Soup as Medicine: Traditional Chinese Remedies

Traditional Chinese soup — a nourishing, gut-soothing bowl to support your soup cleansing practice.

Soup has been used as medicine long before the advent of pills and powders. In Traditional Chinese Medicine (TCM), broth and herbal soups are simple, yet warm, remedies tailored to each individual. Today, we can combine this cultural wisdom with modern gut science to create gentle, nourishing routines, such as plant-based soup cleanses. These can help calm inflammation, support healthy gut bacteria, and promote digestive health.

How “Soup as Medicine” Works: TCM principles meet gut science

In TCM, the spleen and stomach govern digestion and the transformation of food into qi (energy). Practitioners prescribe broths to strengthen those organs—especially warm, lightly spiced soups that are easy to digest. From a Western perspective, these soups deliver nutrients, soluble fibers, and phytochemicals that support the gut barrier, reduce irritation, and nourish the microbiome.

Research into the gut microbiome shows that broth-based and vegetable-forward soups supply:

Prebiotic fibers — from root vegetables (leeks, onions) that feed beneficial bacteria.

Polyphenols and anti-inflammatory compounds — from mushrooms, ginger, and turmeric) help regulate immune signals in the gut.

Hydration and electrolytes — matter for motility and mucosal health.

A vegan soup cleanse, inspired by TCM ideas about warming and balanced foods, can be a gentle way to give your digestion a break while still enjoying variety and nutrients. If you prefer animal products, bone broth is a traditional option that provides collagen, amino acids such as glycine, and minerals that many people find soothing.

Traditional ingredients to include (vegan-first, with bone broth option)

TCM soups are crafted from whole foods and a select few herbs. For a vegan-focused routine, try a base of vegetable stock enriched with these staples:

Ginger — warming, supports digestion.

Scallion and garlic — stimulate circulation and flavor (use cooked for gentleness)

Mushrooms — shiitake, maitake (immune-modulating polysaccharides)

Kombu or wakame — seaweeds: iodine and minerals; gentle glutamates that deepen umami.

Root vegetables — carrot, daikon, sweet potato: soluble fibers and gentle sweetness.

Astragalus root or goji berries — classic TCM additions; used sparingly for long-simmer infusions.

Miso or fermented soybean paste — added at the end for probiotics and savory depth (use unpasteurized miso when possible)

If you prefer bone broth, substitute a slow-simmered chicken or beef broth for the vegetable stock. Bone broth provides collagen and gelatin, which many report as soothing; note that it’s not vegan but is a traditional, nutrient-rich option.

A simple vegan TCM-style soup cleanse day (example)

Morning: Warm water with a thin infusion of ginger and lemon.

Midday: Clear broth with sliced mushrooms, daikon, scallion, and a dash of miso.

Evening: Hearty vegetable broth with sweet potato, kombu, and a few goji berries—simmered gently and strained if you want a clearer broth.

This isn’t a long fast. Instead, it’s a day or a few days focused on liquids, warmth, and easy-to-digest plant foods to give your gut a rest. Always pay attention to how you feel. If you feel weak or dizzy, try adding a little mashed avocado, cooked quinoa, or bone broth (if you’re not vegan) to help boost your energy.

Safety, personalization, and practical tips

Keep things moderate. Short soup cleanses of one to three days can feel refreshing, but longer fasts should only be done with a healthcare provider’s guidance.

Mind medications and conditions. If you have diabetes, are pregnant, or take prescription meds, check with a clinician before changing your diet dramatically.

Balance warming and cooling foods. TCM emphasizes matching foods to your constitution—if you’re cold-sensitive, lean on warming spices; if you run hot, include cooling greens.

Enjoy the ritual. Taking time to slowly sip warm soup can be calming and may help lower stress, which is good for your digestion.

Bringing tradition into modern life

Using soup as medicine isn’t about following strict rules. It’s a way to connect traditional healing with modern gut science. Whether you try a vegan soup cleanse with plant fibers and fermented flavors, or sometimes choose bone broth for its collagen, the focus is on gentle nourishment, hydration, and caring for your gut’s health.

Try making a small batch this week. Start with a simple vegetable stock, add some traditional TCM ingredients like ginger and shiitake, and finish with a spoonful of miso. Notice how a warm bowl can soothe and support your digestion. For many cultures, soup has always been more than just food—it’s been medicine.