Healing Soup for Gastritis: A Gentle Recipe Guide

When your stomach’s feeling sensitive, finding a meal that’s both soothing and satisfying can be a challenge. That’s where a gentle, healing soup comes into play. Perfect for those dealing with gastritis, this soup recipe is crafted to be easy on your stomach while helping to calm and restore your digestive system.

Made with ingredients known for their soothing properties, this soup not only comforts your stomach but also envelops you in its warm embrace, making you feel cared for and nourished. Whether you’re experiencing a flare-up or just seeking a light, healthful meal, this soup promises to be both therapeutic and delicious.

So, grab your favorite pot and let’s get simmering. You’ll find that not only is this soup a balm for the stomach, but preparing it can also be a tranquil, almost meditative process.


When targeting a soup that’s gentle on your stomach, selecting the right ingredients is crucial. Here’s a thoughtful compilation of core and optional ingredients that blend well to soothe your gastritis while keeping the soup flavorful and wholesome.

Choosing Gentle Ingredients

For the base of your soup, focus on ingredients that are known to be soothing and easy to digest:

  • Chicken Broth: Start with 4 cups of low-sodium chicken broth as a gentle, flavorful base.
  • Carrots: 1 cup of peeled and thinly sliced carrots. They are not only gentle on the stomach but also rich in nutrients.
  • Potatoes: Add 1 cup of peeled and cubed potatoes for their comforting texture and filling nature.
  • Zucchini: Include 1 cup of sliced zucchini, which is easy to digest and adds a soft texture to the soup.
  • Chicken: 1 cup of cooked, shredded chicken breast, offering a lean protein source that’s low in fat.
  • Ginger: A 1-inch piece of fresh ginger, finely grated, to help reduce inflammation and ease digestion.
  • Olive Oil: Use 1 tablespoon for lightly sautéing the vegetables to bring out their flavors without using heavy fats.

Optional Ingredients for Flavor

Enhance the taste of your soup without irritating your stomach by considering these optional, digestible flavorings:

  • Fresh Herbs: Add a tablespoon of finely chopped parsley or basil to introduce freshness and a mild aroma towards the end of cooking.
  • Lemon Juice: Squeeze in a tablespoon of fresh lemon juice before serving to give a slight tang and boost of vitamin C, which can help in healing.
  • Spinach: Stir in a cup of fresh spinach during the last few minutes of cooking; it’s not only gentle but will add color and nutrients to your soup.

Tailor these ingredients to your tolerance, and enjoy a soothing, tasty meal that supports your stomach health.

Tools and Equipment

Before you begin crafting your soothing soup for gastritis, ensure you have the right tools and equipment on hand to make the process smooth and enjoyable. Here’s what you’ll need:

Essential Tools

  1. Large Pot or Dutch Oven: Choose a heavy-bottomed pot or Dutch oven that can hold at least 6 quarts. This will be your primary vessel for cooking the soup, allowing enough space for all the ingredients to simmer together and flavors meld beautifully.
  2. Cutting Board and Sharp Knife: A durable cutting board and a sharp knife are crucial for prepping your vegetables. Since your ingredients need to be finely chopped to ensure they are easy to digest, make sure your knife is well-honed.
  3. Measuring Cups and Spoons: Accurate measurement is key in balancing the flavors, especially when including ingredients like ginger and olive oil, which must be measured carefully to avoid overwhelming the soup.
  4. Immersion Blender: If you prefer your soup to have a smoother texture, an immersion blender can be used. This tool is especially useful for blending the soup directly in the pot if your stomach requires a finer, pureed consistency.
  5. Strainer: To ensure your broth is clear and free of any large particles that might irritate a sensitive stomach, consider pouring the soup through a strainer.
  6. Ladle and Serving Bowls: A ladle will help you serve your soup without the mess, and having warm serving bowls ready can enhance the comfort of enjoying your freshly made soup.

Gathering these tools before you start cooking will help streamline your cooking process, making it a more delightful and stress-free experience.


Begin with preparing your workspace and ingredients. This ensures a seamless cooking process and keeps your focus on creating a soothing soup for gastritis relief.

Cleaning and Chopping Vegetables

Start by thoroughly washing all vegetables under cold running water to remove any dirt or chemicals. Use a clean vegetable brush for root vegetables like carrots and potatoes to ensure they are perfectly clean. Once washed, place them on a clean kitchen towel or paper towels to dry.

Proceed to peeling the carrots and potatoes. Use a sharp peeler or knife, making sure to remove only the thin outer layer to preserve as much of the nutrient-rich flesh as possible. For zucchini, simply trim the ends as peeling is not necessary; its skin is soft and loaded with nutrients.

Next, chop all your vegetables. Cut the carrots and potatoes into even, bite-sized pieces, about half an inch each, to ensure they cook uniformly. Slice the zucchini into half-moons or quarters, depending on their size. Keep the chopped vegetables in separate bowls based on their cooking times; potatoes and carrots typically take longer to cook than zucchini.

Pre-Cooking Preparation

Before you start cooking, make sure your chicken is ready. If you’re using breast or thigh meat, trim any excess fat and cut the chicken into small, digestible pieces, about one inch in size. This size ensures that the chicken cooks quickly and evenly.

Prepare your broth and have it nearby. Whether you’re using homemade or store-bought chicken broth, ensure it’s at room temperature or slightly warmed to avoid shocking the cooking process when added to the pot.

Gather your olive oil, ginger—which should be finely minced—and any optional herbs you’re planning to use. If you choose to add lemon juice or spinach, prepare these now as well. Measure the olive oil needed and have the herbs washed and chopped.

Having all components prepared and organized streamlines the cooking process, which is especially helpful when your stomach is sensitive. This meticulous preparation creates a soothing cooking environment and a more enjoyable experience making your healing soup.

Cooking Instructions

Dive into the process of transforming these soothing ingredients into a comforting soup. Your careful preparation sets the stage for this nourishing concoction that’s gentle on the stomach.

Simmering the Soup

  1. Start by heating a tablespoon of olive oil in a large pot over medium heat. Once the oil is shimmering, add your finely chopped ginger, stirring frequently to prevent burning. Cook until it becomes fragrant, about 1-2 minutes.
  2. Add your cleaned and chopped carrots, potatoes, and zucchini to the pot. Stir the vegetables around to coat them in the ginger-infused oil, sautéing them for about 5 minutes until they begin to soften.
  3. Pour in the chicken broth gently, ensuring it covers the vegetables. Increase the heat to bring your soup to a gentle boil.
  4. Once boiling, add your pre-cooked chicken pieces to the pot. Reduce the heat to allow the soup to simmer. Let it simmer uncovered for 20-25 minutes, or until the vegetables are tender and the flavors meld beautifully.
  5. If using an immersion blender, carefully blend part of the soup directly in the pot to achieve your desired consistency. This step is optional but helps thicken the soup slightly and integrate the flavors more thoroughly.

Seasoning the Soup

  1. After the vegetables are tender and the soup has simmered, taste your concoction. This is your chance to fine-tune the flavors according to your preference and dietary needs.
  2. For a subtle brightness, stir in a teaspoon of fresh lemon juice. If you’ve opted for herbs like parsley or thyme, now is the time to add them, finely chopped.
  3. Adjust salt sparingly, if needed. Keep in mind that minimal salt is better for gastritis-friendly diets.
  4. Give the soup a final stir, and allow it to simmer for an additional 5 minutes. This final simmering will ensure all the flavors are perfectly combined and the soup reaches the soothing warmth you desire.

This approach to seasoning keeps the soup light and digestible, yet flavorful, aligning with the needs of a sensitive stomach while offering culinary enjoyment.

Serving Suggestions

For a perfectly rounded meal, here’s how to serve your soothing gastritis-friendly soup to maximize its healing benefits and appeal.

Garnishing Ideas

Add a gentle touch of flavor and color to your soup without overwhelming your stomach. Try sprinkling a small amount of fresh chopped parsley or cilantro on top for a fresh, herby brightness. If your stomach can handle a bit of dairy, a dollop of Greek yogurt or a sprinkle of grated Parmesan cheese can add a creamy finish. Remember to keep garnishes light to maintain the soup’s soothing qualities.


To keep your meal light yet satisfying, pair your soup with a simple side. Opt for a slice of whole wheat or gluten-free toast, which provides a comforting crunch without being too heavy. If you prefer a gluten-free option, rice cakes are a wonderful alternative. They offer a satisfying texture that complements the smoothness of the soup. Ensure any accompaniments are plain and lightly seasoned to avoid irritation, keeping the focus on the healing nature of your main dish.

Make-Ahead Instructions

Preparing your gastritis-friendly soup in advance can save you time and ensure you always have a soothing meal ready when you need it. Follow these steps to make your soup ahead of time, while maintaining its healing qualities and fresh flavors.

Preparing the Soup Base

  1. Sauté the Ingredients: Begin by sautéing the ginger and desired vegetables as outlined in the main recipe. This step is crucial as it helps release the flavors that form the base of your soup.
  2. Add the Broth: Once your vegetables are softened and fragrant, pour in the chicken broth. Bring the mixture to a simmer and let it cook for a few minutes to combine the flavors.

Adding the Chicken

  1. Incorporate Chicken: Add pre-cooked chicken to the broth. Using pre-cooked chicken not only saves cooking time but also ensures that the chicken remains tender and easy to digest, which is important for a gastritis-friendly diet.

Simmering and Blending

  1. Simmer the Soup: Allow the soup to simmer gently; this is when the magic happens and the flavors truly meld together.
  2. Blend if Desired: For a smoother consistency, carefully transfer the soup to a blender, or use an immersion blender directly in the pot. Blend until you reach your desired texture.

Cooling and Storing

  1. Cool Down: Let the soup cool completely before transferring it to storage containers. This prevents condensation which can lead to spoilage.
  2. Refrigerate or Freeze: Portion the soup into airtight containers. Refrigerate if you plan to eat the soup within three days; otherwise, freeze it. Frozen soup can be stored for up to one month.


  1. Thaw and Reheat: If frozen, thaw your soup overnight in the refrigerator. Reheat it on the stove over low heat to preserve the flavors and nutrients. Avoid boiling to keep it gentle on the stomach.
  2. Adjust Seasonings: Before serving, taste your soup and adjust the seasoning with a bit of salt, lemon juice, or herbs, keeping it light to suit your dietary needs.

Storage Tips

Properly storing your gastritis-friendly soup ensures that you can enjoy its soothing benefits even on days when cooking seems daunting. Here’s how to keep your soup fresh and ready-to-eat.

Cool Down Properly

After cooking, allow your soup to cool to room temperature before refrigeration. This prevents condensation from forming inside the container, which could make your soup watery and less flavorful.

Use Airtight Containers

For storage, opt for glass airtight containers. Glass does not absorb flavors and helps maintain the soup’s freshness. Divide the soup into portions to avoid repeated heating of the entire batch, which can degrade its quality.

Refrigerate Promptly

Once your soup is at room temperature, refrigerate it promptly. Soup should be stored in the refrigerator and consumed within 3-5 days for optimal freshness.

Freezing for Later Use

If you want to extend the life of your soup, freezing is an excellent option. Freeze the soup in covered airtight containers or heavy-duty freezer bags. Properly stored, the soup can be kept frozen for up to 2-3 months. Label the containers with the freezing date for easy tracking.

Reheating Tips

To reheat, thaw the soup in the refrigerator if frozen, then warm it on the stove over low heat to preserve its gentle properties. Avoid microwaving as it can unevenly heat and potentially spoil the soothing nature of your soup. Stir occasionally and ensure it is heated through before serving.

Following these storage tips, your soup remains a reliable comforting meal, ready to alleviate your stomach discomfort at a moment’s notice.


You’ve now got all the tools you need to whip up a soothing soup that’s perfect for your sensitive stomach. Remember the importance of choosing the right ingredients and following the correct cooking methods to ensure your soup is as gentle as it is tasty. With these tips in your culinary arsenal you’re ready to create a comforting meal that not only satisfies your hunger but also nurtures your health. So go ahead give your stomach the care it deserves with a bowl of homemade healing soup. Enjoy the warmth and wellness in every spoonful!

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