30% off Shatavari and Siberian Ginseng with code: HERBAL30
Live Chat 8am - 8pm
FREE Next Day Delivery on orders over £25
FREE lifetime support

Creamy Prebiotic Soup

You are what you eat! But what about your gut bugs – what do they eat?  

There are 7 billion people on this planet. There are also 5 NONILLION microbes on this planet 1https://www.youtube.com/watch?v=Af5qUxl1ktI – and these guys ‘gotta’ eat! Your gut bugs require a complex mix of fibres to thrive, and this is where prebiotics come in. Prebiotics are non-living, non-digestible plant fibres that feed the good bacteria that live in your gut2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/.

So, probiotics vs prebiotics – what’s the difference? Think of your microbiome as a river. The probiotics are the fish in the river, and the prebiotics feed those fish to keep them alive. Simply put, prebiotics feed probiotics.

Prebiotics exert a remarkable influence on human health, making them effective and simple tools for improving the quality of human life. This can affect you in more ways than you might imagine, including immune function, blood sugar regulation, anti-inflammatory support, and against vascular diseases, cancer, mental disorders, metabolic disturbances, obesity, and digestive issues.

Prebiotic supplements can be effective in increasing the growth of good bacteria and can reach your gut intact as they are highly stable and unaffected by acidity or heat. Chuckling Goat’s own Complete Prebiotic is a quick and easy way to add 18 different types of natural fibre into your diet, in one simple hit. Prebiotics are also naturally present in some foods, including asparagus, green bananas, Jerusalem artichokes, garlic, leeks, onion, barley, rye, wheat, oats, soybean, chicory root, lentils, potatoes, and peas3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/.

This naturally Creamy Prebiotic Soup recipe has been designed specially, to give you your lunchtime dosage prebiotics, in one easy serving – great for feeding the whole family or taking to work or school. Why not fill a flask and take the family for a picnic, feeding your gut while exposing it to the many microbes in nature!

Creamy Prebiotic Soup Recipe


  • 1 brown onion
  • 1 carrot
  • 1 potato
  • 1 leek
  • 4 large spears asparagus (or 6 small spears)
  • 1 chicory
  • 3 tbsp red lentils
  • 2 gloves garlic, crushed/finely chopped
  • Leaves from 1 stick of thyme
  • Mixed herbs
  • Turmeric
  • Black pepper
  • Salt (optional)
  • 2 stock cubes
  • Olive oil


  1. Crush/chop garlic. Wash lentils. Chop and wash vegetables – keep the skin on the veg 😉
  2. Heat a little olive oil in a large pot, and add garlic, black pepper, a sprinkle of mixed herbs and turmeric.
  3. Add onion, carrot, potato, and leek to the pot. Add the lid and sweat for 10 minutes, stirring occasionally.
  4. Remove lid. Further season with another sprinkle of mixed herb and turmeric. Add lentils, asparagus, chicory, thyme, 2 stock cubes, and 1 litre of boiled water.
  5. Cover with lid and leave to simmer for 30 minutes, stirring occasionally.
  6. Turn off heat, remove lid, and blend until a smooth, creamy consistency is achieved.
  7. Serve with Ezekiel bread and enjoy.


Questions? Talk to a Nutritional Therapist on live chat!

More from The Gut Health Express