Can I have beef broth with acid reflux? What to know about your nutrition diet

October 12, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 20% of the U.S. population is affected by gastroesophageal reflux disease (GERD), a more severe form of acid reflux. A common question for those managing this condition is: Can I have beef broth with acid reflux? The answer isn't a simple 'yes' or 'no' and depends heavily on the broth's ingredients and preparation.

Quick Summary

This guide details how beef broth can be safely consumed with acid reflux by controlling fat content and avoiding common trigger ingredients. Learn about the digestive benefits of homemade bone broth and how to identify reflux-friendly options when cooking or shopping.

Key Points

High-fat broths can trigger reflux: Fatty cuts of beef can relax the lower esophageal sphincter (LES) and delay stomach emptying, increasing the risk of acid backflow.
Lean, homemade broth is best: To safely consume beef broth, prepare it at home using lean beef cuts and skim off the fat after cooling.
Avoid trigger ingredients: When making or buying broth, steer clear of common triggers like onions, garlic, and excessive salt.
Bone broth may offer digestive benefits: The gelatin and collagen in bone broth may help soothe and repair the gut lining, potentially benefiting those with esophageal damage.
Consider alternative broths: If beef is a concern, low-fat vegetable broth or lean chicken broth are excellent and soothing alternatives for an acid reflux diet.
Monitor your personal triggers: Everyone's tolerance is different, so it's important to pay attention to how your body reacts to specific foods.

Is Beef Broth Good for Acid Reflux? Understanding the Nuances

For many, a warm cup of broth is a soothing comfort food, but for someone with acid reflux, careful consideration is necessary. The impact of beef broth on your symptoms is determined by two main factors: the fat content and the seasoning. High-fat foods are known to delay stomach emptying and relax the lower esophageal sphincter (LES), the muscle that keeps stomach contents from flowing back into the esophagus. In contrast, lean broths are less likely to trigger symptoms.

The Potential Benefits of Bone Broth

When prepared properly, bone broth offers potential benefits for digestive health. It is rich in gelatin and collagen, proteins that some believe can help soothe and repair the lining of the digestive tract. The amino acid glycine found in bone broth may also support gut health and reduce inflammation. For individuals with acid reflux, particularly those with a damaged esophageal lining, these properties could be restorative.

Why High-Fat Broth Can be a Trigger

Traditional beef broth or stock, especially if made from fatty cuts of meat, can be high in saturated fat. This can exacerbate acid reflux symptoms by:

Slowing Digestion: The fat content can cause food to remain in the stomach for longer, increasing the opportunity for acid to leak back into the esophagus.
Relaxing the LES: High-fat meals are a known culprit for causing the LES to relax, allowing for easy regurgitation of stomach acid.

Therefore, a cloudy, greasy beef broth is likely to be a trigger, while a lean, clear broth is a safer choice.

How to Prepare a Reflux-Friendly Beef Broth

Creating your own beef broth is the best way to control the fat and ingredients. Here is a reflux-friendly approach:

Select Lean Cuts: Use lean, bone-in beef cuts. Trim off any visible fat before simmering.
Avoid Trigger Aromatics: Skip common triggers like onions and garlic, and instead use milder vegetables for flavor.
Use Safe Herbs: Stick to fresh herbs like parsley, thyme, and rosemary instead of spices that can cause irritation.
Skim the Fat: After simmering, allow the broth to cool in the refrigerator. The fat will solidify on the surface, making it easy to scrape off before reheating.
Limit Salt: Excessive sodium can cause issues for some people with GERD. Use a moderate amount of salt or flavor with additional herbs instead.

Reading Labels for Commercial Broths

If you opt for store-bought broth, reading labels is crucial. Look for terms like "low-sodium," "fat-free," or "low-fat." Carefully check the ingredient list for hidden triggers such as:

Onions and garlic
Tomato paste
Citric acid
Excessive salt
Natural flavors that may contain irritants

Alternatives to Consider

If beef broth proves to be a trigger or you want variety, other broths can be more suitable for an acid reflux diet. Options include:

Chicken Broth: Lean chicken broth, especially homemade, is a soothing and well-tolerated option.
Vegetable Broth: Homemade vegetable broth, made without onions, garlic, or tomatoes, is a great low-fat, low-acidity alternative.
Ginger Tea: For a soothing, anti-inflammatory effect, ginger tea can help with nausea and indigestion, but should be consumed with caution as it can trigger heartburn in some individuals.

Comparison of Broth Options for Acid Reflux


Feature	Homemade Lean Beef Broth	High-Fat Commercial Beef Broth	Homemade Vegetable Broth (Reflux-Friendly)
Fat Content	Very low	Can be high	Very low
Trigger Ingredients (Garlic/Onion)	None (if prepared correctly)	Common	None (if prepared correctly)
Soothing Properties	High (gelatin, collagen)	Low (due to fat content)	Varies (depends on vegetables)
Preparation Control	Full control over ingredients	No control	Full control over ingredients
Overall Suitability for Reflux	Excellent	Poor	Excellent

Conclusion

In summary, while you can I have beef broth with acid reflux, the key is choosing or preparing a lean, low-fat version. Homemade bone broth, made with minimal fat and avoiding acidic and spicy ingredients, can be a soothing and potentially beneficial part of a reflux-friendly diet due to its collagen and glycine content. Conversely, commercial or high-fat broths loaded with trigger ingredients should be avoided. Always listen to your body and make adjustments based on your personal tolerance, as food triggers can be highly individual. When in doubt, a mild vegetable or chicken broth is a safe and soothing alternative to consider.

Frequently Asked Questions

Yes, bone broth may help soothe acid reflux symptoms. It contains gelatin and collagen, which are believed to help support and repair the lining of the digestive tract. However, it is essential to ensure the broth is lean and free of trigger ingredients like onions and garlic.

Fatty meats, including fatty broth, cause acid reflux by delaying stomach emptying and relaxing the lower esophageal sphincter (LES), the muscle that prevents stomach acid from flowing back into the esophagus.

You should be cautious with store-bought beef broth. Many commercial brands contain high fat, sodium, and flavorings like onion and garlic, which can trigger symptoms. Always check the nutrition label for low-fat, low-sodium options and scan the ingredients for common triggers.

The best types of broth for acid reflux are lean, homemade versions. This includes homemade vegetable broth (without onions or garlic) or lean chicken broth. The key is controlling the fat content and avoiding trigger ingredients.

To make a more reflux-friendly broth, start by using lean cuts of meat and trimming visible fat. Avoid high-fat cooking methods and aromatics like garlic and onion. After cooking and cooling, skim off any solidified fat from the surface.

Avoid using high-fat cuts of beef, large amounts of salt, and common flavorings like onions, garlic, tomatoes, and black pepper. These are known to be potential triggers for acid reflux.

It is best to consume broth warm rather than piping hot if you have acid reflux. Extremely hot liquids can irritate an inflamed esophagus. Allowing the broth to cool to a warm, comfortable temperature can be more soothing.

Yes, if prepared correctly, lean, homemade beef bone broth can be a regular and beneficial part of a GERD diet. Its nutrients may help support gut health and repair the digestive lining, as long as it doesn't contain trigger ingredients.