Soup is naturally gentle on the stomach in most forms, but tomato-based and cream-heavy soups are worth approaching carefully, since one is highly acidic and the other can be high in fat.
Four soups to try
- Chicken and vegetable soup with a light broth base and carrots, celery, and rice
- Butternut squash soup, blended smooth, with a small amount of ginger for flavor
- Lentil soup with carrots and a mild herb base (avoiding heavy chili or cumin if you're sensitive to spice)
- Pureed vegetable soup (zucchini, spinach, or pea) with a splash of oat milk for creaminess instead of heavy cream
Making a tomato-based soup gentler
If tomato soup is a favorite, using a smaller amount of tomato blended with a larger base of roasted red pepper and a splash of oat milk to mellow the acidity can make it more tolerable than a straight tomato base, though it's still worth testing carefully since tomato remains the dominant trigger even in smaller amounts.
A practical note on broth
Store-bought broths vary a lot in fat and sodium content — a lower-fat, lower-sodium broth as your base gives you more control over the final dish than a rich, pre-seasoned one.
