Beat Bloating with These Soothing, Nutritious Soups

Soups That Can Help Reduce Bloating

Bloating is a common issue that can make your stomach feel swollen or enlarged. While there are various medical conditions that can cause bloating, most of the time it is triggered by something in your diet. The good news is that there are many delicious soups you can eat to help reduce bloat!

Why Soup is Good for Bloating

There are a few reasons why soup can be beneficial for a bloated stomach:

The ingredients in soup are usually cooked well and easier to digest than raw vegetables or other foods.
Broths and soups tend to be high in potassium, which can help offset bloat-inducing sodium.
The warmth from hot soups can help stimulate digestion and move things along your gastrointestinal tract.
Soup is a good way to get nutrients from vegetables without the extra fiber that could contribute to gas and bloating.

The Best Soups for Beating Bloat

1. Chicken Soup

Classic chicken soup is a great option when you're feeling bloated. Chicken provides protein without much fat, and the chicken broth is full of minerals that can help replenish electrolytes. Avoid adding too much salt or high-FODMAP veggies like onions.

2. Vegetable Soup

Low-FODMAP veggies like carrots, zucchini, spinach and green beans make a excellent base for veggie soup. Go easy on any veggies in the onion family, which can contribute to bloating. The nutrients from the veggies coupled with the fluid from the broth will get your gut back on track.

3. Lentil Soup

Lentils are a great source of fiber and plant-based protein, which can help fight bloat in a couple ways. The fiber can help get things moving through your system, while the protein supports digestive enzymes. Just be mindful of added sodium from canned or boxed lentil soups.

4. Tomato Soup

Soothing tomato soup is usually fine for bloating, unless you have sensitivities to FODMAPs or acidity. Tomatoes provide potassium and vitamin C, both of which can have anti-bloat effects. Try making your own fresh tomato soup instead of canned to control ingredients.

5. Miso Soup

The probiotics in fermented miso paste can help get your gut bacteria balanced, which is key for beating bloat. Combine with tofu, seaweed and green onions for a light but nourishing soup. Limit added sodium and pairing with rice to prevent overeating.

6. Egg Drop Soup

Protein-rich egg drop soup is an anti-bloat winner, thanks to the egg whites and green onions which are gentle on the stomach. Use reduced-sodium broth and avoid adding gas-producing ingredients like broccoli or garlic.

Foods to Avoid in Soup When Bloated

While soup can be great for reducing bloat, there are some ingredients that should be limited or avoided:

Onions - Onions and garlic contain FODMAPs that can exacerbate bloating.
Beans - Legumes like beans can be gas-producing and lead to more bloating.
Broccoli - Cruciferous veggies like broccoli are hard to digest raw or cooked.
Cabbage - Like broccoli, cabbage and other cruciferous veggies can contribute to bloat.
Mushrooms - FODMAPs in some types of mushrooms may trigger digestive issues.
Barley - Despite being healthy, barley is high in gluten which causes problems for some.

Tips for Cooking Anti-Bloating Soup

Follow these tips to get the maximum bloat-busting benefits from homemade soup:

Use vegetable or chicken broth instead of creamy, salt-heavy bases.
Opt for lower-FODMAP veggies like carrots, celery, zucchini and spinach.
Add a squeeze of lemon juice for flavor and electrolyte balance.
Simmer ginger or fennel to help stimulate digestion and reduce gas.
Avoid over-salting the broth, which can lead to water retention.
Stick to gluten-free grains like quinoa or rice noodles, if using.

Lifestyle Habits to Help Prevent Bloating

While eating the right soups can provide relief when you're already bloated, making certain lifestyle changes can help prevent bloating in the first place:

Drink plenty of water to stay hydrated.
Eat smaller, more frequent meals to improve digestion.
Avoid chewing gum and carbonated beverages which can cause gas.
Don't smoke or use e-cigarettes, which can trigger bloating.
Reduce salt intake to avoid water retention.
Manage stress levels through yoga, meditation or other relaxation methods.
Get enough sleep, as fatigue can disrupt digestive processes.

When to See a Doctor About Bloating

While making dietary changes like eating bloat-reducing soups can provide relief in many cases, it's important to be aware of signs that could indicate a more serious medical condition. See your doctor promptly if you experience:

Frequent or severe abdominal swelling
Bloating that persists for weeks
Difficulty eating due to feeling overly full
Unexplained weight loss
Blood in stool
Persistent diarrhea or constipation
Fever or vomiting along with bloating

Being proactive about bloating relief enables you to take control of your digestive health. A few bowls of nourishing anti-bloat soup, along with positive lifestyle habits, can get your stomach feeling comfortable again. But don't hesitate to see a doctor if symptoms are severe or long-lasting.

FAQs

What are some of the best soups to eat when bloated?

Some great options are chicken soup, vegetable soup, lentil soup, tomato soup, miso soup, and egg drop soup. These provide nutrients and ingredients that can help soothe digestion and reduce bloating.

Are there any foods I should avoid adding to soup if I'm bloated?

It's best to avoid ingredients like onions, beans, broccoli, cabbage, certain mushrooms, and barley when making soup for a bloated stomach. These foods contain FODMAPs and compounds that can contribute to gas and bloating.

How can I make sure my homemade soup helps reduce bloating?

Use a low-sodium vegetable or chicken broth, opt for low-FODMAP veggies like carrots and zucchini, add ginger or fennel to aid digestion, avoid over-salting, and use gluten-free grains sparingly.

What lifestyle changes can prevent bloating?

Drink plenty of water, eat smaller meals more frequently, reduce gas-producing foods and beverages, lower salt intake, manage stress, get enough sleep, and avoid smoking/vaping.

When should I see a doctor for bloating?

See a doctor if you have frequent, severe or persistent bloating, difficulty eating, unexplained weight loss, blood in stool, diarrhea or constipation, vomiting/fever along with bloating, or other concerning symptoms.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.