No time to cook? No problem! These canned soups are lifesavers—and they happen to be great for your gut, too.
Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points
- A can of soup can deliver nutrients, like fiber and protein, to support gut health.
- Dietitians say top choices include bone broth, black bean, lentil and vegetable-barley soups.
- They also recommend choosing soups that are low in sodium, yet rich in potassium and fiber.
Interest in gut health is at an all-time high, and for good reason. Your gut houses trillions of beneficial live bacteria. These tiny but mighty players are involved in nearly every aspect of your health. From the gut-brain axis to the emerging gut-bone connection, research continues to show that a healthy gut supports nearly every aspect of your health.
Fortunately, supporting your gut health doesn’t require hours in the kitchen. A quick, convenient, shelf-stable can of soup can provide key nutrients for better gut health, like fiber and protein, for example. Canned soups can be an easy way to get both of them, especially if pulses are the main ingredient, says Liz Ward, M.S., RDN. “Canned pulse-based soups provide an easy way to include the ½-cup recommended serving of beans, lentils or split peas in your daily diet, offering about 7 to 10 grams of fiber and 6 to 9 grams of protein per serving,” she says.
But it’s not just about the protein and fiber. The right can of soup can provide vitamins, minerals and antioxidants that do your gut—and the rest of your body—good.
Read on as we share the four canned soups dietitians recommend adding to your pantry to keep your gut happy and healthy.
1. Canned Black Bean Soup
Yes, black beans make this soup a hearty, filling meal or snack. But did you know they can also benefit your gut and your metabolic health? Science shows eating cooked black beans (like the kind in canned soup) may bring about favorable changes in gut bacteria that may improve insulin sensitivity and reduce inflammation.
Lauren Manaker, M.S., RDN, LD, CLEC, notes that black beans are a “powerhouse of fiber and resistant starch, both of which are excellent for gut health.” And, she’s not wrong. One cup of canned black bean soup offers up 8 grams of fiber and 6 grams of protein. It also provides magnesium, a mineral that naturally helps ease constipation.
2. Canned Bone Broth
If you were early to jump on the bone broth trend, you were onto something. This protein-rich broth is especially rich in nutrients that help support gut health. For starters, it’s rich in amino acids, such as glutamine and arginine, that help improve the strength of the intestinal barrier, helping it lock out foreign invaders. This nourishing broth also provides nutrients, including calcium, potassium and magnesium, that may help with nutrient absorption and protect the gut from inflammation.
New to bone broth and bone broth-based soups? You can usually find them right in the canned soup aisle, although they may be packaged in shelf-stable aseptic cartons like Tetra Paks.
3. Canned Lentil Soup
With around 6 grams of fiber and protein per cup, canned lentil soup is a fan-favorite of both Ward and Manaker. “Lentils are packed with fiber, especially soluble fiber. They also contain prebiotic resistant starch, which are compounds that promote the growth of beneficial gut microbes, acting as ‘fuel’ for them,” Manaker shares. However, if lentils aren’t your thing, you can also get resistant starch from other pulses, like beans and chickpeas.
Resistant starch isn’t the only reason lentils enjoy superstar status. They are also packed with vitamins, minerals and antioxidants that may help reduce inflammation and improve gut health. If that weren’t reason enough to heat up a can of this satisfying soup, research has shown that lentils may additionally support cardiovascular health and aid in blood sugar management.
4. Canned Vegetable & Barley Soup
Barley is an underrated grain that deserves far more attention, especially when it comes to gut health. Fortunately, canned soup manufacturers are catching on and pairing this hearty whole grain with vegetables, making it easier to nourish your microbiome.
What makes barley stand out? This fiber-rich grain contains beta-glucan, the same type of soluble fiber found in oats. According to Manaker, “Beta-glucan helps support gut health by encouraging the growth of beneficial bacteria.” As a result, it may help favorably modulate the gut microbiome to support immune health. It may also increase the production of beneficial short-chain fatty acids, which nourish the gut lining and may help protect against colon cancer.
One of Ward’s favorite shopping tips when buying this soup: “Look for soups made with hulled barley,” she says. “Unlike pearled barley, which is refined, hulled barley is a whole grain and retains more gut-nourishing nutrients.” When paired with vegetables, this combination provides a wide variety of fibers to help feed beneficial bacteria that are already living in your gut.
Tips to Choose Canned Soups for Gut Health
Given the wide variety of canned soups on supermarket shelves, selecting the best one for your nutritional needs can seem overwhelming. So, we asked Ward and Manaker to share their top tips to help you navigate the canned soup aisle.
- Look for at least 3 grams of fiber per serving. Fiber’s benefits go way beyond gut health, helping to protect against chronic illnesses, such as heart disease, cancer and type 2 diabetes. What’s more, fiber-rich foods usually provide important vitamins, minerals and even antioxidants that help keep your body in tip-top shape.
- Aim for less than 600 milligrams of sodium per serving. “Many canned soups are high in sodium, which can be hard on your body if consumed in excess. Aim for options with less than 500 to 600 mg of sodium per serving,” says Manaker. To quickly identify which ones may be better choices, look for the words “low-sodium” or “reduced sodium” on the label.
- Extra points for potassium. Potassium may be best known for its role in balancing blood pressure, but it also helps keep your gut healthy, says Ward. “Potassium plays a role in maintaining a supportive environment in the gut to allow good bacteria to flourish,” she explains. Yet, most of us don’t get enough of this mineral. A quick bowl of soup can be an easy way to squeeze some into your day.
Our Expert Take
Stocking your pantry with canned soup can be a quick, tasty and convenient way to support your gut health. From plant-based options, like black bean, lentil and vegetable-barley soups, to bone broth, there’s a can to meet just about everyone’s preferences—and to support your gut while you’re at it. When shopping for canned soup, look for low-sodium, potassium-rich options. And don’t forget the fiber! “Canned soups made with pulses, whole grains and/or vegetables contain soluble fiber and polyphenols that feed the beneficial gut bacteria that support gut health and overall well-being,” says Ward. So, next time you’re at the grocery store, grab a few cans. Your gut will thank you.
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