A deeply comforting soup made without onion or garlic — using garlic-infused oil and chives for flavour instead. Carrots are naturally low-FODMAP, ginger is a powerful anti-inflammatory and digestive soother, and the coconut milk adds creaminess without the lactose. This is a gut-flare essential.
Heat garlic-infused oil in a large saucepan over medium heat. Add grated ginger, cumin and turmeric and stir for 1 minute until fragrant.
Add carrots and stir to coat in the spiced oil. Cook for 3–4 minutes.
Pour over the vegetable stock. Bring to the boil, then reduce heat and simmer for 20 minutes until carrots are completely tender.
Remove from heat. Add coconut milk. Blend until smooth — use a stick blender or allow to cool slightly before blending in a jug blender.
Taste and adjust seasoning. Serve topped with fresh chives and an extra drizzle of coconut milk if desired.
Why this recipe works
Fresh ginger has been used for centuries across TCM and Ayurvedic medicine for its digestive properties. Modern research supports this — ginger accelerates gastric emptying, reduces nausea, and has significant anti-inflammatory properties through its active compound gingerol. For people with IBS, ginger can help ease cramping and nausea, particularly during a flare. Combined with anti-inflammatory turmeric and the easily digestible carrot, this soup is one of the most soothing things you can eat when your gut needs support.
Michelle works with women managing gut health, chronic illness and immune conditions through 1:1 health coaching.
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