When your stomach is feeling unsettled, the last thing you want is a meal that aggravates your symptoms. The right soup can provide necessary hydration, replenish lost electrolytes, and offer easily digestible nutrients to help your body heal. The key is choosing simple, bland recipes and avoiding ingredients that are rich, spicy, or high in fat.
Gentle Broth-Based Soups for the Early Stages
In the initial hours of an upset stomach, starting with a clear liquid diet is often recommended to prevent dehydration and give your digestive system a break. Broth-based soups are ideal for this phase, as they are light and packed with essential fluids and electrolytes.
Clear Chicken or Vegetable Broth
Homemade chicken or vegetable broth is a soothing and nutrient-rich option. It's gentle on the gut and contains vital minerals that may be lost through vomiting or diarrhea. A simple broth can be made by simmering chicken bones or a variety of vegetables in water with a pinch of salt. For homemade bone broth, simmering for 12 to 24 hours can extract collagen, gelatin, and amino acids that are excellent for repairing the intestinal lining.
Simple Chicken Noodle or Rice Soup
Once you can tolerate more than just a clear liquid, a very simple chicken noodle or chicken and rice soup is a classic choice. The protein from the chicken and the carbohydrates from the rice or small egg noodles provide energy without overworking the digestive system. To keep it mild, use minimal seasoning and avoid heavy, fibrous vegetables like broccoli or cabbage in the beginning.
Incorporating Soothing and Nutrient-Rich Ingredients
As your stomach begins to settle, you can introduce other gentle ingredients to aid your recovery.
The Power of Ginger and Turmeric
Ginger is well-known for its anti-nausea properties and can be a powerful addition to a simple soup. Adding fresh, grated ginger to a chicken or carrot-based soup can help ease nausea and inflammation. Turmeric is another anti-inflammatory spice that is good for digestion and can be added for extra gut support.
Miso Soup for Probiotic Support
Miso soup, made from a fermented soybean paste, contains beneficial probiotics that can help repopulate your gut with healthy bacteria. A simple miso broth with soft tofu and a few pieces of ginger can be very soothing and beneficial. This is a great choice for those seeking a plant-based option.
Pastina, the Italian Comfort Food
Tiny pastina pasta cooked in a simple broth is a classic Italian remedy for an upset stomach. It's a comforting, easy-to-digest source of carbohydrates that can be enriched with a little olive oil or a beaten egg once you feel a bit better.
Soothing Ingredient Additions
Here are some gentle ingredients to include in your soup:
- White Rice: Easy to digest and a good source of simple carbs.
- Boiled Carrots: A low-fiber vegetable that adds flavor and nutrients.
- Cooked Chicken Breast: A source of lean protein that is easy on the stomach.
- Ginger: Known for its anti-nausea effects.
- Fresh Herbs: Gentle herbs like parsley or rosemary can add flavor without irritation.
What to Avoid When Your Stomach is Unsettled
Just as important as choosing the right soup is knowing which types to steer clear of, as certain ingredients can worsen symptoms like nausea, cramping, and bloating.
- Creamy, High-Fat, and Greasy Soups: Cream-based soups, like cream of tomato or cream of mushroom, are high in fat and dairy, which are difficult to digest and can trigger digestive issues.
- Spicy Soups: Soups with chili flakes, hot sauce, or other spicy ingredients can irritate the stomach lining and worsen discomfort.
- High-Fiber Ingredients: Insoluble fiber from beans, lentils, or tough cruciferous vegetables like broccoli and cabbage can be tough on a sensitive digestive system.
- Garlic and Onion: While often flavorful, cooked onions and garlic can be high in FODMAPs, a type of carbohydrate that can be difficult for some people to digest and may cause gas and bloating.
A Comparison of Soothing vs. Irritating Soups
| Soup Type | Recommended for Upset Stomach? | Reason |
|---|---|---|
| Clear Chicken Broth | Yes | Provides hydration and electrolytes without irritation. |
| Homemade Chicken & Rice Soup | Yes | Offers lean protein and simple carbs for energy as you recover. |
| Simple Miso Soup | Yes | Fermented paste contains probiotics to support gut health. |
| Butternut Squash Soup (Non-creamy) | Yes | Butternut squash is gentle, and ginger can be added for nausea. |
| Cream of Tomato Soup | No | High-fat dairy and acidity from tomatoes can irritate the stomach. |
| Spicy Thai Soup | No | Chili and other spices can worsen stomach irritation and pain. |
| Lentil or Black Bean Soup | No | High insoluble fiber content can cause gas and bloating. |
Making Homemade Bone Broth
For those interested in the most nourishing option, making your own bone broth is a straightforward process. It is rich in collagen and amino acids that support gut health.
- Roast the Bones: Preheat your oven to 400°F (200°C). Place chicken or beef bones on a tray and roast for 30 minutes until lightly browned. This deepens the flavor.
- Combine Ingredients: Place the roasted bones in a large pot or slow cooker with roughly chopped carrots, celery, and onions. Add a splash of apple cider vinegar, which helps extract minerals.
- Simmer for Flavor: Cover with filtered water and bring to a boil. Reduce the heat and simmer for 12 to 24 hours. The longer the simmer, the more nutrients are extracted.
- Strain and Store: Strain the broth through a fine-mesh sieve, discarding the solids. Let it cool, then store in the fridge for up to a week or freeze for longer use.
Conclusion
Choosing the right soup when your stomach is upset is a strategic step toward recovery. By opting for bland, broth-based options enriched with gentle ingredients like chicken, rice, ginger, and miso, you can provide your body with the hydration and nutrients it needs to heal. Avoid creamy, high-fat, and spicy soups that can further aggravate your system. Remember to listen to your body and introduce solid foods gradually. Always consult a healthcare professional if symptoms persist or worsen.
For more information on digestive health, a great resource can be found at Healthline.
