soup MVPs<\/h3>\n\n\n<p>Adding protein and fiber to your soup isn\u2019t just about \u201chealthifying\u201d your comfort meal. It\u2019s about giving your body what it actually needs to feel satisfied and energized.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-protein-do-i-need-daily\/\" target=\"_blank\" rel=\"noreferrer noopener\">Protein<\/a> helps build and repair tissues, supports your metabolism, and keeps cravings in check.<br><\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-fiber-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fiber<\/a> slows <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> (in a good way), stabilizes blood sugar, and helps you feel full longer.<\/li>\n<\/ul>\n\n\n<p>Together, they balance out the carb-heavy base most soups start with, so you don\u2019t crash an hour later or end up stress-snacking on the couch.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-soup-recipes-that-do-the-most\">Soup Recipes That Do the Most<\/h2>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lentil-curry-soup-protein-packed-vegan-friendly\"><a href=\"https:\/\/www.loveandlemons.com\/curry-lentil-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lentil Curry Soup<\/strong><\/a><strong> (Protein-Packed + Vegan-Friendly)<\/strong><\/h3>\n\n\n<p>Lentils are loaded with plant protein and fiber. Add in anti-inflammatory curry spices, and you\u2019ve got a bowl that supports digestion, immunity, and energy, all in one.<\/p>\n\n\n<p>Bonus tip: Top with a swirl of coconut yogurt and a spoonful of hemp hearts for extra creaminess and crunch.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-chicken-wild-rice-soup-balanced-comfort-classic\"><a href=\"https:\/\/feelgoodfoodie.net\/recipe\/chicken-wild-rice-soup\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Chicken + Wild Rice Soup<\/strong><\/a><strong> (Balanced Comfort Classic)<\/strong><\/h3>\n\n\n<p>Wild rice brings an earthy texture along with slow-digesting carbs. Chicken adds lean protein. Carrots, celery, and onion bring in the antioxidants. It\u2019s the soup version of a weighted blanket, and just as comforting.<\/p>\n\n\n<p>Pro tip: Toss in frozen kale or spinach toward the end of cooking to sneak in extra micronutrients.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-white-bean-kale-soup-gut-glow-hero\"><a href=\"https:\/\/rainbowplantlife.com\/creamy-white-bean-soup-with-kale-and-gremolata\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>White Bean + Kale Soup<\/strong><\/a><strong> (Gut + Glow Hero)<\/strong><\/h3>\n\n\n<p>White beans bring fiber, protein, and a creamy texture without needing <a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a>. Kale adds vitamins A and K, and garlic brings antimicrobial power for immunity.<\/p>\n\n\n<p>Try this: Add fennel seed while it simmers for a little digestive support and a subtle licorice note.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-add-this-to-your-soup-lineup-flatter-me\">Add This to Your Soup Lineup: Flatter Me<\/h2>\n\n\n<p>Even a well-balanced soup can sometimes leave you bloated, especially if you\u2019re adding beans, dairy, or fiber-rich ingredients your gut isn\u2019t used to. That\u2019s where <a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_self\" rel=\"\">Flatter Me<\/a> steps in.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-it-does\">What It Does:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Debloats in 30 minutes<\/li>\n\n\n\n<li>Helps break down fiber, fat, protein, and carbs<br>Supports nutrient absorption and smoother digestion<br><\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-key-ingredients\">Key Ingredients:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18 Full-Spectrum Digestive Enzymes to help break down complex meals<\/li>\n\n\n\n<li>Ginger + Peppermint Leaf for digestive comfort<br>Fennel Seed to support nutrient absorption<br><\/li>\n<\/ul>\n\n\n<p>Just take one capsule with your meal. That\u2019s it.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-clinically-proven\">Clinically Proven:<\/h3>\n\n\n<p>Flatter Me is backed by a placebo-controlled clinical study showing up to 2 inches of reduced <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a> in just one use and visible results in 30 minutes.**<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-soup-season-qs-answered\">Soup Season Q\u2019s, Answered<\/h2>\n\n\n<p>Q: Can I take <a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_self\" rel=\"\">Flatter Me<\/a> with soup?<br>A: Yes! Just pop one capsule with your soup meal and let it work its magic in the background. If your soup is rich in beans, dairy, or fiber, your gut will thank you.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9eb7ccd0-7ec8-11f0-9a79-07ea27649491.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2854 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>Q: Can I add protein powder to my soups too?<br>A: If you\u2019re making a blended soup, absolutely. Unflavored or savory <a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" target=\"_self\" rel=\"\">protein powders<\/a> (like bone broth-based ones) can sneak in extra protein. Just avoid sweetened flavors, no one wants vanilla chicken.<\/p>\n\n\n<p>Q: Is Flatter Me safe for everyday use?<br>A: Totally. It\u2019s designed to support daily digestion and can be especially helpful with high-fiber or heavier meals.<\/p>\n\n\n<p>**Based on a HUM-sponsored placebo-controlled, crossover clinical study of 19 participants who took identical test meals, once with Flatter Me and once with a placebo. Martin-Biggers J. Nutr. Diet. Suppl. 2024.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The Soup Season Conundrum Let\u2019s be honest: soup is cute, but sometimes it\u2019s just not enough. You slurp through a warm bowl of something brothy, feel content for about 20 minutes, and then&#8230;you&#8217;re back in the pantry. Here\u2019s the fix \u2014 soups with fiber, protein, and actual digestive support. These upgraded bowls are still cozy, [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":44513,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823,820],"tags":[252,863,164,212],"coauthors":[22969],"class_list":["post-44510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","category-recipes","tag-clean-eating","tag-healthy-habits","tag-self-care","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Soups to Keep Your Nourished All Winter Long | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"These upgraded bowls keep you full, help your gut do its thing, and sneak in some skin-supporting nutrients while they\u2019re at it.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/healthy-soups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Soup Season, Upgraded: Fiber- and Protein-Rich Soups That Keep You Full for Hours\" \/>\n<meta property=\"og:description\" content=\"These upgraded bowls keep you full, help your gut do its thing, and sneak in some skin-supporting nutrients while they\u2019re at it.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/healthy-soups\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" 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