Can Soup Calm Your Stomach? The Science Behind Broth-Based Remedies

November 22, 2025 •

3 min read

Historically, soup has been a go-to comfort food for generations when feeling under the weather, but can soup calm your stomach effectively? The answer is often yes, as the warmth and specific ingredients found in certain broths can aid in rehydration and provide gentle, easily digestible nutrition.

Quick Summary

Certain soups, particularly bland, broth-based varieties, can provide essential fluids and electrolytes lost during illness. Easily digestible ingredients like ginger and certain vegetables help soothe inflammation and settle a turbulent tummy. Avoid high-fat or spicy versions.

Key Points

Hydration and Electrolytes: Broth-based soups are excellent for replenishing fluids and electrolytes lost due to stomach illness.
Gentle Digestion: Simple ingredients like low-fiber vegetables, rice, and potatoes are easy for an upset stomach to process.
Soothing Ingredients: Ginger and turmeric contain anti-inflammatory properties that can help reduce nausea and soothe gut inflammation.
Avoid Irritants: High-fat, creamy, or spicy soups can worsen digestive symptoms and should be avoided.
Bone Broth's Healing Power: Bone broth provides amino acids like glutamine that support gut lining repair and reduce inflammation.
Listen to Your Body: While soup is often helpful, it's important to pay attention to your body's signals and choose bland, comforting options.

The Science of Soups and Settling Your Stomach

When dealing with an upset stomach, the body often struggles with dehydration and needs nutrients that are simple to process. This is where soup, specifically the right kind of soup, proves its worth. The liquid base helps replenish fluids and electrolytes lost through vomiting or diarrhea, while the warmth can offer a comforting sensation and relax the gastrointestinal tract. The ingredients in a stomach-calming soup are strategically chosen for their gentle nature, ensuring they don't overtax an already sensitive digestive system.

Why Broth is a Calming Base

At the heart of many soothing soups is the broth. Bone broth, in particular, has gained popularity for its potent healing properties. It is rich in amino acids like glycine and glutamine, which help repair the lining of the gut and reduce intestinal inflammation. A clear vegetable or chicken broth is also excellent, as it provides a clean, hydrating base without the heavy fats or spices that could cause further irritation. A simple, low-sodium broth is the foundation for almost any remedy soup.

The Power of Gentle Ingredients

Certain foods are known to have a calming effect on digestion. Adding these to a simple broth can create a powerful remedy. Here are some of the most effective additions:

Ginger: Widely known for its anti-nausea properties, ginger can help relieve feelings of sickness and vomiting.
Turmeric: This spice is a potent anti-inflammatory that can help calm an inflamed digestive tract.
Carrots: High in soluble fiber, carrots are gentle on the stomach and can provide nourishment without irritating the gut.
Rice: A staple of the BRAT diet, rice is bland, low-fiber, and easy to digest, making it a perfect addition to a soothing soup.
Miso: As a fermented food, miso provides gut-friendly probiotics and adds a savory depth to broth-based soups.

Choosing the Right Soup for an Upset Stomach

Not all soups are created equal when it comes to soothing a sensitive stomach. It's crucial to differentiate between those that help and those that could potentially make symptoms worse.


Soup Comparison for Upset Stomachs	Feature	Soothing Soups	Irritating Soups
Base	Clear, low-sodium broths (chicken, vegetable, bone)	Creamy, high-fat, dairy-based broths
Ingredients	Mild vegetables (carrots, celery), rice, potatoes	Spicy peppers, high-fiber vegetables (beans, corn), complex meats
Spices	Ginger, turmeric, subtle herbs (parsley)	Cayenne pepper, chili flakes, heavy spices
Fats	Low to moderate (a little olive oil)	High-fat, greasy ingredients

What to Avoid When Your Stomach is Upset

While the right soup can help, consuming the wrong kind can exacerbate your symptoms. Avoid the following types of soups until you feel fully recovered:

Cream-Based Soups: Soups thickened with heavy cream, cheese, or excessive amounts of dairy can be difficult to digest, especially for those who are lactose intolerant or have a sensitive stomach.
Spicy Soups: The heat from ingredients like cayenne or chili flakes can irritate the stomach lining and potentially trigger acid reflux.
High-Fat Soups: Greasy or oily soups can be tough on the digestive system, as they slow down digestion and can cause discomfort.
Soups with Insoluble Fiber: While fiber is generally healthy, insoluble fiber found in tough vegetables, beans, and whole grains can be too rough on an inflamed digestive tract.

A Gentle Recipe: Simple Ginger Carrot Soup

For a quick and easy remedy, try this simple recipe. It’s light, flavorful, and packed with anti-inflammatory benefits.

Ingredients:

2 cups vegetable or bone broth
1 cup chopped carrots
1 inch fresh ginger, grated
1/4 tsp turmeric
Salt to taste

Instructions:

In a small pot, combine the broth, carrots, ginger, and turmeric.
Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until carrots are tender.
For a smoother consistency, use an immersion blender or cool and transfer to a standard blender to puree.
Season with a pinch of salt to taste and serve warm.

Conclusion: Listen to Your Body

So, can soup calm your stomach? When chosen wisely, absolutely. Opting for a warm, broth-based soup with gentle ingredients is a great strategy for rehydration and providing easy-to-digest nutrients during a stomach upset. By providing fluids, electrolytes, and soothing compounds, the right soup can be a comforting and effective remedy. Remember to avoid high-fat, spicy, and overly creamy varieties. As always, listen to your body and consult a healthcare professional if symptoms persist or worsen. A simple, nourishing soup is a powerful tool in your wellness arsenal. Everyday Health provides insight into the best soups for the stomach flu.

Frequently Asked Questions

Clear, low-sodium broths are best. Options include chicken broth, vegetable broth, and bone broth, which contains beneficial amino acids for gut health.

Stick to mild, anti-inflammatory spices like ginger and turmeric. Avoid hot or spicy ingredients like cayenne pepper or chili flakes, which can cause irritation.

It is generally best to avoid creamy, dairy-based soups. The high fat and dairy content can be difficult to digest and may worsen symptoms.

The high water content of soup helps replenish fluids, while the sodium and electrolytes in the broth help your body absorb and retain the water more effectively.

Yes, a simple chicken noodle soup with clear broth, lean chicken, and bland noodles is a classic remedy. The easily digestible ingredients are gentle on the digestive system.

If you can't tolerate solids, start with just sipping on a clear broth. Once your stomach settles, you can slowly introduce more substantial ingredients like rice or pureed vegetables.

Use a simple vegetable broth with easily digestible vegetables like carrots, potatoes, and celery. Ensure they are cooked until very soft. You can also puree the soup for easier digestion.

Yes, miso soup can be beneficial due to the probiotics found in fermented miso paste. These 'good' bacteria can aid digestion and support a healthy gut microbiome.