Nausea is a common symptom stemming from various causes, including illness, motion sickness, or digestive distress. When this feeling strikes, the body needs an easily digestible source of nutrients to maintain fluid balance and provide gentle nourishment. Soups are effective because they deliver liquid and essential elements in a form that requires minimal effort from a compromised digestive system. Consuming a gentle soup allows the stomach to rest while supporting recovery.
The Digestive Benefits of Simple Broths
The foundational component of any restorative soup is the broth, which is beneficial when the stomach is unsettled. Clear broths, such as fat-free chicken or vegetable varieties, are absorbed quickly into the bloodstream. This rapid absorption combats dehydration, a common risk when experiencing nausea. Broths also replenish lost electrolytes, specifically sodium and potassium, which are vital for nerve function and maintaining fluid levels. Since clear broths contain minimal fat and fiber, they do not require the intense digestion that solid foods demand. This minimizes strain on the gastrointestinal tract, promoting “gut rest” while delivering energy and salts.
Specific Soups for Settling the Stomach
The most effective soups for calming an upset stomach are built on mild, clear broths and contain specific soothing ingredients. Simple chicken or vegetable broth offers hydration and electrolytes without heavy solids that could trigger discomfort. To enhance the anti-nausea effect, fresh ginger is a reliable addition. Ginger contains compounds known to accelerate gastric emptying and block receptors that trigger the vomiting reflex, providing relief from queasiness. A third option is a rice-based soup, such as congee or rice porridge, made by simmering rice in broth until the grains break down. The starches create a thick, easily digestible consistency that helps bind stomach contents and soothe irritation.
Preparation and Serving Tips
The way soup is prepared and consumed is important when dealing with nausea. It is best to serve the soup lukewarm or slightly warm, avoiding steaming hot or ice cold temperatures. Very hot temperatures can intensify stomach discomfort, and strong aromas from hot food can be a nausea trigger. For maximum ease of digestion, consider pureeing the soup or straining out all solid pieces, aiming for a smooth, thin texture. When eating, take small, frequent sips rather than consuming a large bowl all at once. This prevents overfilling the sensitive stomach and allows for continuous, gentle hydration.
Ingredients to Exclude When Nauseous
Certain common soup ingredients should be avoided because they can exacerbate nausea and indigestion. High-fat components, such as cream, dairy, or fatty cuts of meat, take longer to digest and can sit heavily in the stomach. Highly acidic ingredients, including tomatoes, vinegar, and citrus juices, can irritate the sensitive stomach lining and increase reflux. Strong spices, such as chili powder, curry, garlic, or onion, can stimulate the digestive system too intensely. Avoiding these elements ensures the soup remains bland and gentle for a distressed digestive tract.