In my many years of medical practice, patients often ask questions about their eating habits, among which "drinking soup", as a common activity in daily life, is often overlooked by people about its potential health effects. Many people have questions such as: Will drinking too much soup lead to stones, is it better to drink soup before or after meals? These questions may seem simple, but in fact they involve a complex relationship between nutrient intake and physical health.
I remember one time, a middle-aged male patient came to my clinic with a pale face and a painful expression. He told me that he has been feeling dull pain in his lower back and abdomen recently, especially after eating greasy or calcium-rich foods. After detailed questioning, I learned that he has the habit of drinking a lot of bone broth every day, thinking that it can replenish calcium for fitness. Preliminary judgment, this continuous high calcium intake may have caused him kidney stones.
We immediately scheduled an ultrasound for him and confirmed my suspicions: he did have multiple small stones forming in his kidneys. Combined with his eating habits, I developed a set of improvement plans for him: first, to adjust his diet, reduce the intake of high-calcium soup, increase the intake of water to help dilute the minerals in the urine, and secondly, to arrange the timing of the soup, I recommended that he drink a small amount of soup before meals to help control the amount of food and prevent stones.
Drink the truth about the formation of the soup with stones
What are stones?
Stones, usually a lump of solid material deposited in the body, are commonly found in the kidneys (kidney stones). There are various components of stones, including calcium, oxalic acid, uric acid, etc. The process of stone formation involves the deposit of crystals of these substances in the urine beyond their normal solubility, which gradually enlarge and form stones.
Association between drinking soup and stones
Drinking soups, especially those that are high in nutrients and minerals, such as bone broth and spinach soup, is indeed associated with stone formation. This correlation and the science behind it are explained in detail below.
Risks of high-calcium soups
High in calcium: Bone broth has a high calcium content, especially if it is cooked for a long time, calcium and other minerals such as phosphorus can dissolve in large amounts into the soup.
Promote the formation of stones: When these calcium substances enter the body, if the content of oxalic acid or phosphorus in the body is also high, it is easy to combine with calcium to form calcium oxalate or calcium phosphate, which is the material basis for the formation of stones.
Effect of oxalic acid content on stones
Oxalic acid sources: Some vegetables, such as spinach, beets, and certain teas, naturally contain high amounts of oxalic acid.
Oxalic acid binds to calcium: Oxalic acid in the body can combine with calcium to form calcium oxalate, which is the most common type of kidney stone.
Measures to prevent stones
Knowing that drinking soup may increase the risk of stones, we can take the following steps to prevent it:
Choose soups that are low in calcium and oxalic acid
Choice of soup: Crucian carp soup, winter melon soup and other soups with low calcium and low oxalic acid are preferred.
Cooking method: Avoid using high-oxalic vegetables when cooking soups, or pre-boil vegetables to reduce oxalic acid.
Increase your water intake
Dilute minerals in your urine: Drinking plenty of water can help dilute minerals in your urine, reducing the chance of stone formation.
Recommended intake: Adults should ensure that they consume 2 to 3 litres of water per day, especially after the soup.
Regular medical check-ups
Monitor your health: Have regular kidney and urinary system check-ups, especially if you have a family history of stones.
Drink soup before or after a meal?
When we are enjoying a delicious soup, we often wonder whether it is better to drink the soup before a meal, or is it better for your health to drink the soup after a meal?
Benefits of drinking soup before meals:
Improves digestion: Drinking a bowl of soup can activate the stomach and stimulate the secretion of gastric juice in preparation for the next food digestion. The right amount of fluids can help the stomach prepare the solid food that is about to be ingested, resulting in a smoother digestion process.
Control the amount of food you eat: Drinking soup before a meal can partially fill your stomach space, which means you may feel fuller faster during the main meal, helping to control your total calorie intake after a meal. This is a very practical strategy for people who are doing weight management.
Benefits of drinking soup after a meal:
Digestion: Drinking soup after a meal can help liquefy food, making it easier for the stomach to disintegrate. In addition, a moderate amount of warm soup can promote intestinal peristalsis, help food move through the digestive system faster, and reduce gas and discomfort.
Avoid bloating: For some people who are prone to indigestion, drinking soup in moderation after a meal can reduce abdominal discomfort caused by eating too quickly or consuming too much solid food. Both the temperature and fluidity in the soup are key to relieving these symptoms.
Three tips for drinking soup
In the daily diet, soup not only replenishes the body with essential water, but also increases satiety and aids digestion. However, the right way to drink soup can maximize the nutritional value of the soup and avoid potential health problems. Here are three tips for drinking soup, hoping to help you enjoy delicious soup more healthily.
Common sense 1: Choose the right soup
When choosing a soup, you should not only consider the taste, but also the health and suitability. Different soups are suitable for different groups of people and seasons:
Choose according to the season:
Summer: Light, diuretic soups, such as mung bean soup and winter melon soup, are recommended to help the body relieve heat and replenish water lost due to sweat.
Winter: Soups that are suitable for warm supplements, such as mutton soup and chicken soup, can warm up the body and strengthen the body.
Choose according to your health status:
For people who are prone to obesity: Choose vegetable broths or clear broths and avoid creamy soups or broths that are high in fat.
For people with bad stomach: it is recommended to drink some easily digestible soups such as porridge or lotus root noodle soup.
By choosing the soup wisely, you can not only satisfy the taste, but also help the body obtain the most suitable nutrients.
Common sense 2: Master the right temperature
The temperature at which the soup is consumed has a direct impact on health. The appropriate temperature for drinking soup is about 40-45 degrees Celsius:
Avoid overheating: Drinking soup that is too hot may damage the lining of the esophagus and stomach, and may cause digestive problems in the long run.
Avoid too cold: Soups that are too cold can affect the digestive function of the stomach and may cause stomach pain or indigestion.
Using a soup with a moderate temperature not only protects the digestive tract, but also allows the nutrients in the soup to be better absorbed by the body.
Common sense 3: Drink soup in moderation
Drinking soup is good, but it also needs to be in moderation. Excessive consumption of soup may lead to overnutrition or affect the nutritional balance of the main meal:
Appropriate amount per meal: It is recommended that each person drink no more than 250ml of soup per meal.
Pay attention to the ingredients of the soup: If it is a high-fat or high-energy soup, such as bone broth, the amount should be reduced appropriately to avoid consuming too much fat.
Not a substitute for staple foods: Soups should be used as part of a meal, not as a substitute for staple foods. It complements staple foods and aids in nutrient absorption.