What You’ll Learn in This Post

• How pumpkin supports hormone and gut health
• Why fiber-rich meals help steady digestion, energy, and mood during menopause
• The benefits of cooking with just better.® prebiotic fiber
• How to make a quick and satisfying pumpkin soup for a cozy, fiber-rich fall meal
  

just better.® Recipe of the Week:
Fiber-Rich Savory Pumpkin Soup

Warm, nourishing, and perfectly timed for fall, our recipe this week was created with gut and hormone health in mind.

As hormones shift during menopause, many women experience changes in their digestion, energy levels, and mood. The gut plays a big part in this balance, and the right foods can help the body feel more supported and in sync.  

The gut microbiome plays an important part in this connection, and what we eat directly influences how our bodies feel and function through hormonal changes. 

Pumpkin is one of those quiet superstars — naturally rich in fiber, magnesium, and zinc. These nutrients help regulate blood sugar levels, support digestion, and nourish the estrobolome, the gut bacteria involved in estrogen metabolism. (Learn more on this topic in our blog post: Menopause and the Microbiome.)

When the seasons shift, comfort and nourishment matter more than ever. Our savory pumpkin soup brings those two ideas together beautifully, simple enough for a weeknight dinner yet satisfying enough to feel like an act of self-care. It’s one more delicious way to live fiber-rich and feel just better.® every day. 

Ingredient Highlights

Pumpkin: High in soluble fiber and loaded with beta-carotene, pumpkin helps support gut health and hormone balance by aiding digestion and supporting estrogen metabolism. Using organic canned pumpkin keeps this recipe simple, while roasting fresh pumpkin adds deeper flavor for those who enjoy cooking from scratch.

Onion and Garlic: Onion and garlic bring richness to this recipe while providing natural prebiotics that feed beneficial gut bacteria. They help keep the microbiome diverse, which helps support digestion and immune function. 

Avocado Oil: Our go-to for cooking, avocado oil offers heart-healthy fats and a high smoke point, making it both stable and nourishing. It supports balanced lipids and provides gentle anti-inflammatory benefits that complement a fiber-rich lifestyle.

Coconut Milk: Chosen for its silky texture and nutrient density, coconut milk brings creaminess and healthy fats that support satiety, hormone balance, and brain function. The medium-chain triglycerides (MCTs) in coconut milk are easily absorbed, providing a steady source of energy and helping this soup feel both comforting and sustaining.

just better.® Prebiotic Fiber: Made from one single ingredient — soluble corn fiber — just better.® prebiotic fiber supports a healthy gut microbiome and balanced digestion. It dissolves completely and adds invisible fiber to any meal (or drink!) without changing the flavor or texture of your favorite foods. 

Each ingredient in this recipe was chosen with intention — to nourish the gut, support hormone balance, and bring warmth to the table. Now, let’s put it all together in a simple, satisfying soup that’s as comforting as it is functional. 

Fiber-Rich Savory Pumpkin Soup 

Yields 4 servings (about 1½ cups per serving)

Ingredients

2 tbsp avocado oil

1 medium yellow onion, chopped

2 cloves garlic, minced

1 tsp sea salt (adjust to taste)

1 tsp ground cumin

½ tsp smoked paprika

¼ tsp ground nutmeg

1 can (15 oz) organic pumpkin puree (or about 2 cups roasted pumpkin)

3 cups low-sodium vegetable broth (plus more to thin if desired)

½ cup canned coconut milk (or unsweetened plant milk of choice)

¼ cup just better.® prebiotic fiber

Freshly ground black pepper to taste

Optional garnish: roasted pumpkin seeds, chopped parsley, or a drizzle of coconut milk

Instructions

In a large pot, heat avocado oil over medium heat. Add the onion and sauté for 4–5 minutes until softened.

Stir in garlic, cumin, smoked paprika, nutmeg, and salt. Cook another 30 seconds until fragrant.

Add pumpkin puree and vegetable broth. Stir well, then bring to a simmer for 10 minutes.

If using roasted pumpkin, use an immersion blender to puree the soup until smooth (or blend in batches carefully).

Stir in coconut milk and just better.® prebiotic fiber until fully dissolved. Warm through without boiling.

Taste and adjust seasonings. 

Serving Suggestions

Serve this soup warm with a sprinkle of roasted pumpkin seeds and fresh herbs for texture and color. It pairs beautifully with a crisp green salad and a slice of toasted whole-grain bread for a simple, balanced meal. For added protein, top with a spoonful of plain Greek yogurt.  

Customization Tips

Prefer a little heat? Add a pinch of cayenne or a swirl of chili oil before serving.
For a lighter texture, increase the vegetable broth slightly. 

Make-Ahead + Storage Tips

This soup keeps well in the refrigerator for up to 4 days and can be frozen for up to 3 months. Allow it to cool completely before storing in airtight containers. Reheat gently on the stove over low heat, stirring occasionally. If it thickens during storage, add a splash of broth or plant milk to restore the desired consistency. 

Cooking with just better.®

Cozy fall days are made for soup that feels good in every way. This pumpkin recipe combines comfort, nutrition, and a touch of seasonal magic into one nourishing bowl. A simple reminder that eating well can also feel like self-care.

💚 Sip, Stir-In, Cook & Bake with just better.®! 

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