Can I eat broccoli and cheese soup with acid reflux? A Guide to Making it Reflux-Friendly

October 7, 2025 •

4 min read

According to Johns Hopkins Medicine, green vegetables like broccoli are alkaline and can help offset strong stomach acid. But can I eat broccoli and cheese soup with acid reflux? The high-fat content of traditional cheese and cream in the soup is often the problem, not the broccoli itself, but with smart substitutions, you can enjoy a modified version safely.

Quick Summary

Eating broccoli and cheese soup with acid reflux requires recipe modifications. While broccoli is beneficial, the high-fat cheese and cream are typical triggers. Opt for low-fat dairy and other alternatives to reduce heartburn risk.

Key Points

Broccoli is reflux-friendly: The vegetable itself is low-fat, high-fiber, and alkaline, which can help neutralize stomach acid.
High-fat cheese and cream are triggers: The high fat content in traditional cheese and heavy cream can cause the LES to relax and delay stomach emptying, leading to reflux.
Choose low-fat dairy: Opt for low-fat cheese like ricotta, parmesan, or cottage cheese, and use low-fat or lactose-free milk for a less triggering soup.
Avoid onion and garlic: These common aromatics can be triggers for many reflux sufferers; consider omitting them or using alternatives like chives or ginger.
Thicken with safe ingredients: Use blended cooked potatoes, rice, or a small amount of flour with low-fat milk to achieve a creamy texture instead of high-fat cream.
Monitor portion size and timing: Eating smaller meals and not lying down for at least three hours after eating can significantly reduce acid reflux symptoms.

Understanding the Components: Broccoli, Cheese, and Your Reflux

When considering whether you can eat broccoli and cheese soup with acid reflux, it's essential to break down the key ingredients. Not all components affect your digestive system in the same way. Understanding the role of each ingredient will help you make informed decisions to prevent triggering your symptoms.

Why Broccoli is an Ally Against Acid Reflux

Broccoli, a cruciferous green vegetable, is actually a great choice for an acid reflux-friendly diet. It offers several benefits that can help soothe symptoms:

Alkaline Nature: Broccoli is a high-alkaline food, which can help neutralize stomach acid. This provides a natural buffering effect that can reduce irritation in the esophagus.
High in Fiber: The high fiber content in broccoli aids digestion, which can prevent you from feeling overly full and reduce the likelihood of reflux.
Low in Fat: Naturally low in fat, broccoli does not contribute to the relaxation of the lower esophageal sphincter (LES), the muscle that keeps stomach acid from flowing upward.

The Problem with Traditional Cheese and Cream

The main issue with standard broccoli and cheese soup for acid reflux sufferers is not the broccoli but the other creamy, high-fat ingredients typically used.

High Fat Content: High-fat dairy products like full-fat cheese, butter, and heavy cream are well-known triggers for acid reflux. Fat takes longer to digest, causing food to sit in the stomach longer and increasing the risk of reflux.
Relaxed LES: Fatty foods can cause the LES to relax, allowing stomach acid to splash back into the esophagus and causing the burning sensation known as heartburn.
Overall Acidity: While cheese has a range of pH levels, the total dietary acid load can increase with a high intake of certain dairy products.

Creating an Acid-Reflux-Friendly Broccoli and Cheese Soup

The good news is that you don't have to give up on your favorite soup entirely. By making some simple substitutions, you can create a version that is delicious and won't trigger your symptoms.

Ingredient Comparison for Reflux-Friendly Soup


Traditional Trigger Ingredients	Acid-Reflux-Friendly Substitutions
Full-fat cheddar or processed cheese	Low-fat cheese (e.g., low-fat cheddar, ricotta, or parmesan)
Heavy cream or whole milk	Lactose-free milk, almond milk, or low-fat milk
Butter or margarine	Olive oil in moderation or use no oil at all
Onion and garlic	Omit or use a small amount of finely minced chives or ginger for flavor
High-sodium broth	Low-sodium vegetable or chicken broth

How to Adapt Your Recipe

Build a Flavorful Base Without Triggers: Instead of sautéing onions and garlic in butter, begin by sautéing celery and carrots in a small amount of olive oil. These vegetables are generally considered safe for acid reflux sufferers.
Use a Safe Thickener: To achieve a creamy texture without heavy cream, try blending a portion of the soup with a cooked potato or some blended silken tofu. Some recipes also use a light flour roux made with lactose-free or low-fat milk.
Choose the Right Cheese: Opt for a small amount of low-fat shredded cheddar, parmesan, or ricotta for flavor. Incorporate it slowly into the soup while stirring to melt it completely. Using a little goes a long way and reduces the fat content significantly.
Use Alkaline Liquids: Use a broth-based soup as your starting point. After blending, add your choice of low-fat milk or milk alternative. Almond milk is often recommended for its alkaline properties.
Be Mindful of Portion Size and Timing: Even with a modified recipe, portion control is key. Eating smaller, more frequent meals can help prevent acid reflux. Also, avoid lying down immediately after eating.

Broader Dietary Considerations for Acid Reflux

Managing acid reflux extends beyond a single meal and involves understanding your body's specific triggers. Common foods that can exacerbate symptoms include:

High-Fat Foods: Fried foods, fatty meats, and processed snacks.
Spicy Foods: Chili, pepper, and hot sauces.
Acidic Foods: Tomatoes, citrus fruits, and their juices.
Beverages: Alcohol, coffee, and carbonated drinks.
Other Triggers: Chocolate, peppermint, and spearmint.

Keeping a food diary can help you identify your personal triggers, as what affects one person may not affect another. For more information on managing GERD and dietary tips, you can explore the resources available from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) at the National Institutes of Health.

Conclusion

While a traditional, heavy broccoli and cheese soup can be a significant trigger for acid reflux due to its high fat content, a modified, lighter version is perfectly possible. The alkaline, fiber-rich broccoli is a beneficial ingredient, and by replacing full-fat dairy with low-fat or dairy-free alternatives and using clever thickeners, you can enjoy a creamy, comforting bowl without the heartburn. Always pay attention to your body and adjust ingredients as needed to manage your symptoms effectively.

Frequently Asked Questions

High-fat cheeses can cause the lower esophageal sphincter (LES) to relax, which allows stomach acid to escape into the esophagus and trigger heartburn. Fat also slows down digestion, keeping food in the stomach longer.

For acid reflux, it's best to use low-fat cheeses. Options include low-fat shredded cheddar, ricotta, cottage cheese, or parmesan, which have less fat than traditional varieties.

Yes, you can use milk substitutes. Lactose-free milk, almond milk, or low-fat dairy milk are good options to reduce the fat content of the soup and make it more reflux-friendly.

To thicken the soup without heavy cream, you can use a few methods. Blending a cooked potato into the soup is an effective way to add creaminess, as is blending in some silken tofu. A light flour roux made with low-fat milk is another option.

Yes, other common soup ingredients to avoid include high-fat meat or broth, acidic items like tomatoes, spicy seasonings, and trigger ingredients like garlic and onions.

Yes, eating smaller, more frequent meals is a key strategy for managing acid reflux. It prevents the stomach from becoming too full, reducing pressure on the LES.

To prepare broccoli for reflux relief, steaming is often the best method as it doesn't require added fats like butter. You can also boil it before adding it to your soup base.