Healthy Eating

The Only Immune-Supporting Soup You Need This Season

P.S. this recipe will satisfy all of your colder weather comfort food cravings.

By: Rebecca Jacobs

Cool weather has us reaching for all things comforting and cozy. Between warming lattes, grounding root veggies, and pumpkin-everything, there’s no shortage of nourishing fall foods to fill our plate. Best of all, these seasonal picks come with some serious immune-boosting properties! So of course, we had to whip up something delicious. And what could be better than a fall-inspired immune-supporting soup? Filled with superfood ingredients and all things nutritious, you’ll want to savor every spoonful of this FitOn fall favorite.

RELATED: 8 Nourishing Ways to Use Root Vegetables to Bring Comfort This Season 

Immune-Supporting Ingredients 

First, let’s take a look at the ingredients that make this the ultimate nourishing immune-supporting soup. 

Bone Broth 

Did you know a considerable portion of your immune system is contained within your gastrointestinal tract? Yep, a whopping 70% of your immune system is housed within your gut. So, when it comes to building our natural defenses, it’s safe to say gut health is important!

That’s why we added bone broth to our immune-supporting soup. We know, we know — you’ve probably heard all about the gut-supporting benefits of bone broth. But this trendy ingredient isn’t just a wellness fad, science and research support the buzz! Bone broth is rich in the amino acid glutamine, which studies have shown plays an important role in supporting our intestinal barrier. And now that we know a large part of our immune system actually resides in the gut, there’s never been a better time to add some gut-supporting foods to our diet. 

Clearly, our ancestors were on to something — there’s a reason why Grammy’s homemade soup always made us feel better! It may be thanks to the addition of nutrient-rich broth.


Garlic has long been known for its immune-supporting properties, hence why you’ll find lots of it in this immune-supporting soup. Research has shown that garlic may help support the immune system through stimulating important immune cells. 

In fact, one study found participants who ate 2.56 grams of aged garlic extract per day had a 60% reduction in duration of cold symptoms versus those who didn’t eat any garlic.

In addition to enjoying garlic in this delicious immune-supporting soup, here are some other yummy ways to enjoy garlic this season. 

  • Make homemade garlic bread using roasted garlic, gluten-free bread, and ghee (yum!) 
  • Add minced garlic to homemade tomato sauce. 
  • Try adding garlic to homemade salad dressings for an added flavor and nutrient boost.


Let’s be honest, turmeric is the holy grail of spices. It’s been shown to reduce inflammation, ease digestion, speed exercise recovery, and help our body function at its best. So, it should come as no surprise to learn this superfood is full of immune-supporting benefits! 

Thanks to curcumin, the active ingredient in turmeric, this superstar spice has powerful anti-inflammatory, antioxidant, and medicinal properties. 

And a little fun fact for you: black pepper (or rather, piperine, black pepper’s active compound) increases the bioavailability of curcumin by up to 2000%. Excuse me, what!? Yes, you read that correctly! Curcumin is poorly absorbed by the bloodstream, meaning it needs a little assistance in order for your body to absorb all of turmeric’s powerful immune-supporting benefits. As you can see, we strategically added a little black pepper to the mix when creating our immune-supporting soup recipe below! So, if you’re going to modify any ingredients, try not to skimp on this spice 🙂

Immune-Supporting Ingredient Add-Ins

Want to supercharge your immune system even further? Here are additional immune-supporting ingredients that can be incorporated into this nourishing bone broth soup, or any recipe of your choice! 

Ginger: Like turmeric, this spice is an anti-inflammatory super-herb that also adds a delicious fall flavor to any soup you add it to. 

Cinnamon: Cinnamon does more than add a hint of sweetness to your dish! Sprinkle it on any recipe for a powerful antioxidant and anti-inflammatory boost. 

Kale: Rich in Vitamins A, C, and K, plus powerful phytonutrients, kale is an immune-supporting veggie worth incorporating.  

Anti-inflammatory Immune-Supporting Bone Broth Pumpkin Soup 

Ready to make a batch of this nourishing soup to not only help show your immune system some love but also satisfy all those comfort food cravings? Not only is this soup easy to make, but it’s also: 

  • Dairy-free 
  • Gluten-free 
  • Soy-free 


  • 3 cloves of garlic, chopped 
  • 1 small yellow onion, chopped
  • 4 cups chicken, turkey, or beef bone broth 
  • ½ cup pure pumpkin puree
  • ½ tsp ground turmeric 
  • 1 cup full-fat unsweetened coconut milk 
  • Sea salt & cracked black pepper to taste 
  • Coconut oil for cooking


Step #1: Add the coconut oil to a large stockpot over low/medium heat and add the chopped garlic and onion. Saute for about 3 minutes. 

Step #2: Add the broth, pumpkin, and turmeric, and bring to a boil. Reduce to a simmer and cook for 15 minutes. 

Step #3: Remove from heat and add the coconut milk, salt, and pepper. Using an immersion blender, blend until creamy. Alternatively, you can also add the soup to a high-speed blender and blend until creamy. 

Step #4: Pour into a serving bowl and enjoy! 

Here’s to a Healthy Season 

With the colder season upon us, it’s more important than ever to build our natural defenses with immune-supporting foods. But, in addition to a nourishing, nutrient-dense diet, there are plenty of other things you can do to help protect your immunity this season — and not only now, but all year long! 

Try these comforting drinks that are perfect for “sick season”. Challenge yourself to do a 5-minute daily meditation to help reduce stress. Exercise regularly, and, get enough sleep