7 Soothing Soups That Calm an Upset Stomach

When your stomach is in knots, the last thing you might think about is food. Yet, certain gentle, warming soups can be exactly what your digestive system needs to find relief. The right soup can soothe inflammation, ease nausea, and provide essential nutrients without overwhelming your sensitive stomach. Whether you're dealing with occasional discomfort or managing a chronic digestive condition, these seven soup recipes offer comfort and healing properties to help you feel better.

Why Soup Works for Upset Stomachs

Soup isn't just a comfort food—it's practically medicinal when your digestive system is in distress. The warm liquid helps to relax stomach muscles and ease cramping. Most soups are easy to digest, allowing your body to absorb nutrients without expending too much energy on breaking down complex foods.

The high water content in soup also helps keep you hydrated, which is crucial when you're dealing with stomach issues that might lead to fluid loss. Additionally, many traditional soup ingredients contain natural compounds that reduce inflammation and support digestive health.

For those managing specific digestive conditions, it's worth noting that low FODMAP soups can be particularly beneficial. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can trigger symptoms in people with sensitive digestive systems. Choosing low FODMAP ingredients ensures your soothing soup won't inadvertently cause more discomfort.

Ginger Chicken Rice Soup

The Healing Power of Ginger

Ginger has been used for thousands of years as a natural remedy for digestive issues. Its active compounds, including gingerol, have powerful anti-inflammatory and anti-nausea properties. Studies have shown ginger can help with everything from morning sickness to chemotherapy-induced nausea, making it a powerhouse ingredient for upset stomachs.

This simple chicken soup combines the gentle protein of chicken with the soothing properties of ginger, creating a perfect healing meal when you're feeling under the weather. The addition of rice provides easily digestible carbohydrates that won't stress your system.

Low FODMAP Ginger Chicken Rice Soup Recipe

Description: A gentle, aromatic soup that combines the anti-nausea properties of ginger with protein-rich chicken and easily digestible rice. Perfect for settling an upset stomach while providing nourishment.

Ingredients:

• 1 tablespoon olive oil
• 1 tablespoon fresh ginger, grated
• 2 medium carrots, diced
• 1 cup leek leaves (green parts only), chopped
• 6 cups low-sodium chicken broth
• 2 cups cooked chicken, shredded
• 1 cup white rice, rinsed
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add ginger, carrots, and leek leaves. Sauté for 3-4 minutes until fragrant.
3. Pour in chicken broth and bring to a gentle boil.
4. Add rice, reduce heat to low, and simmer covered for 15 minutes.
5. Add shredded chicken and continue cooking for 5 minutes.
6. Stir in lemon juice and season with salt and pepper.
7. Serve hot, garnished with fresh cilantro.

Prep Time: 15 minutes

Cook Time: 25 minutes

Yield: 4 servings

Cuisine: Asian-inspired

Clear Vegetable Broth

Simplicity for Sensitive Systems

Sometimes, the simplest foods are the most healing. A clear vegetable broth provides hydration and nutrients without taxing your digestive system. This gentle option is perfect for the early stages of stomach upset when you're transitioning back to solid foods.

The beauty of clear broth lies in its simplicity—it delivers essential minerals and vitamins in an easily absorbable form. For those managing digestive conditions, a low FODMAP vegetable broth avoids common trigger ingredients while still providing flavor and nutrition.

To boost the nutritional profile of your broth without adding digestive stress, consider stirring in a scoop of Casa de Sante's low FODMAP certified protein powder. Their gut-friendly formulations are specifically designed for sensitive stomachs and can help maintain your protein intake even when your appetite is diminished. The powder dissolves easily in warm broth and adds minimal flavor, making it an ideal supplement when you're struggling with digestive issues.

Low FODMAP Clear Vegetable Broth Recipe

Description: A gentle, clarifying broth that soothes the digestive system while providing essential hydration and nutrients. The perfect starting point when recovering from stomach upset.

Ingredients:

• 2 tablespoons olive oil
• 1 carrot, chopped
• 1 parsnip, chopped
• 2 stalks celery, chopped
• 1 small piece of ginger (about 1 inch), sliced
• 2 bay leaves
• 1 sprig fresh thyme
• 8 cups water
• 1 teaspoon salt
• Optional: 1 scoop Casa de Sante low FODMAP protein powder

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add carrot, parsnip, and celery. Sauté for 5 minutes until slightly softened.
3. Add ginger, bay leaves, and thyme.
4. Pour in water and bring to a boil, then reduce to a simmer.
5. Simmer uncovered for 45 minutes.
6. Strain the broth through a fine-mesh sieve.
7. Season with salt to taste.
8. If using protein powder, let broth cool slightly before stirring in to avoid clumping.

Prep Time: 10 minutes

Cook Time: 45 minutes

Yield: 6 cups

Cuisine: Basic/Universal

Pumpkin Soup

Gentle Fiber for Digestive Health

Pumpkin is a digestive superstar, offering a unique combination of soluble fiber and soothing properties. The soluble fiber in pumpkin absorbs excess water in the digestive tract, which can help firm up loose stools while also being gentle enough for sensitive stomachs.

Beyond its fiber content, pumpkin contains potassium and magnesium, electrolytes that help restore balance after stomach upset. Its natural sweetness makes it palatable even when your appetite is diminished, and its creamy texture is comforting without requiring dairy, which can be problematic for many with digestive issues.

Low FODMAP Pumpkin Soup Recipe

Description: A velvety, comforting soup that delivers gentle fiber and essential nutrients. The natural sweetness of pumpkin makes this an appealing option even when your appetite is low.

Ingredients:

• 2 tablespoons olive oil
• 1 tablespoon fresh ginger, grated
• 2 tablespoons green onion (green parts only), chopped
• 4 cups pumpkin, cubed (fresh or canned)
• 4 cups low FODMAP vegetable broth
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ½ cup lactose-free cream or coconut milk
• Salt and pepper to taste
• 1 tablespoon pumpkin seeds for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add ginger and green onion, sauté for 2 minutes until fragrant.
3. Add pumpkin, broth, cinnamon, and nutmeg. Bring to a boil.
4. Reduce heat and simmer for 20 minutes until pumpkin is very soft.
5. Remove from heat and blend until smooth using an immersion blender.
6. Stir in cream or coconut milk.
7. Season with salt and pepper to taste.
8. Serve garnished with pumpkin seeds.

Prep Time: 15 minutes

Cook Time: 25 minutes

Yield: 4 servings

Cuisine: American/Fall

Bone Broth

Ancient Healing Wisdom

Bone broth has been used for centuries as a healing food, and modern science is beginning to understand why. The slow simmering of bones releases collagen, amino acids, and minerals that can help repair the gut lining—making it particularly beneficial for those with digestive issues.

The gelatin in bone broth coats and soothes the digestive tract, potentially reducing inflammation and supporting healing. It's also incredibly gentle on the stomach while being nutrient-dense, providing protein and minerals when your body needs them most.

For those with particularly sensitive digestive systems, pairing bone broth with Casa de Sante's digestive enzymes can enhance its benefits. Their specialized enzyme formulations help break down proteins and fats, making the nutrients in bone broth even more bioavailable and easier for your system to handle during recovery.

Low FODMAP Chicken Bone Broth Recipe

Description: A deeply nourishing broth that provides gut-healing compounds and essential nutrients in an easily digestible form. Perfect for sipping on its own or as a base for other soups.

Ingredients:

• 2 pounds chicken bones (backs, necks, feet)
• 2 tablespoons apple cider vinegar
• 1 carrot, roughly chopped
• 1 parsnip, roughly chopped
• 2 stalks celery, roughly chopped
• 1 tablespoon fresh ginger, sliced
• 2 bay leaves
• 1 teaspoon peppercorns
• 10 cups water
• 1 teaspoon salt

Instructions:

1. Place chicken bones in a large pot and cover with water.
2. Add apple cider vinegar and let sit for 30 minutes (this helps extract nutrients from the bones).
3. Add all remaining ingredients except salt.
4. Bring to a boil, then reduce to a very low simmer.
5. Simmer uncovered for 12-24 hours, skimming any foam that rises to the top.
6. Strain the broth through a fine-mesh sieve.
7. Add salt to taste.
8. Let cool and skim off any fat that rises to the top if desired.

Prep Time: 15 minutes (plus 30 minutes soaking)

Cook Time: 12-24 hours

Yield: 8 cups

Cuisine: Traditional/Healing

Carrot Ginger Soup

Carrots and ginger create a powerful healing combination for upset stomachs. Carrots are gentle on the digestive system while providing essential vitamins and minerals. Their natural sweetness makes this soup appealing even when your appetite is low, and their soluble fiber helps regulate digestion.

The addition of ginger amplifies the digestive benefits, reducing nausea and inflammation. This bright, vibrant soup is not only soothing but also uplifting—something that can be especially welcome when you're not feeling your best. For an extra digestive boost, consider adding a teaspoon of Casa de Sante's prebiotic powder, which can help nurture beneficial gut bacteria without triggering symptoms.

Rice Porridge (Congee)

Congee is a traditional Asian rice porridge that has been used for centuries to soothe upset stomachs. The long, slow cooking process breaks down the rice to an easily digestible consistency, making it gentle on inflamed digestive systems. Its bland nature makes it perfect for sensitive stomachs, while its versatility allows for the addition of healing ingredients as your tolerance improves.

This simple dish provides hydration and easy-to-digest carbohydrates, making it ideal when you're recovering from stomach issues. The warm, comforting nature of congee also makes it psychologically soothing—an important but often overlooked aspect of digestive healing.

Miso Soup

Miso soup offers probiotic benefits that can help restore balance to your gut microbiome. The fermentation process creates beneficial bacteria that support digestive health, while the warm broth soothes and hydrates. Traditional Japanese miso soup is typically light and easy on the stomach, making it an excellent choice when you're dealing with digestive discomfort.

For those with sensitive systems, it's worth noting that traditional miso soup often contains onions, which can be problematic. Opting for a low FODMAP version ensures you get the benefits without potential triggers. Pairing miso soup with Casa de Sante's probiotic supplements can provide an additional boost to your gut flora, helping to restore balance and support long-term digestive health.

Tips for Making Stomach-Friendly Soups

When preparing soups for an upset stomach, a few simple guidelines can help ensure they're as soothing as possible. First, avoid excessive fat, which can be difficult to digest. Using lean proteins and removing visible fat from broths can make a significant difference in digestibility.

Second, be mindful of spices. While some, like ginger and turmeric, have anti-inflammatory properties, others can irritate the digestive tract. Start with minimal seasoning and adjust according to your tolerance. Finally, consider texture—smooth, blended soups are often easier on inflamed digestive systems than chunky varieties.

For those managing ongoing digestive issues, Casa de Sante's personalized meal plans can be an invaluable resource. Their gut-friendly approach takes the guesswork out of what to eat, ensuring your diet supports healing rather than triggering symptoms. Combined with their specialized supplements, these meal plans offer a comprehensive approach to digestive wellness that goes beyond symptom management to address root causes.

When your stomach is in distress, these seven soothing soups offer gentle nourishment that supports healing. From the simplicity of clear broth to the probiotic benefits of miso, each recipe provides specific benefits for digestive health while being gentle enough for sensitive systems. By incorporating these healing soups into your routine, you can provide your body with the nutrients it needs to recover while giving your digestive system the rest it deserves.