Soup Recipes for Gut Healing: GAPS Diet Fall & Winter Favorites

This hearty one-pot GAPS Oxtail Soup is a fall/winter classic. With melt-in-your-mouth oxtail cooked low and slow with vegetables, it yields a gelatinous, collagen-rich meat stock that supports gut healing, joint health, and immune strength. Ideal for the later Intro stages or Full GAPS, this recipe freezes beautifully and offers comfort on colder days when you need a restorative bowl.

If you re wanting something both gentle and satisfying, this Easy Creamy Chicken & Leek Soup is a beautiful choice. It combines shredded chicken, leeks, carrots, zucchini, and cauliflower blended with homemade chicken meat stock and enriched with ghee. The creamy texture comes from cauliflower instead of heavy dairy, which makes it easier on digestion.

This recipe is suitable from GAPS Introduction Stage 2 or Full GAPS, and with minor modifications (like peeling and deseeding zucchini) you can even adapt it for Stage 1. It s perfect for when you want something that feels luxurious yet soothing, something that fills both the belly and the soul on chilly evenings.

Deep, rich, and soul-warming this soup features beef soup-bones (or other meaty cuts), simmered slowly with veggies like carrots, onion, garlic, and optionally butternut and cauliflower. The long cook time allows connective tissue to soften, collagen to release, and the stock to develop a gelatinous texture.

Perfect for Full GAPS, or adapted for later Intro stages by omitting higher starches. Great for batch cooking and freezer-friendly when you need a healing meal at the ready. 

This blended soup is bright, warming and nourishing. Carrots are gentle on digestion and low in starch, while fresh ginger brings immune and anti-inflammatory support. Made with chicken meat stock and finished with ghee (or dairy-free fat if necessary), it can be tolerated even in early Intro stages of GAPS.

When the cold season settles in, a bowl of this feels like a hug from inside.

A creamy, sweet-savory soup that brings comfort without heaviness. Butternut squash (or pumpkin) is a winter staple, rich in vitamins and antioxidants. This recipe uses homemade chicken meat stock, butter (or swap for ghee if dairy is not fully introduced), and garlic.

Because of the sweetness and starch, this one is introduced in later Intro stages or Full GAPS, as tolerated. But when your gut is ready, it’s a nourishing bowl of winter warmth.