This gentle soup supports digestion and hormone balance during perimenopause and menopause, when estrogen shifts can affect gut motility, the estrobolome (a specific subset of the gut microbiome that refers to the bacteria that are involved in estrogen metabolism), and inflammation. It’s especially helpful during stress, travel recovery, or PMS-like “flares”, and works well as a light meal or nourishing broth.
Ingredients
4 cups vegetable broth or filtered water
1–2 teaspoons freshly grated ginger
1 clove garlic, minced
1 cup shiitake mushrooms, sliced
1 cup bok choy, chopped
1 small carrot, thinly sliced
2–3 scallions, sliced
2–4 tablespoons white or chickpea miso
Optional additions include tofu for extra protein or cooked gluten-free soba noodles for a more filling meal.
Instructions
1. Bring the broth to a gentle simmer.
2. Add ginger, garlic, mushrooms, and carrot; simmer 5–7 minutes.
3. Add bok choy and scallions; cook 1–2 minutes until just tender.
4. Remove from heat. Dissolve miso in a ladle of warm broth, then stir back into the pot.
5. Add tofu or noodles if using. Do not boil after adding miso.
Notes
• White or chickpea miso is milder and often better tolerated during hormonal shifts
• Ginger supports digestion and helps reduce inflammation and bloating
• Shiitake mushrooms and bok choy support immune function and estrogen metabolism
• For sensitive digestion, omit garlic and substitute spinach for bok choy
• For joint support, add a small amount of turmeric and finish with a few drops of toasted sesame oil
• Store up to three days refrigerated without miso; add miso fresh when reheating
• Use chickpea miso if soy-sensitive
Enjoy,
Coach Anna