10 Soothing Soups That Are Easy on the Stomach

When your stomach is feeling unsettled, few things provide comfort like a warm bowl of soup. The right soup can soothe digestive discomfort, provide essential nutrients, and help you stay hydrated when eating solid foods feels challenging. Whether you're dealing with occasional digestive upset, recovering from illness, or managing a chronic condition, these gentle soups offer nourishment without aggravating sensitive stomachs.

Why Soups Are Ideal for Sensitive Stomachs

Soups are naturally easier to digest than many other foods. The cooking process breaks down ingredients, making nutrients more accessible and reducing the digestive work your body needs to perform. The high liquid content helps with hydration, which is particularly important when you're not feeling well.

Additionally, warm foods can help relax the digestive tract and reduce spasms that might contribute to discomfort. Many traditional healing soups have been passed down through generations precisely because they're gentle on the system while providing essential nourishment during times of digestive distress.

The Benefits of Broth-Based Soups

Clear broths are among the gentlest options for sensitive stomachs. They provide hydration, electrolytes, and a small amount of easily absorbed nutrients without overwhelming your digestive system. Bone broths, in particular, contain collagen and amino acids that may support gut healing and reduce inflammation in the digestive tract.

For those with particularly sensitive stomachs, starting with a simple broth and gradually adding well-cooked, easy-to-digest ingredients as tolerated can be an effective approach to reintroducing nutrition while minimizing discomfort.

Classic Chicken Soup with a Gentle Twist

There's a reason chicken soup has earned its reputation as "Jewish penicillin" and similar monikers across cultures worldwide. Research suggests it may have anti-inflammatory properties that can help ease cold symptoms, but its benefits extend to general digestive comfort as well.

Simple Soothing Chicken Soup

This version strips chicken soup down to its most digestible elements while preserving flavor and nutrition.

Description

A gentle, low FODMAP chicken soup that soothes the stomach while providing protein and nutrients in an easily digestible form.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 8 cups low-sodium chicken broth
• 2 medium carrots, peeled and thinly sliced
• 1 parsnip, peeled and thinly sliced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh ginger, grated
• 1 teaspoon salt (or to taste)
• 1/2 cup white rice (optional)

Instructions

1. Place chicken breasts in a large pot and cover with broth.
2. Bring to a gentle simmer over medium heat.
3. Reduce heat to low and cook for 15-20 minutes until chicken is cooked through.
4. Remove chicken and set aside to cool slightly.
5. Add carrots, parsnip, and ginger to the broth and simmer for 10 minutes.
6. If using rice, add it now and cook until tender, about 15 minutes.
7. Shred the cooled chicken and return it to the pot.
8. Season with salt and stir in fresh parsley before serving.

Prep Time

15 minutes

Cook Time

40 minutes

Yield

4 servings

Cuisine

International

For those looking to boost the protein content without adding digestive stress, consider stirring in a scoop of Casa de Sante's low FODMAP certified protein powder just before serving. Their unflavored variety blends seamlessly into warm soups, adding gut-friendly protein that won't trigger digestive discomfort.

Healing Bone Broth Variations

Bone broth has gained popularity for its potential gut-healing properties. The collagen extracted from slowly simmered bones may help repair the intestinal lining, while the easily absorbed minerals support overall health during recovery.

Basic Digestive-Friendly Bone Broth

Description

A simple bone broth that's gentle on the digestive system while providing nutrients that may support gut healing.

Ingredients

• 2 pounds beef marrow bones or chicken bones
• 2 tablespoons apple cider vinegar
• 1 tablespoon salt
• 8 cups water
• 1 bay leaf
• 1 inch fresh ginger, sliced

Instructions

1. Place bones in a large pot or slow cooker.
2. Add apple cider vinegar and let sit for 30 minutes (this helps extract minerals from the bones).
3. Add water, salt, bay leaf, and ginger.
4. For stovetop: Bring to a boil, then reduce to the lowest possible simmer for 12-24 hours.
5. For slow cooker: Cook on low for 18-24 hours.
6. Strain the broth and discard solids.
7. Allow to cool slightly and skim off any fat if desired.
8. Serve warm as is, or use as a base for other soups.

Prep Time

10 minutes (plus 30 minutes resting time)

Cook Time

12-24 hours

Yield

Approximately 6 cups

Cuisine

International

For enhanced digestive benefits, consider adding a capsule of Casa de Sante's digestive enzymes to your meal when enjoying this broth. Their specialized enzyme blend helps break down proteins and fats, making this nutrient-rich broth even gentler on sensitive digestive systems.

Gentle Vegetable Purées

Puréed soups are excellent for sensitive stomachs because the blending process essentially "pre-digests" the vegetables, making nutrients more accessible and reducing the work your digestive system needs to do.

Soothing Carrot Ginger Soup

Description

A smooth, warming soup with anti-inflammatory ginger that's particularly soothing for upset stomachs.

Ingredients

• 1 tablespoon olive oil
• 1 tablespoon fresh ginger, grated
• 6 large carrots, peeled and chopped
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon salt
• 1/4 teaspoon ground turmeric (optional)
• 2 tablespoons fresh lemon juice

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add ginger and sauté for 1 minute until fragrant.
3. Add carrots and cook for 5 minutes, stirring occasionally.
4. Pour in vegetable broth and bring to a simmer.
5. Add salt and turmeric if using.
6. Reduce heat and simmer until carrots are very tender, about 20 minutes.
7. Remove from heat and let cool slightly.
8. Purée using an immersion blender or regular blender until completely smooth.
9. Stir in lemon juice just before serving.

Prep Time

15 minutes

Cook Time

25 minutes

Yield

4 servings

Cuisine

International

Gentle Butternut Squash Soup

This low FODMAP adaptation of butternut squash soup provides comfort without the digestive triggers that can cause discomfort for those with sensitive stomachs or IBS.

Description

A creamy, comforting soup that's naturally sweet and easy to digest.

Ingredients

• 1 medium butternut squash (about 2 pounds), peeled, seeded and cubed
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 4 cups low-sodium chicken or vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon salt
• 2 tablespoons lactose-free cream or coconut cream (optional)

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash cubes with 1 tablespoon olive oil and maple syrup.
3. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelized.
4. Heat remaining olive oil in a large pot over medium heat.
5. Add roasted squash and spices, stirring to coat.
6. Add broth and bring to a simmer for 10 minutes.
7. Purée until completely smooth using an immersion blender or regular blender.
8. Stir in cream if using and adjust seasoning to taste.

Prep Time

20 minutes

Cook Time

40 minutes

Yield

4 servings

Cuisine

American

Gut-Friendly Rice Soups

Rice is one of the most easily tolerated grains, making rice-based soups excellent choices for sensitive stomachs. The starch in rice can also help absorb excess stomach acid and provide a soothing effect.

Simple Congee (Rice Porridge)

Description

A traditional Asian rice porridge that's incredibly gentle on the digestive system and can be customized with mild toppings as tolerated.

Ingredients

• 1 cup white rice, rinsed
• 8 cups water or low-sodium chicken broth
• 1 teaspoon salt
• 1-inch piece fresh ginger, peeled and sliced
• Optional toppings: small amount of shredded cooked chicken, chopped green onion tops (green parts only), sesame oil

Instructions

1. Combine rice, water or broth, salt, and ginger in a large pot.
2. Bring to a boil, then reduce heat to maintain a gentle simmer.
3. Cook uncovered, stirring occasionally, for 60-90 minutes until rice has broken down and mixture has a porridge-like consistency.
4. Add more water if needed during cooking to maintain desired consistency.
5. Remove ginger slices before serving.
6. Serve plain or with a small amount of gentle toppings as tolerated.

Prep Time

5 minutes

Cook Time

60-90 minutes

Yield

4 servings

Cuisine

Asian

For those looking to support their gut microbiome while enjoying this gentle dish, consider taking Casa de Sante's probiotic & prebiotic supplement alongside your meal. Their carefully formulated blend provides beneficial bacteria and the fiber they need to thrive, supporting digestive health without causing the gas and bloating that can come with other prebiotic sources.

Supporting Your Digestive Health Beyond Soup

While these soothing soups can provide immediate comfort for an upset stomach, addressing underlying digestive issues often requires a more comprehensive approach. For those with chronic digestive concerns, working with a healthcare provider to identify triggers and develop a personalized plan is essential.

Creating a Digestive-Friendly Meal Plan

Consistency in eating patterns can significantly impact digestive comfort. Casa de Sante offers personalized meal plans specifically designed for those with sensitive digestive systems, taking the guesswork out of what to eat. Their low FODMAP certified meal plans can be particularly helpful for those with IBS or similar conditions, providing structure while ensuring nutritional adequacy.

When digestive issues persist despite dietary modifications, gentle herbal support may be beneficial. Casa de Sante's herbal laxative provides natural relief from occasional constipation without the harsh effects of conventional laxatives, complementing the gentle approach of the soothing soups featured in this article.

Remember that healing takes time, and what works best varies from person to person. These soups offer a starting point for nourishing your body when your stomach needs extra care, but listening to your body's unique signals remains the most important guide to digestive wellness.