What Soup is Good for Stomach Aches? A Guide to Soothing Your Stomach

Over 85% of people report having an upset stomach at some point, and many turn to the simple, time-tested comfort of soup. But what soup is good for stomach aches? The right choice can provide hydration, nutrients, and gentle relief without further irritation.

Quick Summary

Explore the best soups for an upset stomach, from clear broths and chicken noodle to soothing ginger-infused vegetable soups. Learn which ingredients to include and which to avoid for effective relief.

Key Points

• Start with clear broths: When your stomach is most sensitive, opt for clear chicken, beef, or vegetable broth to rehydrate and replenish electrolytes.

• Choose gentle ingredients: Add soft, easily digestible foods like cooked carrots, potatoes, white rice, or lean chicken once you can tolerate more solid food.

• Incorporate ginger for nausea: Fresh ginger is a natural anti-nausea and anti-inflammatory agent that can be steeped in broth or pureed into a soup.

• Support gut health with miso: Miso soup contains probiotics from fermented soybeans that can help restore a healthy balance of gut bacteria.

• Avoid irritating additions: Stay away from high-fat, creamy soups, spicy ingredients, and high-FODMAP vegetables like onions and garlic.

• Opt for bone broth for gut repair: Bone broth contains amino acids that can help protect and heal the lining of your digestive tract.

Understanding Your Upset Stomach

When your stomach hurts, the last thing you want is a meal that makes things worse. Stomach aches can be caused by a variety of factors, including viral infections, food sensitivities, or indigestion. The key is to consume foods that are easy to digest and provide essential hydration and electrolytes lost during illness. Soups are an ideal choice because their liquid base aids hydration and their ingredients can be cooked until soft, making them gentle on a sensitive digestive system. A warm temperature can also help relax the muscles in the gastrointestinal tract, providing additional comfort.

Soothing Soups for Stomach Aches

Several types of soup offer different benefits for a sore stomach. Sticking to clear, broth-based options is often the safest bet, but certain pureed and well-cooked ingredient combinations can also provide relief.

• Clear Broth: The most fundamental and safe option when you can't keep much down. Chicken, beef, or vegetable broth replaces lost fluids and electrolytes, especially after vomiting or diarrhea. Bone broth, in particular, is rich in amino acids like glutamine, which helps support the gut lining.
• Chicken Noodle Soup: A classic for a reason. Using a clear chicken broth with tender pieces of poached chicken and simple egg noodles provides protein and comfort. The chicken contains carnosine, which has anti-inflammatory properties. Just be sure to use plain noodles and avoid high-fat additions.
• Ginger Carrot Soup: Ginger is a renowned natural remedy for nausea and indigestion. A smooth, pureed soup made with carrots and fresh ginger is easy on the digestive system, while the carrots provide beta-carotene and fiber.
• Miso Soup: Made from a fermented paste, miso contains probiotics that promote healthy gut bacteria, aiding digestion. Combining it with a clear vegetable broth and soft tofu can create a restorative and soothing meal.
• Butternut Squash or Pumpkin Soup: These sweet and earthy soups are gentle on the stomach and rich in nutrients like vitamin A. Pureed until smooth, they are highly digestible and comforting. Using a vegetable broth base keeps it light.
• Potato Soup (Simple): Potatoes are a mild, low-fiber starch that is easy to digest. A simple potato soup made with vegetable broth, and without heavy cream or high-fat ingredients, can provide a satiating and soothing meal. Fennel can also be added, as it may help ease gas and bloating.

Key Ingredients for Digestive Health

When making or choosing a soup, certain ingredients are especially beneficial for an upset stomach. Focusing on these can help speed up your recovery and soothe discomfort.

• Ginger: Known to combat nausea and reduce inflammation.
• Bone Broth: Contains collagen and amino acids that help repair the digestive tract lining.
• Lean Protein: Plain, cooked chicken or turkey breast is easy to digest and provides essential nutrients without excess fat.
• Soft Vegetables: Cooked carrots, potatoes, and butternut squash are gentle on the stomach and provide vitamins.
• White Rice or Noodles: Simple, low-fiber carbohydrates that are easily digested and help bind stools if diarrhea is a symptom.
• Miso: Fermented soybeans provide probiotics to restore gut balance.

What to Avoid in Your Soup

Just as some ingredients can help, others can worsen an upset stomach. Steer clear of these to promote healing and avoid further irritation:

• Creamy and High-Fat Soups: Rich, fatty ingredients like heavy cream, butter, or excessive oil can be hard to digest and exacerbate symptoms.
• Spicy Ingredients: Chili flakes, hot sauce, or other spicy elements can irritate the digestive tract.
• Insoluble Fiber: High-fiber ingredients like bran, beans, or whole grains can be difficult to process during digestive upset.
• High-FODMAP Vegetables: Onions and garlic, while flavorful, can cause gas and bloating in sensitive individuals. Many traditional remedies, like flour soup, recommend omitting garlic for this reason.
• Dairy: If you have lactose intolerance, or if dairy is generally difficult for your system, avoid milk and cream.

Simple Healing Soup Recipes

Classic Soothing Chicken Soup

1. Bring 8 cups of low-sodium chicken broth to a simmer.
2. Add a skinless, boneless chicken breast and simmer until cooked through. Remove and shred the chicken.
3. Add thinly sliced carrots and celery (optional, if tolerated) and cook until soft.
4. Return the shredded chicken to the pot. For added carbs, add plain white rice or egg noodles and cook until tender.
5. Season with a little salt, but avoid heavy spices. Serve warm.

Quick and Easy Ginger Carrot Soup

1. Sauté peeled and chopped carrots in a small amount of olive oil until softened.
2. Add a knob of fresh, grated ginger and cook for another minute.
3. Pour in vegetable broth and simmer until the carrots are very tender.
4. Use an immersion blender to puree the soup until smooth. Season to taste with a little salt. Serve warm.

Comparison of Stomach-Soothing Soups

Soup Type	Primary Benefit	Key Ingredients	Good For	What to Watch For
Clear Broth	Rehydration & electrolytes	Chicken, vegetable, or beef stock	Dehydration, initial stages of illness	High sodium content in some commercial products
Bone Broth	Gut repair & nutrients	Slow-cooked bones	Leaky gut, restoring balance	Needs time to prepare or can be costly to buy
Chicken Noodle	Protein & comfort	Lean chicken, noodles, clear broth	Providing energy after the initial illness subsides	Avoid fatty parts of the chicken and rich broth
Ginger Carrot	Anti-nausea & easy digestion	Carrots, fresh ginger, vegetable broth	Nausea, indigestion	Can be too sweet for some, ensure ginger isn't too overpowering
Miso Soup	Probiotics & gut balance	Miso paste, tofu, clear broth	Restoring healthy gut bacteria	Some people may be sensitive to soy
Butternut Squash	Gentle fiber & vitamins	Butternut squash, vegetable broth	Constipation or for a smooth, easily digested meal	Use broth, not milk or cream, to keep it light

Conclusion

Choosing the right soup when you have a stomach ache is a matter of opting for gentle, easily digestible ingredients. Warm, clear broths are the safest starting point for rehydration and replenishing electrolytes. As your stomach begins to recover, incorporating bland foods like lean chicken, soft vegetables, and white rice in a simple soup can provide energy and nutrition. Remember to avoid high-fat, creamy, or spicy ingredients that can further irritate a sensitive digestive system. By selecting the right soup, you can find a nourishing and comforting meal to help you feel better, faster. If symptoms persist or are severe, it is always best to consult a healthcare professional. You can read more about soothing an upset stomach from reputable sources like the Cleveland Clinic.

5 Ways To Get Rid of a Stomachache - Cleveland Clinic Health Essentials

Frequently Asked Questions

Is classic chicken noodle soup good for an upset stomach?

Yes, a simple version made with a clear, low-fat broth, soft-cooked chicken, and plain noodles is an excellent choice. The warm broth provides hydration, while the chicken offers protein without being difficult to digest.

Should I avoid creamy soups when I have a stomach ache?

Yes, it is best to avoid creamy soups, such as cream of tomato or cream of chicken, as their high-fat content can be difficult to digest and may irritate an already sensitive stomach.

Can ginger-infused soup help with nausea?

Yes, ginger is a well-known remedy for nausea. Adding fresh ginger to a simple carrot or vegetable broth-based soup can provide stomach-calming benefits.

Are there any good vegetarian or vegan soups for a stomach ache?

Yes, options like clear vegetable broth, simple potato soup (without dairy), or miso soup with soft tofu are excellent choices. Butternut squash or pumpkin soup pureed with vegetable broth also works well.

Why is bone broth often recommended for digestive issues?

Bone broth is rich in gelatin and amino acids, such as glutamine, which help protect and heal the mucosal lining of the digestive tract, reducing inflammation.

How long should I stick to a bland soup-based diet?

You should stick to bland, easily digestible foods like soup until your symptoms improve, typically for 1 to 3 days. Afterwards, you can gradually reintroduce other foods.

Can I add spices to my soup for flavor?

It is best to avoid spicy seasonings while recovering from a stomach ache, as they can irritate your digestive system. Stick to mild seasonings like a small amount of salt if needed.

Is flour soup (Prežganka) effective for a stomach ache?

Flour soup is a traditional European remedy for digestive problems. It's a simple, mild soup made with flour, butter, and broth, which can be gentle on the stomach. It's best to omit garlic if you have a tummy ache.