Egg drop soup, also known as egg flower soup, is a popular Chinese soup that is made by drizzling thin streams of beaten eggs into boiling chicken broth. The eggs form thin, silky strands that float in the broth like little “flowers,” hence the name “egg drop” or “egg flower” soup. But is this tasty soup actually good for your digestive health?
What Is Egg Drop Soup?
Egg drop soup has a broth base that is made by boiling chicken (or sometimes vegetable) stock with aromatic ingredients like ginger, green onions, garlic, and salt. Once the broth has come to a boil, the cook drizzles in a thin stream of lightly beaten eggs. The eggs coagulate into thin strands or small clumps from the heat of the broth. The soup may also contain ingredients like diced chicken, corn starch, diced tomatoes, spinach, or tofu.
Some key things that characterize egg drop soup include:
- Broth base of chicken or vegetable stock
- Aromatic ingredients like ginger, scallions, garlic
- Beaten eggs drizzled to form “egg drops”
- Garnishes like diced chicken, corn starch, spinach, or tofu
- Thin, silky texture from the egg strands
The beaten eggs contain protein and fat, while the broth provides liquid and electrolytes like sodium and potassium. The aromatics add phytonutrients and flavor. Overall, egg drop soup provides a mix of protein, healthy fats, vitamins, and minerals in a hydrating, comforting soup.
Benefits Of Egg Drop Soup
Egg drop soup has a number of characteristics that can benefit digestive health when consumed in moderation as part of an overall healthy diet:
1. Provides hydration. The liquid broth provides hydration, which can improve digestion and bowel regularity. Dehydration can worsen constipation.
2. Contains gelatin that soothes the stomach. Bone broth contains gelatin, which has been shown to protect the gastrointestinal lining and have anti-inflammatory effects. This can help improve stomach comfort, especially when recovering from an illness.
3. Rich in electrolytes like sodium and potassium. The sodium and potassium in the broth help maintain fluid balance and promote digestion.
4. Provides protein and amino acids. The eggs and any diced chicken contain protein including glycine, an amino acid that promotes a healthy gut lining.
5. Provides beneficial spices and aromatics. Ingredients like ginger and garlic have natural antioxidants and compounds that can relieve nausea, bloating, diarrhea, and upset stomach.
6. Easy to digest. The broth-based soup with egg protein is generally easily digested and gentle on your stomach compared to heavier, greasier foods.
7. May promote gut health via bone broth. Some research suggests the collagen and amino acids in bone broth may heal leaky gut, improve digestion, and reduce inflammation.
So in moderation, egg drop soup provides hydration, gelatin, electrolytes, protein, gut-soothing aromatics, and easily absorbed nutrition. This makes it a great food to help settle an upset stomach or improve gut health.
Potential Downsides
Egg drop soup has several benefits, but there are a few potential downsides to consider:
- High sodium.
- May trigger food sensitivities.
- Not enough protein or fiber on its own.
Restaurant or pre-made versions can be very high in sodium, which should be limited for people with high blood pressure or certain medical conditions.
The eggs and garlic could be problematic for those with egg, garlic, or other food sensitivities.
The modest protein and lack of fiber don’t make it very filling. Pair it with a whole grain and produce.
As long as you limit sodium and adjust ingredients for your personal tolerances, these downsides are easily avoided. Homemade versions of the soup can provide better nutrition control.
Is Egg Drop Soup Easy To Digest?
For most people, egg drop soup is one of the easiest soups to digest. Characteristics that make it mild and digestible include:
- Broth base.
- No tough meats or skins.
- Protein as egg drops.
- Mostly low fiber.
- Avoidance of raw veggies.
- Gentle spices.
The liquid broth is easier to digest than fibrous foods or heavy fatty foods.
Diced chicken can be added, but lacks harder to digest skins or fatty cuts of meat.
The protein comes from easily digestible eggs rather than meat.
There is very little fiber, which reduces digestion time.
The vegetables are cooked down, avoiding raw fiber and compounds.
Classic flavors like ginger, scallions, and garlic are gentle and aid digestion.
With its lack of difficult to digest meats, skins, fat, and fiber, egg drop soup makes an ideal soothing food for an upset or sensitive stomach. The eggs provide easy to digest high quality protein to help repair and strengthen your gut as well.
Does Egg Drop Soup Help With Nausea?
Egg drop soup can be an effective food choice when you are experiencing nausea. Reasons why it may ease an upset stomach and nausea include:
- Provides hydration.
- Contains ginger.
- Easy to eat.
- Soothes the stomach.
- Replenishes electrolytes.
- Avoids greasy food.
Staying hydrated can help reduce nausea, and the broth is an easy way to get fluids when eating solid foods is unappealing.
Ginger contains anti-nausea compounds like gingerol that can relax the stomach.
The mild, comforting soup can be managed when you have little appetite.
The warm broth, protein, and anti-inflammatory spices can soothe and calm your stomach.
Losing fluids through vomiting can deplete you of electrolytes that the broth provides.
Greasy, fatty foods are harder to digest and can exacerbate nausea. The mild, low-fat soup avoids this.
Sipping small amounts of egg drop soup can help provide your body the nourishment and comfort it needs when experiencing nausea or stomach flu symptoms. Be sure to stay hydrated by also drinking water, herbal tea, or electrolyte beverages too.
Does Egg Drop Soup Help With Diarrhea?
Egg drop soup contains several ingredients that can be helpful when you are experiencing diarrhea:
- Hydration. The liquid broth prevents dehydration which is vital when you have diarrhea.
- Potassium. Losing fluids can drain your body of potassium and other electrolytes which the broth can replenish.
- Protein. Diarrhea can make it difficult to digest solid proteins. The egg drops provide easily absorbed protein.
- Glucose. Broths contain glucose to provide fast energy when diarrhea has depleted your body.
- Ginger. Ginger has anti-inflammatory properties that can help soothe your GI tract.
- No raw veggies or spices. Raw fibrous vegetables can worsen diarrhea, but cooked egg drop soup avoids these.
The warm broth, electrolytes, mild protein, and anti-inflammatory spices make egg drop soup a great choice to help manage diarrhea. As always, be sure to stay well hydrated by also drinking plenty of water and electrolyte beverages.
Does Egg Drop Soup Help With Constipation?
While egg drop soup can be nourishing when you are constipated, it lacks the high fiber content needed to directly alleviate constipation. Some aspects that make it less helpful for constipation relief include:
- Low fiber content.
- Dehydrating broth.
- No probiotics.
- No magnesium.
There is very little fiber in egg drop soup, which is needed to add bulk and move digestion along.
Though providing some hydration, high sodium broths can ultimately dehydrate your system and worsen constipation.
Probiotic foods help stimulate bowel movements but egg drop soup does not provide probiotics.
Magnesium relaxes the bowels, but there is minimal magnesium in typical egg drop soup.
While egg drop soup can provide some hydration and nourishment, it will not directly relieve constipation. Focus on high fiber foods, probiotics, magnesium sources, and hydration to get your system moving.
Is Egg Drop Soup Easy To Make At Home?
One of the best things about egg drop soup is that it’s very quick and easy to make at home. Here is an overview of how to make classic egg drop soup:
Ingredients:
- 4 cups chicken stock
- 1 inch grated ginger
- 2 cloves garlic, minced
- 2 eggs, lightly beaten
- 2 green onions, sliced
- 1/4 tsp sesame oil
- Dash white pepper and soy sauce
Directions:
- Bring chicken stock to a simmer in a pot.
- Add grated ginger and garlic and simmer for a few minutes.
- Stir soup in a circular direction. Slowly drizzle in beaten eggs so they form thin strands.
- Remove from heat. Stir in green onions, sesame oil, white pepper and soy sauce.
- Optional garnishes include tofu, shredded chicken, cilantro, etc.
The key step is slowly pouring the whisked eggs into the hot broth while stirring so they form egg drops rather than clumps. But otherwise, it’s very quick and easy to make at home in about 10 minutes. Adjust any flavors or add-ins to your taste.
Tips For Making Egg Drop Soup
Follow these tips for making the perfect batch of egg drop soup at home:
- Use a flavorful broth like chicken or veggie. Watery broth will make bland soup.
- Simmer the aromatics like ginger and garlic first to infuse flavor.
- Whisk eggs vigorously until uniform yellow color before drizzling.
- Stir broth in circles as you drizzle in eggs for thin strands.
- Remove from heat once eggs are drizzled to prevent overcooking.
- Add any extras like green onion, sesame oil, or soy sauce at the end.
- Garnish with extras like cilantro, chili oil, or diced tofu.
- Refrigerate and reheat gently to avoid eggs solidifying.
Adjust broth flavors, salt content, egg amount, and extras to customize the soup to your taste. Enjoy this light, soothing soup any time your stomach needs a break.
Benefits Of Adding Spinach To Egg Drop Soup
Adding some spinach to your homemade egg drop soup can provide added nutrition and benefits:
- Fiber. Raw or cooked spinach adds fiber for digestion and fullness.
- Vitamins and minerals. Spinach provides vitamin K, A, C, potassium, manganese, iron, etc.
- Phytonutrients. Spinach contains anti-inflammatory compounds like lutein and quercetin.
- Enhanced flavor. Spinach adds color and vegetal flavor to balance the broth.
- Protein. Spinach provides non-animal source protein to complement the egg protein.
To add spinach, simply stir in a few handfuls of fresh baby spinach at the end until it just wilts. Or add frozen chopped spinach when first cooking aromatics in the broth and let it thaw and heat through.
For those looking to increase fiber, nutrients, and flavors in their egg drop soup, adding spinach is an easy way to boost the gut health benefits!
Potential Drawbacks Of Egg Drop Soup
While egg drop soup has some benefits, there are a few potential drawbacks to keep in mind:
- Typically low in fiber since it lacks whole grains, vegetables, beans, etc.
- Often high in sodium, especially pre-made and restaurant versions.
- Provides incomplete nutrition on its own and needs pairing with a whole grain and produce.
- Some people are sensitive or allergic to eggs, soy, garlic, etc. in the soup.
- May cause gas or bloating for those sensitive to FODMAPs in garlic, eggs, onions, etc.
The high sodium and lack of fiber or complete nutrition mean egg drop soup shouldn’t be consumed in large amounts. Those with dietary intolerances need to adjust ingredients accordingly as well.
As long as you are aware of the potential drawbacks and modify the soup to fit your individual needs, it can still be enjoyed as part of an overall healthy diet. Homemade versions give you control over nutrition and ingredients.
Healthy Egg Drop Soup Recipe Variations
There are many ways to modify traditional egg drop soup to make it healthier:
– Use vegetable or mushroom broth instead of chicken broth. You’ll eliminate saturated fat and increase veggie nutrients.
– Add extra vegetables. Stir in spinach, diced carrots, broccoli, cabbage, bean sprouts etc for fiber and nutrients.
– Include whole grains. Add brown rice, quinoa, or whole grain noodles to increase satisfaction.
– Use extra lean ground turkey instead of chicken. This provides lean protein without saturated fat.
– Skip added salt. Flavor it with garlic, ginger, miso, soy sauce, etc instead of added table salt.
– Make it vegan. Use vegetable broth, omit chicken, and add extra mushrooms, tofu, or beans for plant protein.
– Add anti-inflammatory spices. Turmeric, red chili, cumin, coriander, fenugreek etc can enhance benefits.
With a few easy swaps and additions, it’s simple to modify this soup to fit into a healthy diet full of whole foods and plants.
Is Egg Drop Soup Good For Weight Loss?
Egg drop soup can be incorporated into a weight loss diet, but isn’t necessarily a magic bullet for losing weight on its own. Some factors to consider:
Potential benefits:
- Low calorie density.
- High protein.
- Low fat.
- Nutrient profile.
The broth provides filling volume and protein with minimal calories.
Egg protein is satiating and helps preserve muscle during weight loss.
Compared to creamy or oil-based soups, it’s very low in fat and calories.
Provides electrolytes, hydration, protein, and antioxidants needed while dieting.
Drawbacks:
- Low fiber and whole grains.
- Often high sodium versions.
- Incomplete nutrition.
These provide lasting fullness that plain broth lacks.
Excess sodium causes water retention which hides fat loss on the scale.
Needs pairing with produce, healthy grains and other wholesome foods for well-rounded diet.
So in moderation, egg drop soup can be a beneficial part of a balanced weight loss diet, but isn’t a weight loss miracle food on its own. Focus on an overall diet high in fiber, lean protein, and produce.
Conclusion
In conclusion, egg drop soup has many characteristics that make it beneficial for digestive health when consumed in moderation. The broth provides hydration and electrolytes for gut function while the eggs supply protein to heal and strengthen your stomach. Anti-inflammatory aromatics like ginger soothe the stomach, and the lack of raw fiber makes it mild and easy to digest.
Egg drop soup can be especially helpful for alleviating nausea, diarrhea, and stomach illnesses. However, on its own it is low in fiber and lacks complete nutrition, so pair it with whole grains and produce. Those with dietary intolerances may also need to modify ingredients. As long as you are aware of these caveats, egg drop soup can be delicious way to give your gut a break and get nutrients when you are feeling under the weather.