The 6 Best Canned Soups to Reduce Inflammation

Whether you’re feeling down, craving something to warm you up, or simply need a meal to fill you up, soup is always a reliable option. But let’s face it, when you’re hungry and short on time, simmering a pot from scratch isn’t always realistic. This is where the convenience of canned soup comes to the rescue.

But if you’re trying to eat in a way that helps keep inflammation in check, you may wonder if canned soup can fit into a healthy diet. So we asked dietitians to give us their opinion. Here are six canned soups they recommend for an anti-inflammatory diet.

1. Amy’s Organic Lentil Vegetable Soup, Light Sodium

I wonder what soup all the dietitians surveyed had on their list? Amy’s organic lentil vegetable soup, light in sodium. As the name suggests, it actually packs lentils, as well as an assortment of vegetables, including onions, carrots, celery, potatoes, tomatoes, green beans, and spinach.

“With this soup, you get plant protein, fiber, and a variety of plant compounds,” says Vandana Sheth, RDN, CDCES, FAND. Vegetables provide antioxidants that can help protect cells from oxidative stress. They also contain fiber, which feeds the good bacteria in your gut and supports the production of compounds involved in a healthy inflammatory response. And one can of this soup gets you almost a quarter of your fiber goal for the day.

“Lentils contain compounds associated with antioxidant and anti-inflammatory properties. Lentils provide natural phenolic compounds. These are plant compounds associated with antioxidant activity that can help protect cells and tissues from oxidative stress,” adds Yasi Ansari, MS, RDN, CSSD.

Finally, this soup also includes extra virgin olive oil, a source of monounsaturated fat that can fit into an anti-inflammatory diet.

2. Trader Joe’s Organic Tomato and Roasted Red Pepper Soup

If you’re looking for an option that can feed several mouths at once, try Trader Joe’s Organic Tomato and Roasted Red Pepper Soup, as it serves up to four people. This velvety and creamy soup has an anti-inflammatory effect.

“Tomatoes are rich in lycopene, a powerful antioxidant, and cooking tomatoes makes lycopene easier for our bodies to absorb,” says Patricia Bannan, MS, RDN. Lycopene has both antioxidant and anti-inflammatory effects, which may help protect cells from oxidative stress.

“Red peppers add even more colorful plant compounds, so it’s an easy and delicious way to incorporate more antioxidant-rich vegetables into a meal,” she adds.

Finally, adding spices like onion, garlic, black pepper, and cayenne powders not only adds flavor to this soup, but also provides a variety of plant compounds with antioxidant activity.

3. Campbell’s Southwestern Black Bean Soup

If you’re a bean lover, you may already know how good they are for you. They are low in fat, high in fiber and plant protein, and contain a variety of bioactive compounds that may promote a healthy inflammatory response. Campbell’s Southwestern Black Bean Soup is loaded with black beans and also contains tomatoes and green and red peppers.

“Beans are one of my favorite foods for an anti-inflammatory diet because they provide fiber, plant protein, and polyphenols,” says Bannan.

This soup is also made with chicken bone broth, which increases protein content and provides amino acids and minerals that can support gut health and a healthy inflammatory response.

4. Amy’s Organic Hearty Minestrone with Vegetables

If you love classic Italian soup, Amy’s Organic Hearty Minestrone with Vegetables is a great choice. It contains a variety of vegetables including tomatoes, zucchini, leeks, parsnips and spinach.

“The beans in this soup provide fiber and plant protein, while the vegetables, tomatoes, and herbs contribute different antioxidants and plant compounds that provide anti-inflammatory activity in the body,” says Ansari.

This soup also contains barley, a whole grain rich in fiber. Research has linked whole grain consumption to lower levels of certain inflammatory markers.

5. Progresso Mediterranean-Style Lentil Protein Soup

Enjoying a warm bowl of Progresso Mediterranean-Style Lentil Protein Soup is like taking your taste buds on a trip to the Mediterranean.

“It provides a combination of lentils, chickpeas, tomatoes, spinach, roasted red peppers and olive oil. I like it because it provides colorful vegetables, legumes, fiber and plant-based protein,” says Sheth.

This blend of legumes, colorful vegetables, and unsaturated fats makes this soup a good choice for an anti-inflammatory diet.

6. Amy’s Organic Quinoa, Kale, and Red Lentil Soup

Obviously, dietitians love a good lentil soup for relieving inflammation. Amy’s Organic Quinoa, Kale and Red Lentil Soup is a thick, almost stew-like soup made with whole grains, leafy greens and lentils.

“Red lentils may also benefit gut health, with some research suggesting they may help reduce inflammation,” says Ansari. She also points out that the soup contains a touch of jalapeño. “Capsaicin, the compound responsible for the spice found in peppers, has been studied for its potential antioxidant and anti-inflammatory effects and may also have beneficial effects on cardiovascular health,” she adds.

Finally, don’t forget kale, rich in vitamins, minerals and bioactive compounds that studies have associated with antioxidant and anti-inflammatory effects.

Other Strategies to Reduce Inflammation

Canned soups are a great option when you need a nutrient-dense meal quickly, but there are many other things you can do to support a healthy inflammatory response. Here are the best tips from dietitians:

• Build an anti-inflammatory plaque. “Rather than reaching for an anti-inflammatory superfood, make your meals around colorful fruits and vegetables, beans and lentils, whole grains, nuts, seeds, extra virgin olive oil, and other minimally processed plant foods,” says Bannan.
• Sprinkle with spices. Herbs and spices not only add flavor, but also provide a variety of plant compounds, says Sheth. These compounds can help protect against oxidative stress, so sprinkle a variety into your meals.
• Boost Beans and Lentils. “They are rich in fiber, plant proteins, and other compounds that promote gut health and help strengthen the body’s defenses to fight inflammation,” says Ansari.
• Eat more anti-inflammatory omega-3s. Oily fish like salmon, sardines and trout are excellent sources, while walnuts, chia seeds and ground flax seeds provide plant-based omega-3s, says Bannan.
• Make positive life choices. Don’t neglect regular physical activity, stress management, and adequate sleep, all of which play an important role in reducing inflammation, says Sheth.

Our expert opinion

Dietitians share their favorite canned soups you should eat to reduce inflammation. They recommend soups rich in beans, lentils, vegetables (the more, the better!), whole grains, and healthy fats to support a healthy inflammatory response. Beyond soup, they recommend incorporating positive lifestyle habits, like exercising regularly, managing stress, and getting quality sleep to help control inflammation.