Howe to Health

Since the early 90’s, juicing has taken over as the trendiest way to detoxify the body and improve overall health. However, I’m challenging the front runner with a new and improved alternate detox method: souping. If you’re in need of a healthy reset, consider a souping cleanse to get back to feeling your best.

‘Souping’ is a detox method that swaps one or two meals a day for a high protein, nutrient dense soup. The idea is that swapping your normal meals for healthy soups gives your digestive organs a rest while nourishing the body with a variety of easily absorbed micronutrients. I typically do a souping cleanse for 7 to 10 days every few months, or as needed if I’m experiencing any of the signs I need a detox, listed below.

It’s best paired with regular exercise, drinking plenty of water, getting enough sleep and ensuring the remainder of your meals consist of anti-inflammatory foods. A week of souping can promote a healthy gut microbiome, improve mental clarity, support weight management, regulate mood swings and leave you feeling revitalized!

Why soup?

Soups are easy-to-make, nutrient dense and cost-efficient. When done right, soups can be a complete meal that pack protein, complex carbohydrates, fats, micronutrients and fiber into one delicious dish.

A warm, hearty soup full of cooked vegetables and protein is easy on our digestive organs, requiring less energy and strain on the system. Our body is a well-connected machine. When we support our digestive organs, our gut health improves. The health of our gut microbiome directly impacts our mood, emotions and mental clarity.

Slowly heating vegetables can also increase the amount of antioxidants available. For example, the process of cooking carrots breaks down the cell walls, allowing it to release more beta carotene. This is an essential vitamin for a strong immune system, preventing eye disease and promoting healthy skin.

Souping vs Juicing

I live in Southern California where fresh fruit juices and smoothies are a diet staple. It’s part of why I moved here. Celery juice is a great accompaniment to a balanced breakfast for an extra punch of antioxidants. A thick, protein-packed smoothie is the perfect snack to bring to the beach. Carrot juice is my favorite pre-workout fuel thanks to the quick-release sugars. I use juices and smoothies as healthy additives to my diet, not entire meal replacements.

I am not a fan of juice cleanses. Fruit juice is simply sugar water. Through the process of juicing, the fiber content is completely removed. When fruit juice is used as a meal replacement, it causes a steep blood sugar spike that results in a subsequent crash. A juice cleanse that entirely consists of consuming fruit juices can deregulate insulin production, cause mood swings and lead to malnutrition.

Souping is a part of an integrative approach to wellness as it supports our physical, mental and social well-being. Even if you are BYOS (bringing your own soup), it allows you to comfortably share meals with friends and family. Nobody wants to be that person at the dinner table sipping a pineapple kale concoction with a rumbling stomach. Detoxing doesn’t have to involve restricting, constant hunger and low energy. From an integrative health coach’s perspective, souping trumps juicing as a satiating and nourishing detox method.

Signs your body needs a detox

• Sugar cravings
• Constipation or irregular bowel movements
• Fatigue
• Anxiety
• Skin blemishes or rashes
• Mood swings
• Gas and bloating

Basics of a good soup

Here are the six components to a nutrient dense, detoxing soup.

1. Bone or miso broth
2. Two different organic vegetables (carrots, onion, peas, celery, sprouts)
3. Protein (chicken, turkey, ground beef, shrimp, tofu, egg)
4. Fiber (beans, quinoa, lentils)
5. Complex carbohydrate (potato, brown rice, corn, rice noodles)
6. Flavor and micronutrient booster (ginger, garlic, fresh herbs)

Pro tip: Sauté your veggies and spices in the stock pot with a high oleic cooking oil, like avocado or macadamia, to enhance the flavors before adding the broth, protein, fiber and carbohydrates.

If cooking isn’t your thing, head to the grocery store and look for a vegetable packed soup with a high quality protein source. Here are a few things to consider when buying pre-made soups:

1. Sodium content: Canned soups can contain over half of your daily recommended sodium intake. Look for less than 400 milligrams of sodium per serving.
2. Protein: If you’re having soup as the entire meal, make sure there are at least 20 grams of protein per serving. Tip: Add pre-made shredded chicken or nutritional yeast to boost the protein content!
3. Organic and BPA Free: Canned soups run the risk of containing BPA. Opt for organic soups that say BPA free and Non-GMO to avoid endocrine disrupting chemicals and pesticides. Here are a few brands I like: Amy’s, Imagine and Pacific Foods.

Making your own soup at home is best, but it is possible to find healthy options at your local grocery stores and restaurants.

I’ll be sharing my favorite soup recipes soon. Subscribe to get notified about new posts!