7-Day Soup Cleanse: How It Works

Embarking on a 7-day soup cleanse can feel empowering, offering a structured and nourishing way to gently reset your digestive system. Below, you’ll find everything you need to understand how this targeted soup cleansing plan operates: from preparation, daily guidelines, and shopping lists to gut-science–backed benefits. Ready to sip, nurture, and restore? Let’s dive into the details.

1. Understanding the Purpose of a 7-Day Soup Cleanse

A 7-Day Soup Cleanse focuses on replacing solid meals with nutrient-dense broths and light, blended soups for seven consecutive days. The goals are to:

• Rest the Gut: By minimizing solid food intake, your digestive tract can redirect energy from breaking down heavy foods to healing and repair.

• Boost Hydration & Nutrients: Soups provide an easy-to-absorb source of electrolytes, vitamins, minerals, and amino acids—essentials for gut barrier integrity.

• Resetting Eating Patterns: Simplifying meals into broths encourages mindful eating, reduces cravings, and can help identify food sensitivities once you reintroduce solid foods.

Many participants report reduced bloating, improved energy, and clearer skin by the seventh day. However, everyone’s experience varies. Always consult a healthcare professional before beginning any extended cleanse.

2. Gut-Science Backing: Why Broth Matters

Broth isn’t just warm and comforting—it offers specific gut-healing compounds. Research indicates that bone broth contains amino acids such as glutamine, glycine, and proline, which help repair the intestinal wall and support gut barrier function. For example:

• Glutamine: Nourishes enterocytes (intestinal cells), reduces gut permeability, and may protect against “leaky gut.”

• Glycine: Acts as an anti-inflammatory agent, calming digestive discomfort and supporting immune regulation.

• Minerals (Calcium, Magnesium, Potassium): Maintain electrolyte balance for smooth muscle contractions and optimal hydration.

Vegetable-based broths also contribute fiber-like compounds (especially when blended), antioxidants, and phytonutrients, which together nurture beneficial gut microbiota during soup cleansing.

3. Planning & Preparation

A successful 7-Day Soup Cleanse begins with solid planning. Follow these steps:

1. Set Clear IntentionsReflect on why you’re choosing a 7-Day Soup Cleanse. Is it to reduce bloating? Gain clarity on food sensitivities? Reset your energy? Having clear motivations helps you stay committed to your goals.

   
   

2. Gather Equipment

   • Large Stockpots or slow cooker(s)

   • High-Speed Blender (for blended soups)

   • Fine Mesh Sieve (for clarifying broths)

   • Mason Jars/Containers (for storing pre-made soups)

   
   

3. Create Your Shopping ListBelow is a sample list for a balanced clean with broths and blended soups. Adjust quantities according to your household size and daily appetite.

   • Bone Broth Ingredients:

     • 4–5 lbs chicken or beef bones (organic, pasture-raised if possible)

     • 2 onions, quartered

     • 4 carrots, roughly chopped

     • 4 celery stalks, roughly chopped

     • 1–2 tbsp apple cider vinegar (helps draw minerals from bones)

     • Fresh parsley, thyme, bay leaves, peppercorns

   • Vegetable Broth & Blended Soup Ingredients:

     • 8–10 carrots

     • 6 celery stalks

     • 4 zucchini or summer squash

     • 2 cups chopped kale or spinach

     • 2 sweet potatoes, peeled and cubed

     • 1 garlic bulb and 1 thumb-sized ginger root (for added gut support)

     • Sea salt, black pepper, turmeric, cumin (optional)

   • Herbal Additions:

     • Dried fennel seeds or chamomile flowers (gentle digestive supports)

     • Fresh parsley or cilantro (for light detoxification)

   
   

4. Batch-Cook Before Day 1

   • Bone Broth Prep: Roast bones at 400°F for 30 minutes, then transfer them to a stockpot with vegetables, water, and vinegar; simmer for 12–24 hours. Strain, cool, and refrigerate or freeze in 2–3 cup portions.

   • Vegetable Broth Base: Combine chopped vegetables with water, simmer for 1–2 hours, strain, and use the clear liquid as a base for bubbling soup cleanses. For blended soups, reserve some of the cooked vegetables to puree later.

   
   

5. Schedule & Journal

   • Print or sketch a 7-day calendar, noting breakfast, lunch, mid-afternoon snack (if needed), dinner, and evening herbal teas.

   • Plan light activity (e.g., walking, gentle yoga) each day.

   • Keep a journal to record energy levels, mood, hydration, bowel movements, and any digestive sensations.

4. Daily Guidelines: What to Sip & When

Below is a sample framework to follow each day. Adjust portion sizes based on individual hunger cues.

Morning (7–9 AM)

• Warm Lemon Water (8–12 oz): Kickstart digestion and hydrate.

• First Soup Serving (Bone or Veg Broth): Aim for 1–2 cups. Sip mindfully, focusing on warmth and flavor.

Mid-Morning (10–11 AM)

• Herbal Tea (e.g., chamomile or peppermint): Soothe any early-morning digestive twinges.

• Optional Light Broth: If hunger pangs arise, sip another 1 cup of broth.

Midday (12–2 PM)

• Blended Vegetable Soup: 1–2 cups of pureed carrot–celery–kale or zucchini–potato–turmeric soup.

• Hydration Reminder: Drink 8–12 oz of plain or lightly infused water.

Afternoon (3–4 PM)

• Bone Broth Shot: A concentrated ½–1 cup of bone broth may offer an amino-acid boost and help stave off cravings.

• Herbal Infusion: Ginger–fennel tea for digestion and gentle warmth.

Evening (6–7 PM)

• Hearty Broth or Blended Soup: Combine cooked vegetables with bone broth; add spices like cumin or turmeric. Savor slowly.

• Gentle Movement: Take a 10-minute walk after eating soup to support digestion and motility.

Before Bed (8–9 PM)

• Calming Tea: Chamomile or chamomile–lavender blend to support relaxation and gut repair overnight.

• Reflect & Rest: Journal about your day—note any shifts in digestion, energy, or mood.

5. Key Tips for Success

1. Listen to Your Body: A 7-Day Soup Cleanse Isn’t One-Size-Fits-All. If dizziness, extreme fatigue, or prolonged weakness arise, consider adding a small portion of cooked vegetables (e.g., steamed zucchini) or pausing the cleanse. Always prioritize well-being over strict adherence.

2. Maintain Electrolyte Balance: Long-term liquid diets can sometimes lead to low sodium or potassium levels. Ensure broths contain at least a pinch of high-quality sea salt, and consider adding a squeeze of lemon or a pinch of sea salt to your water if you feel lightheaded.

3. Stay Moving, But Gently: High-intensity workouts can overstress an already-resting digestive system. Opt for gentle walks, stretching, Pilates, or restorative yoga.

4. Transition Off the Cleanse GraduallyOn Day 8, begin with steamed vegetables and small portions of easily digested foods (e.g., avocado, scrambled eggs). Reintroduce grains and proteins slowly over the following days to avoid overwhelming your gut.

6. Common Questions & Troubleshooting

• “Can I do a 7-Day Soup Cleanse if I work full-time?”Yes—prepping all soup servings in advance and storing them in individual jars makes breakfast, lunch, and dinner grab-and-go. Keep a thermos of broth at your desk for a mid-afternoon snack.

• “Is a juice cleanse better than a soup cleanse?”Juices typically lack fiber and protein. A soup cleanse—especially one made with bone broth—offers collagen, amino acids, and minimal fiber, which may be more supportive of gut repair while still providing sustenance.

• “What if I don’t like bone broth taste?”Flavor your broth with fresh herbs (such as rosemary, thyme, and parsley), a dash of turmeric, or a splash of apple cider vinegar. Alternatively, use purely vegetable-based broths and ensure you’re still getting amino-acid support through short-term supplementation (e.g., L-glutamine powder dissolved in water).

7. Beyond Day 7: Maintaining Gut Gains

Once you complete your 7-Day Soup Cleanse, consider adopting some of these long-term habits to maintain a balanced digestive system:

• Regularly Sip Broth: Aim for two to three broth “mini-sessions” per week to reinforce gut barrier health.

• Hydration First: Continue drinking at least 64–80 ounces of water daily, listening for thirst cues.

• Add Fermented Foods: Introduce small servings of sauerkraut, kimchi, or kefir to seed your gut with beneficial probiotics.

• Mindful Chewing: Always chew foods thoroughly—proper mechanical digestion optimizes nutrient absorption.

• Seasonal Soup Rotation: Maintain a rotating schedule of simple soups—such as miso soup in spring and pumpkin–carrot soup in autumn—to support year-round nutrient variety.