10 Healthy Soup Recipes for an Upset Stomach

1. Ginger Carrot Soup

This soothing soup combines the anti-inflammatory properties of ginger with the sweetness of carrots. Ginger is known to aid digestion and can help alleviate nausea, making this a fantastic choice for an upset stomach.

• Ingredients:
  • 4 large carrots, peeled and chopped
  • 1 tablespoon fresh ginger, grated
  • 1 onion, chopped
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 1 tablespoon olive oil
• Instructions:
  1. In a large pot, heat olive oil over medium heat. Add onions and sauté until translucent.
  2. Add chopped carrots and grated ginger, cooking for an additional 5 minutes.
  3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until the carrots are tender.
  4. Use an immersion blender to puree the soup until smooth. Season with salt and pepper to taste.

2. Chicken Bone Broth Soup

Bone broth is rich in nutrients and has a healing effect on the digestive system. It provides a gentle and nourishing option for those struggling with stomach issues.

• Ingredients:
  • 2 chicken carcasses
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 onion, quartered
  • 2 tablespoons apple cider vinegar
  • Water (enough to cover the bones)
  • Salt and pepper to taste
• Instructions:
  1. Place the chicken carcasses in a large stockpot. Add carrots, celery, onion, and apple cider vinegar.
  2. Cover with water and bring to a boil. Reduce heat and simmer for at least 4 hours, or up to 24 hours for best results.
  3. Strain the broth, discarding the solids. Season with salt and pepper to taste.

3. Potato Leek Soup

This creamy, comforting soup is made with simple ingredients and is easy on the stomach. Potatoes are gentle on digestion, and leeks add a mild onion flavor.

• Ingredients:
  • 3 large potatoes, peeled and diced
  • 2 leeks, cleaned and sliced
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste
• Instructions:
  1. In a pot, heat olive oil over medium heat. Add leeks and sauté until soft.
  2. Add diced potatoes and vegetable broth. Bring to a boil and then reduce heat to simmer for 20-25 minutes or until potatoes are tender.
  3. Blend the soup until smooth and creamy. Season with salt and pepper to taste.

4. Butternut Squash Soup

Butternut squash is not only delicious but also packed with vitamins and minerals. This soup is both creamy and soothing, making it ideal for an upset stomach.

• Ingredients:
  • 1 medium butternut squash, peeled and cubed
  • 1 onion, chopped
  • 3 cups vegetable broth
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 1 tablespoon olive oil
• Instructions:
  1. Heat olive oil in a large pot over medium heat. Add onion and sauté until translucent.
  2. Add the cubed butternut squash and cumin, stirring for 2-3 minutes.
  3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer until squash is tender, about 15-20 minutes.
  4. Blend the mixture until smooth, then season with salt and pepper.

5. Miso Soup

Miso soup is a traditional Japanese dish that is not only comforting but also packed with probiotics, which can aid digestion. This light soup is easy on the stomach and can be customized with various ingredients.

• Ingredients:
  • 4 cups water
  • 1/4 cup miso paste
  • 1 cup tofu, cubed
  • 1 cup seaweed (wakame or nori)
  • 2 green onions, sliced
• Instructions:
  1. Bring water to a simmer in a pot. In a separate bowl, mix miso paste with a small amount of hot water to dissolve.
  2. Once the water is simmering, stir in the dissolved miso and tofu. Add seaweed and green onions, cooking for an additional 5 minutes.

6. Turmeric Lentil Soup

Turmeric has well-known anti-inflammatory properties, making this lentil soup a fantastic choice for those experiencing discomfort. Lentils are rich in fiber, which can aid digestion.

• Ingredients:
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 teaspoon turmeric powder
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 1 tablespoon olive oil
• Instructions:
  1. In a pot, heat olive oil over medium heat. Add onion, carrots, and garlic, sautéing until softened.
  2. Stir in lentils and turmeric, then add vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
  3. Season with salt and pepper to taste before serving.

7. Tomato Basil Soup

This classic tomato soup is light and refreshing, with the addition of basil to aid digestion. This soup can be enjoyed warm or cold, making it versatile for any occasion.

• Ingredients:
  • 4 cups fresh tomatoes, chopped (or canned tomatoes)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup fresh basil leaves
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 1 tablespoon olive oil
• Instructions:
  1. In a pot, heat olive oil over medium heat. Add onion and garlic, sautéing until fragrant.
  2. Add tomatoes and broth, bringing to a boil. Reduce heat and simmer for 20 minutes.
  3. Stir in basil leaves and blend until smooth. Season with salt and pepper to taste.

8. Spinach and Avocado Soup

This creamy soup is packed with nutrients from spinach and healthy fats from avocado. It’s light yet satisfying, making it perfect for a sensitive stomach.

• Ingredients:
  • 2 cups fresh spinach
  • 1 ripe avocado
  • 2 cups vegetable broth
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
• Instructions:
  1. In a pot, bring vegetable broth to a simmer. Add spinach and cook until wilted.
  2. Transfer the spinach and broth to a blender. Add avocado and lemon juice, blending until smooth.
  3. Season with salt and pepper to taste before serving.

9. Carrot and Coriander Soup

This vibrant soup is not only delicious but also packed with nutrients. Carrots are gentle on your stomach, while coriander can help reduce bloating and discomfort.

• Ingredients:
  • 6 large carrots, chopped
  • 1 onion, chopped
  • 1 tablespoon fresh coriander, chopped
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 1 tablespoon olive oil
• Instructions:
  1. Heat olive oil in a pot over medium heat. Add onions and sauté until soft.
  2. Add chopped carrots and broth. Bring to a boil, then reduce heat and simmer until carrots are tender, about 20 minutes.
  3. Blend until smooth and stir in fresh coriander. Season with salt and pepper to taste.

10. Zucchini and Basil Soup

This light soup is perfect for warm days or when you want something refreshing. Zucchini is easy on the stomach and pairs beautifully with fresh basil.

• Ingredients:
  • 3 medium zucchinis, chopped
  • 1 onion, chopped
  • 2 cups vegetable broth
  • 1 cup fresh basil leaves
  • Salt and pepper to taste
  • 1 tablespoon olive oil
• Instructions:
  1. In a pot, heat olive oil over medium heat. Add onion and sauté until translucent.
  2. Add chopped zucchinis and broth, bringing to a boil. Reduce heat and simmer until zucchinis are tender, about 10-15 minutes.
  3. Blend until smooth and stir in fresh basil. Season with salt and pepper to taste.

These healthy soup recipes are not only gentle on the stomach but also packed with essential nutrients. Whether you’re dealing with an upset stomach or just looking for a comforting meal, these soups are sure to provide relief and nourishment. Feel free to customize the ingredients according to your taste and dietary needs, and enjoy the soothing warmth of a delicious bowl of soup!

Tips for Making the Best Healthy Soup for Upset Stomach

Creating a soothing and nutritious soup is an art. Here are some helpful tips to ensure your soups are both delicious and easy on your stomach:

• Choose Fresh Ingredients: Fresh vegetables and herbs not only enhance the flavor but also provide more nutrients. Look for seasonal produce for the best quality.
• Limit Spices: While spices can elevate flavor, avoid overly spicy ingredients if you’re experiencing stomach discomfort. Opt for milder herbs like basil and parsley.
• Blend for Smoothness: Blending soups can create a smoother texture, making them easier to digest. This is especially beneficial for those with sensitive stomachs.
• Use Homemade Broth: If possible, use homemade vegetable broth. This can be gentler on your stomach and allows you to control the ingredients used.
• Incorporate Simple Carbs: Adding ingredients like rice or potatoes can make your soup more filling while being gentle on the stomach. They provide energy without causing irritation.

Storing and Reheating Your Soup

Proper storage and reheating can help you enjoy your healthy soups for longer:

• Storage: Store leftover soup in airtight containers in the refrigerator for up to 3-4 days. For longer storage, consider freezing portions.
• Reheating: When reheating, do so gently on the stove or in the microwave. Avoid boiling, as this can change the texture and flavor.
• Thinning Your Soup: If your soup thickens after refrigeration, add a splash of water or broth while reheating to restore its original consistency.

By following these tips, you can ensure that your healthy soup for an upset stomach remains delightful and nourishing, bringing you comfort whenever you need it most.

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