Soups
Yacon and Snow Fungus Soup
traditionally associated with clearing heat and supporting bowel regularity
Why people make this soup
Yacon root looks a little like a fat sweet potato, but its taste and composition are quite different. It is naturally sweet, lightly crunchy when raw, and contains a significant amount of fructooligosaccharides — a type of prebiotic fibre that feeds beneficial gut bacteria and may support bowel regularity. In Cantonese food therapy, it is prized for its gentle cooling and moistening qualities and is often recommended for those who experience sluggish digestion or mild constipation.
Paired with snow fungus (which provides a soft, gelatinous texture and its own moistening quality) and figs (traditionally used to support the digestive tract and throat), this soup comes together as a light, nourishing broth with a pleasantly clean sweetness. It is an easy recipe to prepare and mild enough for regular enjoyment.
Who it suits / who should be cautious
- Suits those who experience occasional constipation, a tendency toward heat-related discomfort, or who are looking for a gentle everyday soup for gut health.
- Notably, people with diabetes can also enjoy this soup: yacon’s sweetness comes primarily from fructooligosaccharides, which the body does not absorb and digest the same way as regular sugar.
- Pregnant women can generally have this soup, but as yacon is not a common everyday food, use it in moderate amounts.
- Those who already have a cold constitution and tend toward loose stools should be mindful and not rely on this soup too frequently.
Why these ingredients (the food-therapy logic)
- Yacon (xue lian guo): Rich in vitamins, minerals, and prebiotic fructooligosaccharides. Traditionally associated with supporting intestinal regularity, cholesterol management, and reducing fat absorption. The English name in some markets is Yacon; it is also sometimes called “mountain papaya” though they are unrelated. Note: yacon is a South American plant root — it is entirely distinct from the Himalayan snow lotus flower (tian shan xue lian), despite a similar-sounding name in Chinese.
- Snow fungus (xue er): A gelatinous white wood-ear mushroom. Traditionally considered moistening and nourishing, associated with supporting skin hydration and intestinal lubrication.
- Dried figs (wu hua guo): Traditionally associated with settling the stomach, supporting the throat, and promoting gentle bowel movement.
- Lean pork shin: Provides depth of flavour and a clean protein base without excessive fat.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Yacon root | 1 medium (~300–400 g) | Peel and cut into large chunks |
| Snow fungus (dried) | ~38 g (1 liang) | Soak until fully open; trim the hard base |
| Dried figs | 4 pieces | |
| Lean pork shin | ~300 g | Blanched first to remove impurities |
| Water | Enough to cover (~1.5 L) |
Method
- Peel the yacon root and cut into large chunks. (Yacon oxidises quickly once cut — add it to the pot as soon as possible to minimise browning.)
- Soak the dried snow fungus in cold water until fully expanded, then trim away the tough yellowish base. Tear into smaller pieces if very large.
- Blanch the lean pork shin briefly in boiling water, then drain.
- Place all ingredients in a pot and cover with water.
- Bring to a boil over high heat, then reduce to a gentle simmer.
- Cook for about 2 hours, until the broth is clear and flavourful.
- Serve warm. Both soup and ingredients can be eaten.
Bro Niu’s tips
Yacon is available at Chinese or Asian grocers, or online. When selecting, choose one that feels heavy for its size, has smooth skin, and is free of damage. Once peeled and cut, drop the pieces straight into the pot — this limits oxidation. The English name is Yacon (also sold under its scientific name Smallanthus sonchifolius). If you cannot find lean pork shin, lean pork shoulder or small ocean fish are both good substitutes.
Community questions answered (selected)
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Q (Bobo): My brother (40) has just discovered his cholesterol is high for the first time. His doctor prescribed medication, but I read that for a first-time finding you should try dietary measures first. He also has hepatitis B. What food therapy would you suggest? Bro Niu: Many cholesterol-lowering medications can be hard on the liver, so if your brother already has a liver condition, trying dietary approaches first makes sense. A friend of mine drinks half a cup of fresh green bell pepper juice daily, with a piece of apple blended in for flavour — she found her cholesterol normalised after several weeks of daily use, then maintained with three times a week. You can also prepare a loose-leaf tea using hawthorn berries, lotus leaf, chrysanthemum flowers, and dry-fried cassia seeds — a small pinch of each in a tea bag, steeped until pale, can be helpful for cholesterol support.
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Q (Helen): My younger son hasn’t had a bowel movement in four to five days after taking fish-oil capsules. His stomach feels hard and bloated. My daughter and I are also slightly constipated. Can you suggest a family soup? Bro Niu: Try: night-blooming cereus flower (ba wang hua) 2 liang, snow fungus 2 qian, carrot 1 piece, dried figs 4 pieces, pork belly ~300 g. Use 8 bowls of water and simmer for 2 hours to get 4 bowls. Drink the soup and eat the ingredients. Have this for 2 to 3 days in a row — it is very effective for moistening the intestines.
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Q (reader — Faye): I have a weak digestive system and poor circulation. Whenever I eat raw fruit or cold food I get bloating, lots of gas, and then constipation. What can I take long term? Bro Niu: Your situation calls for warm foods and drinks. Try a simple tea of dried ginger (2 qian), a piece of dried tangerine peel (chen pi), and half a tablespoon of brown sugar — steep together and drink warm. This warms the stomach, helps move stagnant qi, and disperses cold.
Published October 18, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 5 min read.
