What Kind of Soup to Eat When Nauseous?

November 17, 2025 •

4 min read

According to a study on ginger's effects, consuming ginger root can significantly reduce the intensity and frequency of nausea and vomiting. But beyond this powerful root, what kind of soup to eat when nauseous is a common question, and the answer often lies in simple, easily digestible options like clear broths and mild vegetable soups that hydrate and nourish without overwhelming the system.

Quick Summary

This guide explores several mild, low-fat soup options that are easy on an upset stomach, from simple broths to nutrient-rich variations. It highlights the benefits of key ingredients like ginger and rice, offering gentle remedies to help manage nausea and restore lost electrolytes for better recovery.

Key Points

Clear Broths: Start with plain, clear chicken or vegetable broth to rehydrate and replenish electrolytes without overwhelming the digestive system.
Ginger is Key: Incorporate fresh or powdered ginger into soups, as its compounds, gingerol and shogaol, are proven to help relieve nausea and speed up stomach emptying.
Add Gentle Carbs: When ready for more substance, add simple starches like cooked white rice or tiny pastina pasta to provide easy-to-digest energy.
Avoid Heavy Ingredients: Steer clear of creamy, fatty, spicy, or strongly flavored soups, as these can irritate an already upset stomach.
Choose Easy-to-Digest Vegetables: If adding vegetables, opt for soft, well-cooked options like carrots and celery, and avoid those that can be difficult to break down.
Consider Miso Soup: A mild miso soup, which contains probiotics from fermented soybeans, can aid gut health and offer a gentle, savory flavor.

The Gentle Approach: Clear and Light Broths

When the stomach is unsettled, the first and most crucial step is to stay hydrated and avoid overwhelming the digestive system. This is where clear, light-flavored broths become a staple. They provide essential fluids and electrolytes, such as sodium, which are often depleted by vomiting. Unlike heavy, creamy soups that are rich in fats and dairy, clear broths are easy to digest. Simple chicken or vegetable broths are excellent starting points. Some people find that adding simple additions can make them even more beneficial.

Soups Infused with Anti-Nausea Ingredients

Certain herbs and roots have long been hailed for their ability to combat nausea. Incorporating these into a mild soup can create a powerful and soothing remedy.

Ginger Garlic Noodle Soup with Bok Choy: A light and healing soup, this option uses fresh ginger and garlic, both of which have anti-inflammatory and soothing properties. The bok choy adds a gentle dose of vitamins, while the noodles provide easy-to-digest carbohydrates for energy. The broth, typically chicken or vegetable, is light and won't put extra strain on the stomach.

Roasted Carrot and Ginger Soup: This creamy (though can be made dairy-free) option offers the anti-inflammatory benefits of ginger combined with the nutritional boost of carrots. By using a vegetable broth base, this soup remains gentle on the stomach while providing a satisfying, earthy flavor that may appeal to those with a sensitive palate. The gingerol in ginger is known to speed up stomach emptying, which helps relieve nausea.

Miso Soup: As a fermented paste made from soybeans, miso is rich in probiotics and can support gut health. A light miso soup with seaweed and soft tofu provides a soothing, savory flavor that is generally well-tolerated. It's important to use a mild miso paste, and you can add a touch of fresh grated ginger for extra anti-nausea benefits.

Moving Toward Solids: The Next Step

Once a person can tolerate clear broths, they can start to reintroduce more substantial ingredients. Plain, bland carbohydrates are the best choice as they are easy to digest and provide much-needed energy.

Chicken and Rice Soup: A classic for a reason, this soup combines a clear chicken broth with tender pieces of chicken and soft white rice. The chicken provides protein to help maintain muscle mass during recovery, and the white rice is easier on the stomach than noodles made from wheat flour. For a very sensitive stomach, start with just the broth and rice before adding small, shredded pieces of chicken.

Vegetable Minestrone (Mild): A version of this classic Italian soup can be made suitable for a sensitive stomach by omitting acidic tomato bases and using a mild vegetable broth instead. Adding easily digestible vegetables like finely diced carrots, celery, and potatoes can introduce more nutrients and fiber in a gentle way. You can also use small pasta shapes like pastina, which are extremely soft and easy to eat.

Comparison of Anti-Nausea Soups


Soup Type	Primary Benefit	Key Ingredients	Good For	What to Avoid
Clear Broth	Hydration & Electrolytes	Chicken, vegetable stock, salt	Early stages of nausea & vomiting	High fat, heavy seasoning
Ginger-Infused	Nausea Relief & Soothing	Ginger, garlic, carrots, broth	Motion sickness, morning sickness	Overpowering spices, cream
Miso Soup	Gut Health & Digestion	Miso paste, seaweed, tofu	Digestive issues, general sickness	Too much salt, strong flavors
Chicken & Rice	Protein & Energy Boost	Chicken, white rice, broth	Transitioning to solid foods	Oily or fatty chicken, large pieces
Mild Minestrone	Nutrients & Fiber	Carrots, celery, potatoes, pastina	Gradual reintroduction of veggies	Acidic tomatoes, tough vegetables

How to Customize Soups for Maximum Comfort

When preparing any of these soups, it's essential to listen to your body and make adjustments. If strong smells are a trigger, consider preparing the soup in advance so it can be gently reheated without a potent aroma filling the kitchen. Adding fresh herbs like mint or a squeeze of lemon at the end can also offer additional comfort and anti-nausea properties. Avoid over-seasoning, as a sensitive stomach can react poorly to intense flavors. Starting with small, slow sips is also a great strategy to prevent any further upset. For those with certain conditions, like gallbladder disease, it's important to be cautious with ginger intake, as it can increase bile flow. As with any persistent or severe health issue, consulting a healthcare provider is the best course of action.

Conclusion: Finding the Right Comfort in a Bowl

For those wondering what kind of soup to eat when nauseous, the best options are mild, low-fat, and hydrating. From simple clear broths that replenish electrolytes to ginger-infused recipes that actively combat the queasiness, there is a variety of comforting choices available. By gradually introducing more solid components like rice or soft vegetables, you can ease your way back to a regular diet. Listening to your body, avoiding triggers like strong smells and heavy fats, and focusing on simple, nourishing ingredients will help you find relief and a path toward recovery. A warm bowl of a carefully selected soup can be one of the most soothing and effective remedies during a time of discomfort.

Here is some additional information on managing nausea from the Mayo Clinic.

Frequently Asked Questions

Yes, traditional chicken noodle soup with a light, clear broth is an excellent choice for nausea. The broth provides hydration and electrolytes, and the simple ingredients like chicken and noodles are easy to digest.

Ginger contains bioactive compounds called gingerol and shogaols, which help speed up the stomach's emptying process and block neurotransmitters that trigger nausea and vomiting reflexes.

Yes, you should avoid creamy, high-fat soups. Fats take longer to digest and can worsen nausea, especially when your stomach is already sensitive.

No, it's best to avoid spicy soups. The heat and strong flavors can further irritate the stomach lining and exacerbate feelings of nausea.

Mild vegetable broth, miso soup with soft tofu, or a plain carrot-ginger soup are excellent vegan and vegetarian options for a sensitive stomach. Focus on simple, well-cooked vegetables.

If you are extremely nauseous, start by taking small, slow sips of clear broth. This helps promote hydration without overwhelming your stomach. Gradually increase the amount as you feel better.

Yes, many canned soups, like a basic chicken noodle or vegetable broth, are acceptable. However, check the sodium content, and avoid heavy or creamy varieties.