Make your own skinny soup—just the way you like it!

1 CHOOSE A BROTH

Dr. Stork suggests starting with 32 oz. of packaged lowsodium broth to save time. Consider selecting bone broth (like Pacific Foods, available in supermarkets), which contains healing amino acids that have been shown to help support Akk.

2 PICK YOUR VEGGIES

Aim to include 1 cup of prebiotic vegetables, such as leafy greens, asparagus, mushrooms, onions or leeks. Canadian researchers report that subjects who adopted a diet rich in these prebiotics lost 101 percent more belly fat than those who didn’t.

3 STIR IN SPICES

Add up to 2 tsp. of turmeric, cumin, thyme, sage, cayenne or oregano to boost the flavor of your soup. These picks are studyproven to dial back inflammation and eliminate fat-packing bad bacteria to help good bugs flourish.

4 ADD SUPER CARBS

For hearty soup with more hunger-dampening power, add at least 1 cup of prebiotic carbs like beans, lentils, wheat berries, barley or brown rice. Studies show that eating a serving of beans or legumes each day for three weeks increases Akk levels 20-fold.

5 SIMMER AND ENJOY

To make four servings in a stockpot: Sauté base vegetables (like onions, carrots, squash or celery) until soft. Stir in 32 oz. of broth, prebiotic vegetables (except leafy greens) and any spices desired. Add 15 oz. of diced tomatoes for flavor and texture (optional). Let soup simmer for 25 minutes or until vegetables are cooked to desired softness. Incorporate precooked prebiotic carbs and any leafy greens; let simmer for 5 minutes to heat through. Prefer to use a slow cooker? Combine vegetables, stock and spices and cook on low for 8 hours or high for 4 hours. Add precooked prebiotic carbs as well as any leafy greens for the last 15 minutes of cooking. (For even more of a flavor boost, see page 29 for three delicious soup-topping ideas.)