Upset stomachs are the worst. One minute you feel fine and the next moment you are curled up on the couch feeling down for the count. The good news is there are simple remedies that can help ease the discomfort. Enter homemade soups.
Typically, soups contain ingredients that rehydrate the body and settle a stomach ache. Plus, they are easier to digest compared to some other foods. Clear broths and ingredients like ginger and miso can all be helpful in getting your body feeling back to normal.
In this article, you will learn how to use soups to soothe the unpleasant symptoms of a sour tummy and you will discover some soup recipes perfect for this occasion. Whether you prefer creamy soups, broth-based soups, or something more specific like coconut curry soup or tomato basil soup, there is a best soup recipe for you.
How Can Soups Help Soothe an Upset Stomach?
One of the most effective natural remedies for an upset stomach is soup. The soup's warmth can help relax the muscles in the gastrointestinal tract, while the liquid can help flush out any toxins and rehydrate the body. This is why soup broth is so popular when you are not feeling well. Plus, if you include a splash of bone broth in your soup, you are providing your body with an added dose of minerals, nutrients, and vitamins including collagen.
In addition, soups can contain ingredients that may help to settle an upset stomach. (Think of things like ginger and rosemary). Basically, when grandma made you a batch of her chicken noodle soup, she knew what was up.
Soup is naturally healing and lucky for you there are a variety of recipes to choose from when you have digestive upset.
17 Ideas for Healthy Soups to Soothe an Upset Stomach?
Need some ideas on the best soups when you are not feeling well? Grab a spoon and curl up because here are 17 soup healing soup recipes. Oh and if 17 recipes are not enough for you, here are 10 more. (You’re welcome).
Pro Tip: If you are feeling a little hungry for something more than soup, try pairing them with one of these homemade side dishes to complete your meal. Yum!
Pro Tip 2: Make sure that all the food is properly cooked, this is always important but even more so when you're under the weather.
#1: Butternut Squash Soup
Butternut Squash Soup is a fantastic soup for a stomach ache, made with super simple ingredients like butternut squash, nutmeg, olive oil, and vegetable broth. Even if you are feeling perfectly fine, this soup is the quintessential fall or winter soup for a blustery and bone-chilling day. Make it a complete meal with some super simple side dishes that go great with Butternut squash Soup.
#2: Chicken and Vegetable Soup
Chicken and Vegetable Soup (aka Chicken Noodle Soup) is a classic comfort food when you are feeling icky. Packed with a collagen-rich bone broth base, this handcrafted soup contains carrots, egg noodles, onions, garlic, and white chicken breast. Plus, it has a subtle hint of ginger and turmeric. Not only do these additional spices provide great tasting flavor, but ginger is an ancient remedy known to help ease digestive discomfort while turmeric is great for immune health. It’s a win-win!
#3: Chicken and Wild Rice Soup
Okay, so chicken noodle soup may be a go-to option when thinking of the best soups for an upset stomach, but a close second is Chicken and Wild Rice Soup. Not only does it taste delicious, but Chicken and Wild Rice Soup contains protein from the chicken and is incredibly satiating due to the wild rice.
#4: Chicken Soup with Ginger and Mushrooms
Wondering what else you can do with chicken? No worries, we have got you because if you have a stomach ache and want chicken, there is a third option for you, Chicken Soup with Ginger and Mushrooms. (Literally, when it comes to chicken, the options are truly endless).
Ginger is high in a component called gingerol, which is a substance with anti-inflammatory and antioxidant properties. Fresh ginger is even an effective ingredient against nausea, especially nausea caused by pregnancy morning sickness, which makes it a good soup option for an upset stomach.
#5: Creamy Corn and Potato Soup
Another cozy comfort food is potatoes so why not combine potatoes with soup to create one of the best soups for upset stomachs? Enter Creamy Corn and Potato Soup. Potatoes contain fiber, minerals, and vitamins, including Vitamin C, which is great for boosting immune health. Who knew a tiny spud could pack such a punch? We've found that adding garlic to this works wonderfully too!
#6: French Onion Soup
French Onion Soup is a classic soup recipe that contains a clear broth base, which can help rehydrate your body and simultaneously ease stomach aches. Not to mention, it pairs perfectly with a crusty baguette or a handful of crunchy crackers. Whether you suffer from a stomach ache or not, French Onion Soup is a wonderful soup staple for any day of the week.
#7: Ginger Carrot Soup
If you are a fan of ginger and its amazing health benefits, especially for upset stomachs, then add this recipe to your list. Ginger Carrot Soup is creamy, delicious, and contains earthy carrots mixed with the flu-fighting spiciness of ginger that packs a one-two punch. Add any other vegetables you like to create a flavorful and veggie-packed soup, perfect to ease any upset stomachs.
#8: Greek Lemon Soup
Greek Lemon Soup, also known as Avgolemono, contains chicken broth or stock (chef’s choice), fresh lemons, and orzo, along with a few other ingredients. Not only is the chicken broth super soothing, but the fresh lemons add a burst of brilliant and bright flavoring. The lemon juice also provides a solid dose of Vitamin C, which is good for your immune system.
#9: Harvest Vegetable Soup
Adding vegetables to any of these soup recipes is an easy way to include more antioxidants, minerals, and vitamins in your diet. That is why Harvest Vegetable Soup is another one of the best soups for upset stomachs. The best part about this recipe is anything goes, so see what you have growing in your backyard garden or what veggies need to be used up in your kitchen fridge and start chopping, dicing, and slicing.
#10: Lemon and Coriander Soup
If you cannot get enough of the taste from fresh lemons, make a batch of Lemon and Coriander Soup. Chalked full of Vitamin C from the lemons, this soup will give your immunity a boost and soothe any discomfort you may be feeling from that upset stomach.
#11: Lentil Soup
If you are a Vegan or Vegetarian and avoid eating meat, then Lentil Soup is a great option for you. Not only are lentils a great plant-based protein option, but they can improve your soup’s texture. That is right. Avoid those high-calorie thickeners with questionable ingredients and include other fresh foods like beans, chickpeas, and lentils. By adding these extra ingredients, you will also be enhancing the flavor and nutritional profile of your soup even further.
#12: Miso Soup
Miso is a fermented paste created from a mixture of rice koji, sea salt, and soybeans and is a staple ingredient in Japanese fare. It is often used in condiments, glazes, marinades, and soups and pairs well with practically everything from meats to tofu to vegetables.
In addition to being tasty, miso soup has several nutritional benefits and has been used for centuries in Asian cultures as a probiotic to strengthen the immune system. It also contains B12 vitamins and can help to lower bad cholesterol - this is one tasty and nutrient packed hot broth!
Bonus: Miso contains all 20 essential amino acids, making it a complete protein, and includes many healthy antioxidants. Another great option for plant-based lifestyles.
#13: Pea and Potato Soup
If you are passionate about peas and love your potatoes, check out this recipe for Creamy Potato Green Split Pea Soup. Classic split pea soup usually contains a handful of ham, but if you prefer a plant-based option, simply omit the ham and include an extra portion of peas or potatoes. Another best soup for upset stomachs.
#14: Potato Soup
If peas are not your thing, no problem! Skip the peas and make an easy homemade batch of Potato Soup. If you are really suffering from an upset stomach, consider adding a pinch of two of fennel, which is known to help ease bloating, digestive upset, and gas, which may accompany an upset stomach.
#15: Rosemary and Chicken Noodle Soup
If you cannot get enough chicken and are craving something savory, soothe that upset stomach with a spoonful of Rosemary and Chicken Noodle Soup. Rosemary is a gas-relieving herb that may be helpful in calming an upset stomach, so if you need another option to help ease that upset stomach, go out to the garden and add a few sprigs of fresh rosemary.
#16: Turmeric Broth
Turmeric is an anti-inflammatory spice that is good for digestion, so if you are suffering from an upset stomach, it is a no-brainer to make a batch of Turmeric Broth. Not only will the turmeric help ease any digestive discomfort, but the broth can help soothe your stomach too.
#17: Yellow Pumpkin Soup
If you are out of butternut squash, opt for another soothing soup recipe that includes pumpkin. A wonderful option for anyone battling an upset stomach, Yellow Pumpkin Soup is easy to digest, gentle on the stomach, and soothing. Low in calories and high in soluble fiber, Yellow Pumpkin Soup can help keep you and your stomach satiated and may help ease your upset stomach too.
All of these soups sound incredibly tasty, but let's be real, if you have an upset stomach do you really want to cook from scratch? We know we don't! We want healthy soup, that feels like a hug in a bowl asap! Consider stocking up on Proper Good soups, all of Proper Good soups have clean ingredients, taste homemade, and are great to keep on hand in the pantry when you are in a pinch.
Whether you have cold symptoms or are just craving something that is easily digested, we recommend our Chicken Noodle Soup. Plus, it does not contain any of the foods you should be avoiding if you do not feel well. Pairing this with some bland food like plain toast or dry crackers can also help.
This will taste so good that it will hopefully take your mind off your tummy :-) Enjoy it while watching your favorite comedy for the ultimate zone out experience!
Foods to Avoid with an Upset Stomach
Now you know some foods that may help ease digestive discomfort, but here are some foods to avoid.
Dairy contains the milk sugar lactose and if you are lactose intolerant, you may be unable to properly digest lactose. If you already have an upset stomach, consuming dairy may exacerbate your unpleasant symptoms even further, so if you are suffering from a tummy ache, do yourself a favor and skip the dairy for a day or two, this includes skipping milk, yogurt, half 'n' half and cream.
Fatty or Fried Foods
Fatty, fried, or greasy foods should also be avoided if you are experiencing a stomach ache. These types of foods can be difficult to digest and if your stomach is already struggling, you do not want to overwork it even more. Skip your favorite drive-thru and go ahead and save it for another day when your stomach is feeling back to normal.
Insoluble fiber is a type of fiber that does not absorb much water, so it does not change consistency much when wet. It can be found in foods like barley, beans, bran, and nuts. Although fiber is part of a healthy diet, it can worsen digestive upset, so if you are having tummy troubles, lay low on your daily dose of insoluble fiber until you are feeling better.
You may love spicy foods, but they come with a kick of heat, which can worsen an upset stomach. If you have an upset stomach, do yourself (and your stomach) a favor, save the spice for another day and stick to bland foods for a little bit.
Here's to Feeling Better!
Though you may not feel like eating much, if you're feeling under the weather reach for one of these soups and pair with plain toast or crackers.
If you do not feel like cooking, stock up on some soups for your kitchen pantry and save yourself the prep work. You'll be healing in no time! Chicken soup anyone?
Do not forget to stay hydrated too! :-)