Is it okay to eat soup if you have acid reflux?

October 6, 2025 •

4 min read

According to a 2019 study, consuming hot or quickly-eaten foods may aggravate symptoms of gastroesophageal reflux disease (GERD). This is a crucial consideration for anyone wondering, "Is it okay to eat soup if you have acid reflux?" The temperature and ingredients are key factors in determining whether soup will soothe or trigger your symptoms.

Quick Summary

The suitability of soup for acid reflux depends on its ingredients, preparation, and temperature. Opt for broth-based soups with low-fat, non-acidic ingredients, and avoid common triggers like tomatoes, garlic, and high-fat creams.

Key Points

Choose Ingredients Wisely: Opt for low-acid, low-fat ingredients like lean proteins, root vegetables, and leafy greens to build your soup.
Avoid Common Triggers: Steer clear of acidic foods such as tomatoes and citrus, and high-fat items like cream and fatty meats, which can worsen reflux.
Start with a Safe Base: Use low-sodium chicken, vegetable, or bone broth as your soup base instead of high-fat or acidic alternatives.
Manage Temperature and Pace: Ensure your soup is warm, not hot, and eat it slowly to avoid irritating the esophagus and triggering symptoms.
Practice Proper Timing: Eat smaller portions and avoid lying down for at least two to three hours after eating to allow for proper digestion.
Use Soothing Herbs: Flavor your soup with anti-inflammatory herbs like ginger or turmeric and mild herbs like basil or thyme, while avoiding trigger spices.

The Importance of Ingredients in Acid Reflux-Friendly Soup

Eating soup is possible with acid reflux, but the ingredients make all the difference. While fatty, acidic, and spicy foods are common triggers, incorporating soothing, low-acid, and water-rich ingredients can help. The goal is to choose ingredients that are gentle on the digestive system and do not cause the lower esophageal sphincter (LES) to relax, which can allow stomach acid to leak into the esophagus.

Ingredients to Include

To make a soup that is gentle on your system, focus on alkaline and high-fiber foods. These ingredients can help to absorb stomach acid and reduce the likelihood of reflux.

Vegetables: Root vegetables like carrots, sweet potatoes, and beets, as well as green vegetables such as broccoli, celery, and spinach, are excellent choices.
Lean Proteins: Including lean meats like chicken or turkey, or plant-based proteins like lentils and beans, can provide satiety without triggering reflux. Egg whites are another low-fat, high-protein option.
Herbs and Spices: Flavor your soup with non-irritating herbs like basil, parsley, or thyme, and use a hint of turmeric for its anti-inflammatory properties.
Whole Grains: Adding brown rice, oats, or whole-grain noodles can increase the fiber content and help absorb stomach acid.
Broth: Use low-sodium vegetable, bone, or chicken broth as a base instead of high-fat cream bases or acidic tomato broths.

Ingredients to Avoid

Many traditional soup recipes include ingredients that are known to worsen acid reflux symptoms. To protect your esophagus, it is best to avoid or limit the following:

Tomatoes: Tomato-based sauces and soups are highly acidic and are a major trigger for many people.
Onions and Garlic: These ingredients can relax the LES and are known to cause issues for individuals with acid reflux.
High-Fat Meats and Dairy: Full-fat cheese, fatty cuts of beef, and cream-based sauces can delay stomach emptying and put pressure on the LES.
Spicy Peppers: Capsaicin in spicy foods can irritate the esophagus and cause heartburn.
Peppermint: This ingredient, often used as a garnish or for flavor, can relax the LES.

Comparison of Reflux-Friendly vs. Triggering Soups

To highlight the difference, here is a comparison table of reflux-friendly soup options versus common trigger soups.


Reflux-Friendly Soup	Ingredients	Triggering Soup (Example)	Common Trigger Ingredients
Butternut Squash Soup	Butternut squash, carrots, low-sodium broth, ginger, cashew milk	Tomato Soup	Tomatoes, garlic, cream
Chicken and Vegetable	Lean chicken breast, celery, carrots, low-sodium broth, thyme	French Onion Soup	Onions, high-fat cheese, beef broth
Lentil Soup	Lentils, carrots, low-sodium broth, cumin, turmeric	Broccoli Cheddar Soup	Full-fat cheese, high-fat dairy
Hearty Vegetable	Zucchini, potatoes, celery, low-sodium broth, herbs	New England Clam Chowder	High-fat cream, fatty seafood

Best Practices for Consuming Soup with Acid Reflux

Even with the right ingredients, how you eat your soup can impact your symptoms. Proper eating habits are just as important as the food itself.

Wait until it's warm, not hot: Eating or drinking excessively hot liquids can irritate an inflamed esophagus and trigger symptoms.
Eat smaller, more frequent meals: Large meals increase stomach pressure, while smaller portions are less likely to overfill the stomach and cause reflux.
Eat slowly: Pacing yourself gives your stomach time to digest without becoming overloaded, reducing the risk of acid backwash.
Stay upright: Avoid lying down immediately after eating. Gravity helps keep stomach contents in place, so remain seated or stand for at least 2-3 hours after your meal.
Consider meal timing: Eating soup as a light meal, especially for dinner, can be beneficial. A heavy, late-night meal is a well-known trigger for nocturnal acid reflux.

How to Build a Safe, Soothing Soup

Creating a reflux-friendly soup is a straightforward process when you know what to look for. Start with a good, mild base and build your flavors from there.

Select a base: Begin with a low-sodium chicken, vegetable, or bone broth.
Add non-acidic vegetables: Incorporate root vegetables and greens, which are alkaline and can help neutralize stomach acid.
Choose a lean protein: Cooked and shredded chicken or turkey, or plant-based proteins like lentils, can add bulk and nutritional value.
Incorporate gentle flavors: Use herbs like parsley, basil, and cilantro instead of high-irritant spices. A little salt and pepper may be tolerated by some, but monitor your reaction.
Simmer and serve: Cook the soup until all ingredients are tender. Once cooked, let it cool to a warm, comfortable temperature before eating.

Conclusion

For individuals with acid reflux, eating soup is not off-limits. The key is to be mindful of the ingredients and preparation methods. By choosing broth-based soups with low-acid, low-fat ingredients and avoiding known triggers like tomatoes and onions, you can enjoy a comforting and nutritious meal without exacerbating symptoms. Pairing this mindful approach to soup with proper eating habits, like waiting until the soup is warm and eating slowly, can further enhance digestive comfort. Always listen to your body and consult with a healthcare professional or registered dietitian for personalized dietary advice.

Frequently Asked Questions

The best type of soup base is a low-sodium chicken, vegetable, or bone broth. Avoid cream-based or tomato-based soups, as these are common acid reflux triggers.

Many canned soups contain high levels of sodium, fat, and acidic ingredients like tomatoes and onions. Always check the nutrition label and ingredient list for triggers, or opt for homemade versions where you can control the ingredients.

Creamy soups made with high-fat dairy can worsen acid reflux. For a creamy texture, consider blending cooked vegetables like butternut squash or using a dairy-free milk alternative like cashew milk.

Focus on non-acidic and high-fiber vegetables such as carrots, celery, sweet potatoes, broccoli, and spinach. These are generally well-tolerated and can help soothe the digestive system.

Chicken noodle soup can be okay if it's made with a low-sodium broth and lean chicken. Ensure it doesn't contain high-fat ingredients, onions, or garlic, which are common triggers.

Yes, ginger is known for its anti-inflammatory properties and can aid digestion. Adding a small amount of grated or sliced ginger root to your soup can be soothing.

Yes, the temperature is important. Eating excessively hot soup can irritate the esophagus and trigger symptoms. Allow your soup to cool to a warm, comfortable temperature before consuming.