What is the best time to drink soup for optimal health?

January 4, 2026 •

4 min read

According to a study published in the journal Appetite, consuming a low-calorie soup before a meal can significantly reduce overall calorie intake. Understanding what is the best time to drink soup is crucial for leveraging its full nutritional potential, from supporting weight management to aiding digestion and hydration.

Quick Summary

The ideal time to drink soup depends on your health goals, with options ranging from an appetite-suppressing appetizer before lunch or dinner to a restorative evening meal. This guide explores the benefits of soup at different times of the day, factoring in cultural traditions and nutritional science for a complete picture.

Key Points

Weight Management: Drinking a low-calorie soup before a main meal can reduce overall calorie intake by as much as 20%, promoting satiety and aiding weight loss.
Enhanced Digestion: Consuming warm, brothy soup helps stimulate digestive juices and is easy on the stomach, particularly when eaten in the early evening.
Better Sleep: A light, nutrient-rich soup in the evening can be a calming and comforting meal that supports restful sleep, especially when consumed before 8:00 PM to avoid late-night digestion issues.
Breakfast Alternative: In many cultures, a savory soup is a nutritious breakfast staple, offering sustained energy and hydration compared to sugary morning options.
Hydration Boost: Broth-based soups contribute significantly to your daily fluid intake, helping you stay hydrated without needing to rely solely on water.
Cultural Perspective: Different cultures incorporate soup at various times—as an appetizer in the West, at the end of a meal in Chinese tradition, or throughout the day in other regions.

The Case for Soup as an Appetizer

For those looking to manage their weight, drinking a low-calorie, broth-based soup before a main meal is a highly effective strategy. Research from Pennsylvania State University demonstrated that participants who consumed a vegetable-based soup before lunch reduced their total calorie intake by 20% during that meal compared to those who did not. This works due to the concept of Volumetrics, which focuses on eating a high volume of food with low-calorie density to promote satiety. The high water content in soup fills the stomach, triggering stretch receptors that signal fullness to the brain, meaning you feel satisfied with fewer calories overall.

Benefits of Morning Soup

While unconventional in many Western cultures, a warm, savory soup can be an excellent breakfast option, particularly during colder months. It provides a nourishing, easily digestible meal that can increase your vegetable intake and energy levels for the day ahead. Instead of a sugary, carbohydrate-heavy breakfast that can lead to a mid-morning energy crash, a protein-rich or vegetable-packed broth-based soup offers sustained energy. In many Asian countries, having soup for breakfast is a common tradition, such as the fish-and-noodle soup mohinga in Burma or the comforting pho in Vietnam.

Soup for a Light Dinner

Many nutritionists recommend having dinner earlier in the evening to allow for better digestion and sleep. A light, vegetable-based soup is an ideal choice for this time. It is easy on the digestive system, warm and comforting, and can be very filling without a heavy caloric load. This makes it a perfect meal to wind down with, helping to relax the nervous system and promote restful sleep. Soups that are rich in vegetables also provide antioxidants and fiber, supporting gut health as you rest. To avoid water retention from high sodium content, it is best to enjoy a homemade soup earlier in the evening, ideally by 7:00 or 8:00 PM.

Soups for Specific Goals

For Digestion: A warm, brothy soup or broth is incredibly easy to digest and can stimulate digestive juices, preparing the stomach for the main meal. This is particularly beneficial for those with sensitive digestive systems. Traditional Chinese medicine often suggests having a warm soup at the end of a meal to aid digestion.
For Weight Loss: As an appetizer before lunch or dinner, low-calorie, vegetable-heavy soups are proven to reduce overall calorie consumption. The high water and fiber content increases satiety, helping you feel fuller faster.
For Hydration: Soups, especially broth-based ones, have a high water content and can contribute significantly to your daily fluid intake. This is particularly important for individuals who find it challenging to drink enough water throughout the day.

Cultural Traditions: Soup Timing Around the World


Culture	Common Soup Timing	Rationale and Context
Western	Typically served as an appetizer at the beginning of a meal.	Popularized by chefs like Marie-Antoine Careme to establish an egalitarian atmosphere at the table. The 'soup and salad' combo is a common starter.
Traditional Chinese	Often served at the end of a meal to 'warm the stomach' and provide a comforting, satisfying conclusion.	Believed to aid digestion and provide a nourishing, gentle finish to the meal.
Asian (General)	Frequently consumed throughout the day, including for breakfast, or alongside a main meal.	Brothy soups like pho or miso provide hydration and nutrients, considered a staple rather than just a starter.
Indian	Soup, like the lentil-based dal, can be an integral part of the main meal, often poured over rice.	A key component of a balanced, nutritious meal, providing protein and fiber alongside other dishes.
Colombian	A traditional breakfast can include changua, an egg soup with cheese, milk, and cilantro.	Offers a warm, savory alternative to sugary breakfasts, providing energy and nutrients.

Making the Best Choice for You

Determining the best time to drink soup is not a one-size-fits-all answer, as it depends on personal goals and lifestyle. If you aim to lose weight, an appetizer soup before lunch or dinner is a scientifically-backed approach to reducing total calorie intake. If you seek improved digestion, a warm, homemade soup in the early evening can be very soothing. For a nutritional boost, particularly in the morning, consider adding soup as a savory alternative to typical breakfast fare. The type of soup is also key; opt for broth-based versions rich in vegetables over heavy, cream-based varieties to maximize health benefits and minimize calories. Experiment with different timings and recipes to find what works best for your body and your schedule.

Conclusion

Ultimately, the 'best' time to drink soup is the time that aligns with your specific health objectives. For weight management, studies strongly support having a low-calorie, broth-based soup before a meal to promote fullness and reduce overall food consumption. For better digestion and sleep, an early evening bowl of light, homemade vegetable soup can be a relaxing and effective strategy. And for a nutritional jumpstart to your day, exploring breakfast soup options from other cultures can be a game-changer. By consciously choosing the right type of soup for the right time, you can effectively enhance your hydration, nutrient intake, and overall wellness. The versatility of soup makes it a valuable addition to any dietary plan at almost any time of day.

Frequently Asked Questions

For weight management and calorie reduction, drinking a low-calorie, broth-based soup before a meal is most effective, as it promotes satiety and helps you eat less of the main course. In contrast, some traditions, like traditional Chinese cuisine, advocate for soup at the end of a meal to aid digestion.

Yes, drinking a light, vegetable-based soup at night can be a healthy choice. It is easily digestible, helps you relax, and provides nutrients without a heavy caloric load, which can support better sleep. However, avoid very late consumption of high-sodium soups to prevent water retention.

Yes, drinking soup for breakfast is a nutritious option, particularly in many parts of the world. It can be an excellent savory alternative to high-sugar breakfasts, providing sustained energy and a boost of nutrients.

For weight loss, the best soups are low-calorie and broth-based, loaded with vegetables, lean protein, or legumes. Avoid heavy, cream-based soups or those with excessive starchy additives, as they can increase calorie and fat content.

Both hot and cold soups offer health benefits. Hot soup provides warmth and comfort, while cold soups like gazpacho are refreshing. From a satiety perspective, studies have shown that cold soup works just as well as hot soup to curb appetite.

Having a bowl of low-calorie soup right before your main meal is recommended. This timing allows the volume of the soup to fill your stomach and trigger satiety signals, which leads to a reduced intake of subsequent food.

Soup is generally easy to digest and can help stimulate the secretion of digestive juices. The warmth and fluid content can soothe the stomach and assist with the breakdown of other foods, leading to better overall digestive health.