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Gut Healing Carrot Soup

A few years ago, when I experimented with my first elimination diet and really started my gut healing journey, this carrot soup was recommended to me by my Naturopathic Doctor, Dr. Abercrombie. Originally, it was her mothers recipe. I’ve never met her mother, but I imagine her to be an incredible cook and have just as warm of a personality as Dr. Abercrombie.

I drank this soup almost daily for about two months using home made bone broth as the base. At the time, I was on a few gut-healing supplements and following a strict three month long elimination diet, but I really feel this soup played a key role in helping me to get a hold of my digestive distress, and in turn cleared up my skin.

When my stomach is feeling like it’s getting off track again, I turn to this soup. It’s easy to make, freezes well, and with the addition of a few toppings or a small side, can be a satiating meal.

What makes it so healthy for your gut and skin?


Ghee is clarified butter. But it’s dairy, isn’t dairy bad for you?!?! Don’t be afraid of all fat, and don’t be afraid of all dairy. For those who are lactose intolerant, ghee is usually an okay go-to since the milk solids and impurities have already been removed. Ghee is used in Ayurvedic medicine for skin and intestinal healing purposes. It contains a short chain fatty acid called butyric acid, which your intestinal tract thrives on. I could write an essay on the benefits of ghee. Maybe I will someday soon — but for now, let’s talk about the rest of the ingredients in this gut healing soup.


Ginger is a powerful natural anti-inflammatory and has been used for centuries to treat nausea, indigestion, colds, and flus.

Bone Broth

I could also write an essay on the benefits of bone broth, and my eternal love for the gut healing it has provided me the last few years. Maybe I will someday soon, but for now, here’s the gist: natural sources of l-glutamine, gelatin, and collagen, all incredibly healing for the lining of your gut. This is your leaky gut’s BFFAEAEAE. Seriously. I make my own, but when I don’t have the time, I grab a box of the Pacific brand.


Kefir adds an additional creaminess to this soup, as well as a probiotic boost. A good, organic, grass-fed source of sour cream is a great choice as well, providing the same probiotic goodness.


Fermented foods = friendly gut bacteria! Our world has gone probiotic crazy, and for good reason. Sauerkraut is a natural way to get probiotics into your diet. You can make your own. I prefer to purchase it from my friend Jonathon, also known as the “Pickle Dude”, or in my household, my "Pickle Guy”. You can find his products at local LA farmers markets under the name Completely Pickled. You can also catch him, his wife, at the next Phish show.


Carrots are high in vitamin A which your skin eats right up. Vitamin A is a fat-soluble vitamin, so pairing it with a fat, in this instance ghee, will help you to absorb it better.


Onions help fight inflammation and assists in the regulation of blood sugar.

Pumpkin Seeds (pepitas)

Depending which part of my hormonal cycle I am on, I top my soup with either pepitos or sunflower seeds. I incorporate a seed rotation of the two into my diet to aid in hormonal balance (I’ll write about this at a later date). While I like both, cooking pepitos in a pan with a little bit of sea salt is easy and adds the perfect crunch to this soup!

GUT HEALING CARROT SOUP Cook time: 1.5 hours | Serves: 6
  • 2 lbs carrots

  • 1 onion

  • 6 Tbs ghee

  • 1 nub fresh ginger, or 1 Tbs ground ginger

  • 8 cups bone broth - chicken, turkey, or beef (homemade or store bought)

  • 1/2 cup grass-fed kefir or sour cream

  • Optional Toppings:

  • Sauerkraut (homemade or store bought. I prefer Completely Pickled’s)

  • Toasted Pepitas

To Make:

  1. Chop onion. We hand blend everything together later, so don’t worry too much about chopping or mincing.

  2. Peel and slice your ginger. Again, don’t worry about what it looks like since everything gets hand blended together later on. If you don’t have access to fresh ginger, you can use 1 Tbs of ground ginger instead.

  3. Chop the tops off of your carrots. Break them in half. Set aside.

  4. Melt the ghee in your soup pot.

  5. Add onions and ginger. Sauté until onions are translucent — about 5 minutes.

  6. Add bone broth and carrots. Simmer for 1 hour.

  7. When the hour is up, remove from heat. Let cool slightly. Hand blend until smooth.

  8. Add 1/2 cup of kefir. Hand blend some more.

  9. Optional: add pepitas and salt to frying pan. Cook until some of the seeds start popping on the pan (like a pop corn sound), flipping over a few times.

  10. To serve: fill soup bowls. Add a scoop of sauerkraut and a handful of toasted pepitas.

  11. Enjoy!

It’s pretty easy, pretty yummy, and incredibly healing for your gut. Leave a comment and let me know how yours turns out! Or take a picture, post it to social media and use hashtag #wholisticbelly.

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