Golden Turmeric Lentil Soup

Recipes for Bloating & Regularity

This is the soup you want on a slow Sunday — golden, warming, and forgiving of whatever vegetables are lingering in the fridge. It is also a quiet workhorse for your gut, built on lentils, onions, garlic and a glow of turmeric. Make a big pot; it only gets better.

Prep 15 min · Cook 30 min · Makes 4 servings

Why this feeds your flora

Lentils are a powerhouse of both soluble and insoluble fiber, plus resistant starch — a mix that adds stool bulk, supports regularity, and gives many different bacterial species something to ferment. Onions, garlic and leeks add inulin and fructans, classic prebiotic fibers that feed Bifidobacteria. Turmeric and its polyphenol curcumin, along with the spices here, are plant compounds your gut bacteria help metabolize. If legumes usually leave you gassy, start with a smaller bowl and build up — your microbiome adapts to more fiber over time.

Ingredients

• 1 cup red lentils, rinsed
• 1 onion, diced
• 3 cloves garlic, minced
• 1 leek, sliced (optional)
• 1 carrot, diced
• 1 tbsp olive oil
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 4 cups vegetable broth
• 1 cup chopped spinach or kale
• Juice of 1/2 lemon
• Salt and pepper to taste

How to make it

1. Warm the olive oil in a pot and soften the onion, leek and carrot for 5 minutes.
2. Add the garlic and spices and stir for a minute until fragrant.
3. Add the lentils and broth, bring to a boil, then simmer 20–25 minutes until the lentils are soft.
4. Stir in the greens and cook 2 minutes more until wilted.
5. Finish with lemon juice, salt and pepper; blend part of it for a creamier texture if you like.

The takeaway

Legume fiber, prebiotic alliums, and polyphenol-rich spices make this soup a friendly, everyday way to support fiber intake and regularity. Ease in gradually if you are new to lots of lentils.

Recipes foster a healthy environment for your gut flora — they support your microbiome, they don't treat conditions. The most direct way to know which fibers and strains your gut is missing is to sequence it. Flore turns your gut data into a personalized probiotic and prebiotic formula, so your kitchen and your formula pull in the same direction.

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