Best Soup for Upset Stomach: 5 Soothing Options That Work

The best soups for upset stomach are clear broth-based options like chicken broth, ginger soup, and miso soup. These light, easily digestible soups provide hydration, electrolytes, and gentle nutrients without irritating the digestive system. For immediate relief, sip warm ginger broth slowly while avoiding dairy, spices, and fatty ingredients.

When your stomach is feeling unsettled, choosing the right food can make a significant difference in your recovery. Soup has been a go-to remedy for digestive discomfort for generations, but not all soups deliver equal benefits when you're experiencing nausea, cramps, or indigestion. Understanding which soups genuinely help—and why they work—can provide much-needed relief during uncomfortable digestive episodes.

The Science Behind Soup for Digestive Comfort

Soup offers multiple benefits for an upset stomach beyond just being easy to consume. The warm liquid temperature helps relax digestive muscles while promoting hydration—critical when nausea or vomiting may have caused fluid loss. Broth-based soups deliver essential electrolytes like sodium and potassium that maintain proper fluid balance. The gentle warmth also stimulates digestive enzymes without requiring significant energy expenditure from your body.

Research shows that certain ingredients commonly found in soothing soups contain compounds that directly address digestive discomfort. For example, ginger contains gingerols that reduce inflammation in the gastrointestinal tract and accelerate gastric emptying. Similarly, the amino acid glutamine found in bone broth supports intestinal lining repair. These natural compounds work synergistically with the hydrating properties of broth to create an optimal environment for digestive recovery.

Top 5 Soups for Upset Stomach Relief

Not all soups provide equal relief when your digestive system is compromised. The following options have demonstrated effectiveness for mild to moderate stomach upset:

Soup Type	Key Benefits	Preparation Tips	When to Use
Clear Chicken Broth	Provides electrolytes, easy to digest, contains gelatin for gut healing	Use homemade or low-sodium store-bought; remove fat layer	Initial recovery phase after vomiting
Ginger Soup	Natural anti-nausea properties, reduces inflammation	Fresh ginger simmered 20 minutes; add lemon juice	Nausea and motion sickness
Miso Soup	Probiotics for gut health, contains digestive enzymes	Add miso paste after boiling; don't overheat	Rebuilding gut flora after illness
Bland Vegetable Soup	Gentle fiber, vitamins without irritation	Carrots, zucchini, celery; no onions or garlic	Later recovery phase
Bone Broth	Glutamine for intestinal lining repair, collagen benefits	Simmer 12-24 hours; strain thoroughly	Extended digestive recovery

Why Clear Broths Outperform Creamy Soups

When addressing digestive discomfort, broth-based soups consistently outperform creamy or dairy-based alternatives for several physiological reasons. Fatty ingredients require more bile production and pancreatic enzyme secretion, placing additional strain on an already compromised digestive system. Dairy products can be problematic for many adults due to lactose intolerance, which often worsens during gastrointestinal illness.

The simplicity of clear broths allows for rapid gastric emptying—typically within 30-60 minutes—compared to 2-4 hours for heavier, fat-containing meals. This quick transit time prevents prolonged stomach distension that can trigger nausea. Additionally, the low fiber content in properly strained broths minimizes peristaltic stimulation, giving irritated intestinal tissues time to heal.

Optimal Preparation Techniques for Maximum Benefit

How you prepare your soup matters as much as the ingredients you choose. For best results when dealing with stomach upset:

• Temperature matters: Serve soup warm but not hot (100-110°F / 38-43°C) to avoid further irritating sensitive stomach lining
• Sip slowly: Consume small amounts (1-2 ounces) every 10-15 minutes rather than drinking larger portions
• Strain thoroughly: Remove all solid particles for initial recovery phases to minimize digestive effort
• Avoid additives: Skip salt, pepper, and other seasonings during acute symptoms
• Start simple: Begin with plain broth before progressing to soups with minimal vegetable content

For ginger soup specifically, research indicates that simmering fresh ginger for 20 minutes optimizes the extraction of active compounds while maintaining their effectiveness. Adding a small amount of lemon juice can enhance ginger's anti-nausea properties through synergistic effects.

When Soup Isn't Enough: Recognizing Serious Symptoms

While soup can provide valuable support for mild digestive upset, certain symptoms require immediate medical attention. Discontinue home remedies and seek professional care if you experience:

• Continuous vomiting lasting more than 24 hours
• Blood in vomit or stool
• Severe abdominal pain that doesn't improve
• Signs of dehydration (dark urine, dizziness, rapid heartbeat)
• High fever accompanying digestive symptoms

Remember that soup serves as supportive care for mild digestive discomfort, not as a treatment for serious medical conditions. For persistent symptoms beyond 48 hours, consult a healthcare provider to rule out underlying conditions requiring specific treatment.

Transitioning Back to Regular Eating

As your stomach begins to settle, gradually expand your diet while continuing to incorporate beneficial soups. The BRAT diet (bananas, rice, applesauce, toast) has traditionally been recommended, but modern nutritional guidance suggests adding protein and additional nutrients more quickly.

After 24 hours of tolerating clear broths, you can progress to:

1. Strained vegetable soups with carrots and zucchini
2. Soft-cooked oats with a broth base
3. Boiled potatoes without skin
4. Scrambled eggs (if dairy isn't problematic)

Maintain small, frequent meals rather than large portions, and continue drinking broth-based soups throughout your recovery period to support gut healing. Complete digestive recovery typically takes 3-5 days after symptoms subside, so be patient with your reintroduction of more complex foods.

What's the best soup for upset stomach and diarrhea?

Clear broth soups like chicken or vegetable broth are most effective for diarrhea as they replace lost fluids and electrolytes without adding fiber that could worsen symptoms. Avoid soups with dairy, spices, or high-fat ingredients which may aggravate diarrhea. Sip small amounts frequently rather than drinking large portions at once.

How soon after vomiting can I eat soup?

Wait 1-2 hours after the last episode of vomiting before attempting to consume any food or liquid. Start with small sips of room-temperature clear broth, taking about 1-2 ounces every 10-15 minutes. If you can keep this down for 30-60 minutes without nausea, gradually increase the amount. Avoid hot soups initially as temperature extremes can trigger further vomiting.

Is miso soup good for stomach flu recovery?

Yes, miso soup can be beneficial during stomach flu recovery due to its probiotic content that helps restore healthy gut bacteria. However, introduce it only after you've tolerated clear broths for 12-24 hours. Use a mild miso paste and avoid adding garlic or other strong flavors initially. The fermentation process creates enzymes that aid digestion, but don't consume miso soup if you're still experiencing active vomiting.

Can ginger soup help with nausea from pregnancy?

Ginger soup is generally considered safe and effective for pregnancy-related nausea, with multiple studies supporting ginger's anti-nausea properties. However, pregnant women should consult their healthcare provider before using ginger therapeutically. Limit consumption to 1 gram of ginger per day (about 1-inch piece of fresh ginger in soup) and discontinue if any discomfort occurs. Avoid ginger if you have a history of bleeding disorders or are near your delivery date.

How long should I continue eating bland soups after stomach upset?

Continue with bland, broth-based soups for 24-48 hours after symptoms subside. Then gradually introduce soft vegetables and proteins over the next 2-3 days. Complete digestive recovery typically takes 3-5 days after symptoms disappear, so maintain gentle eating habits during this period. Listen to your body's signals—return to clear broths if symptoms reappear during reintroduction of more complex foods.