Egg drop soup, also known as egg flower soup, has been a popular home remedy for stomach issues in Chinese culture for centuries. It’s a simple broth-based soup made with eggs, which are drizzled into hot broth and cooked briefly to form wispy egg ribbons.
But does this soothing soup really help soothe an upset stomach? Let’s take a closer look at the evidence behind this classic comfort food.
What is egg drop soup?
Egg drop soup has just a few main ingredients:
– Broth – Chicken, vegetable or pork broth provides the base. Broth is rich in nutrients like B vitamins, magnesium and phosphorus.
– Eggs – Eggs are whisked together and drizzled into the hot broth to create thin, silky egg ribbons. Eggs provide protein and vitamins.
– Cornstarch – A small amount of cornstarch helps thicken the broth slightly.
– Green onions – Sliced green onions add freshness, flavor and nutrients.
– Salt and white pepper – A little salt and white pepper enhance the flavor.
The soup comes together quickly by heating up broth, then whisking a egg with a bit of cornstarch and drizzling it into the broth while stirring constantly. Green onions are then sprinkled on top.
Beyond these core ingredients, cooks can customize their egg drop soup by adding mushrooms, carrots, soy sauce, sesame oil or other ingredients. Keeping the soup simple allows the subtle flavors of the eggs and broth to shine.
Potential benefits of egg drop soup
So why has egg drop soup become such a staple home remedy for all kinds of stomach woes? Here are some of the potential benefits of its nourishing ingredients:
**1. Hydration from broth**
Staying hydrated is key when you have gastrointestinal issues like diarrhea, vomiting or loss of appetite.
Sipping on broth provides hydration and electrolytes from the sodium in the broth. This can help replenish your body after illness or vomiting has depleted it of fluids and electrolytes.
**2. Protein from eggs**
The protein in eggs can help provide nutrition when you have difficulty keeping anything down or have reduced appetite.
Around 6 grams of protein in 1-2 eggs can help stabilize blood sugar and provide a small amount of lasting energy when you’re feeling unwell.
**3. B Vitamins from eggs and broth**
Both chicken or vegetable broth and eggs provide B vitamins like riboflavin, niacin, pantothenic acid and folate.
B vitamins help turn food into cellular energy. They also support a healthy nervous system and liver function. Your body’s need for B vitamins can increase during times of sickness or stress.
**4. Anti-inflammatory compounds**
Broths made from animal bones contain gelatin, which some research suggests has anti-inflammatory properties that could help soothe intestinal issues. Eggs also contain small amounts of anti-inflammatory omega-3 fatty acids.
**5. Light on stomach**
Since egg drop soup contains no solid pieces, it’s easy on sensitive digestive systems. The warm broth can help provide comforting hydration without irritation.
For those with nausea, a light, warm and soothing soup provides vital fluids and nutrients without being too heavy.
**6. Poached eggs are cooked lightly**
The eggs are only briefly dropped into the hot broth to lightly cook and form ribbons. This retains more nutrients compared to fried or hard boiled eggs.
The gentler cooking method may be easier on sensitive stomachs. However, those with egg allergies will still want to avoid egg drop soup.
Scientific evidence on egg drop soup benefits
While egg drop soup is frequently recommended by traditional healers and alternative medicine practitioners for gastrointestinal issues, there’s limited scientific research specifically on egg drop soup.
However, here is some of the research that supports why it could help stomach issues:
– **Chicken broth reduced diarrhea in a study in Pakistan.** Researchers found that giving children ages 3 months to 5 years chicken-based broth twice daily reduced the duration of acute diarrhea compared to a control group. They noted it was likely due to improved hydration and nutrients like sodium in the broth.
– **Gelatin helped reduced intestinal injury in rats.** In a rat study, researchers found that giving rats gelatin derived from chicken skin prior to administering an inflammatory substance reduced intestinal damage compared to rats not given gelatin. More research is needed to confirm effects in humans.
– **Chicken soup had anti-inflammatory effects in a lab study.** Scientists found chicken soup reduced movement of neutrophils involved in inflammatory responses, suggesting it provides anti-inflammatory benefits. Cysteine from chicken and vegetables provided antioxidants. The researchers noted these benefits helped explain chicken soup’s cultural role as a remedy.
– **Glutamine in broth may help repair intestines.** Both animal and human studies show the amino acid glutamine helps maintain gut barrier function and help repair damage to the intestinal walls. Glutamine is found in chicken and bone broths and may aid GI healing.
– **Eggs provide key nutrients important for GI health.** Eggs contain protein for tissue repair, omega-3s that reduce inflammation, and antioxidants like lutein and zeaxanthin that support the gut microbiome. Their vitamin D also supports immune regulation and gut barrier function.
While not egg drop soup specific, this research supports the potential mechanisms through which broth, eggs and their unique compounds could aid gastrointestinal health and recovery. More targeted research is still needed.
Other important nutrients in egg drop soup
In addition to the benefits outlined above, egg drop soup provides numerous other nutrients that are important when you’re feeling unwell and your appetite is reduced, including:
– Phosphorus – Supports energy production and mineral balance. Found in eggs and broth.
– Selenium – Boosts immune response. Eggs are a top source.
– Choline – Aids liver function. Concentrated in eggs.
– Sodium – Regulates fluids and blood pressure. Needed if vomiting has caused dehydration.
– Potassium – Important for hydration and heart health. Found in broths.
– Magnesium – Supports immune function and gut health. Present in eggs and broth.
– Carotenoids – Antioxidants like lutein and zeaxanthin in eggs support vision and immunity.
Consuming these nutrients in an easy-to-digest form like egg drop soup helps provide your body with compounds that support healing and recovery.
Is egg drop soup good for an upset stomach, nausea or diarrhea?
Based on its ingredient list and nutrient profile, egg drop soup can be a smart food choice when dealing with:
**Upset stomach** – The low-fiber, broth-based soup with anti-inflammatory properties can help calm an upset or irritated stomach. Staying hydrated with the broth and replenishing electrolytes also aids recovery.
**Nausea** – Warm, comforting foods are often easier to get down when nauseated. Egg drop soup fits the bill with its gentle ingredients and it provides some protein and nutrients when feeling ill.
**Diarrhea** – Diarrhea can cause fluid loss and depletion of electrolytes and nutrients. The sodium and hydration in broth, plus nutrients in eggs, can help counter this. Start with small amounts to see if your stomach can tolerate it.
**Loss of appetite** – When you don’t feel like eating solid foods, warm egg drop soup provides an easy way to get much-needed calories, protein and nutrients into your diet until your appetite returns.
**Cold or flu** – Egg drop soup offers hydration and electrolytes to counter flu symptoms like fever, sweating and vomiting. Chicken soup, its close relative, has also long been recommended as a cold remedy.
Always start slowly with small amounts of egg drop soup when recovering from diarrhea, vomiting or other GI conditions. This allows your stomach to adjust to digesting food again.
Is there anyone who should avoid egg drop soup?
Egg drop soup is generally suitable for most people when eaten in moderation during illness. However, here are some exceptions who may want to avoid it:
– Those with egg allergies – Allergies to eggs would rule out enjoying egg drop soup. Opt for egg-free broth-based soups instead if allergic.
– People on low sodium diets – Those limiting sodium due to medical conditions like heart disease or high blood pressure may need to go light on broth-based soups due to their higher sodium content.
– People prone to gout – Gout can be triggered by high protein foods like eggs for some individuals. For those managing gout, egg-based dishes may need to be limited when symptoms flare.
– Those following specific diets – Vegan, dairy-free, paleo and low-carb diets are challenging to accommodate with egg drop soup due its use of chicken broth and eggs. Modifications would be needed to align with dietary needs.
Listen to your body and your doctor’s advice when ill to determine if warm broth and eggs are likely to help or worsen your symptoms. What nourishes one person during sickness may not work for another.
Is homemade or store-bought better?
Both homemade and pre-packaged versions of egg drop soup have their perks:
**Homemade pros:**
– Control ingredients – Make it exactly as soothing and nutritious as you want by picking the broth and ingredients.
– Fresher taste – Homemade is typically fresher tasting and warmer, perfect for when you’re under the weather.
– Customize nutrition – Tailor it to your needs or restrictions by using vegetable or bone broth, adding ginger if nauseous, upping protein with extra eggs if helpful, etc.
**Store-bought pros:**
– Convenience – Pre-made versions just need to be quickly heated and served when you’re feeling lousy.
– Consistent results – Store-bought brands are professionally formulated to have a consistent flavor and texture.
– Lower cross-contamination – Those with allergies may tolerate store-bought better since it avoids potential cross-contact at home.
Both options can effectively deliver the soothing qualities of egg drop soup. Opt for pre-made versions if needing convenience or preferring not to cook while sick. Otherwise homemade allows fully customizing your soup.
How to make egg drop soup at home
Making basic egg drop soup at home is simple, especially if you have chicken or vegetable broth already on hand. Here is a step-by-step recipe:
**Ingredients:**
– 4 cups chicken or vegetable broth
– 2 eggs
– 1 tbsp cornstarch
– 3 green onions, thinly sliced
– 1⁄4 tsp salt
– White pepper, to taste
– Sesame oil (optional)
**Steps:**
1. Heat broth in a pot until simmering.
2. While broth heats up, whisk together eggs and cornstarch in a small bowl until blended.
3. Once broth is simmering, stir it in one direction to create a vortex.
4. Slowly drizzle in the egg mixture while continuously stirring. This will create ribbons of cooked egg.
5. Turn off heat. Stir in green onions, salt and white pepper.
6. Optional: Drizzle with sesame oil for added flavor.
7. Let sit 1-2 minutes before serving warm.
This basic recipe can be varied by using mushroom or miso broth, adding shredded chicken, carrots or other vegetables, or top each bowl with a dash of soy sauce.
Precautions with egg drop soup
Egg drop soup made properly following food safety guidelines is unlikely to pose risks for most healthy individuals. However, here are some precautions to take:
– Use fresh eggs and broth before expiration dates, and store soup leftovers for only 1-2 days. Reheating fully until steaming hot before eating leftovers helps prevent bacterial growth.
– Undercooking the eggs slightly increases risk of salmonella or other bacteria. Ensure eggs are fully cooked through to firm ribbons. For those highly susceptible to illness, pasteurized eggs provide added reassurance.
– Don’t give young infants or elderly with compromised immune systems reheated leftovers, as they are more susceptible to bacteria that can grow in leftovers. Make fresh soup in smaller batches for them.
– Adjust recipe based on doctor’s dietary advice if needed for conditions like heart disease and diabetes where sodium and cholesterol need to be moderated.
– Those with egg allergies should avoid egg drop soup due to potential reactions. Opt for egg-free broth-based soups instead.
Using basic food safety and cooking the eggs thoroughly mitigates risks for most people when enjoying moderate amounts of egg drop soup. Listen to your doctor’s guidance if unsure whether it’s appropriate if you have a specific health condition.
The bottom line
Egg drop soup’s soothing broth, protein and nutrients can provide gentle nourishment during stomach illness and are easy on sensitive digestive systems. The ingredients like broth, eggs and vegetables have anti-inflammatory properties that may help reduce irritation.
Research on broth and eggs related to gastrointestinal health lends plausibility to why egg drop soup is often recommended as anecdotally it provides comfort. However, more studies specifically on egg drop soup are needed.
In most cases, it makes a smart, gentle food choice when recovering from gut-related issues. But as always listen to your body, and avoid egg drop soup if you have an egg allergy or if your doctor recommends limiting eggs or sodium.
When made properly using safe food handling, egg drop soup is a nourishing food to add in moderation to your diet when your stomach needs a little TLC.