What is the best soup for acid reflux?

October 12, 2025 •

5 min read

Approximately 20% of the U.S. population experiences gastroesophageal reflux disease (GERD), a condition often triggered by diet. A key strategy for managing symptoms is selecting the right foods, and many wonder, "what is the best soup for acid reflux?".

Quick Summary

Neutralizing excess stomach acid is crucial for managing heartburn. The most effective soups for acid reflux are those made with alkaline ingredients, low-fat broth, and lean proteins, avoiding common triggers like tomatoes, garlic, and fatty meats.

Key Points

Low-Fat, Low-Acid Base: Opt for low-sodium vegetable or bone broth instead of tomato or cream-based alternatives to reduce acidity and fat content.
Alkaline Vegetables are Key: Incorporate alkaline vegetables like butternut squash, carrots, and spinach, which can help neutralize stomach acid.
Lean Protein Only: Use lean proteins such as skinless chicken, turkey, or plant-based options like lentils, avoiding fatty meats that can trigger reflux.
Flavor with Soothing Herbs: Season your soup with anti-inflammatory herbs like ginger, thyme, and basil, and avoid common irritants like garlic, onions, and spicy peppers.
Manage Temperature and Portion Size: Always serve soup warm, not hot, and eat smaller, more frequent meals to prevent overfilling the stomach and irritating the esophagus.
Focus on Digestion-Friendly Texture: Incorporate cooked whole grains like brown rice or oatmeal for fiber, and consider blending ingredients for a smoother, easier-to-digest consistency.

Understanding the Principles of Acid Reflux-Friendly Soups

For individuals with acid reflux, not all soups are created equal. The key to creating a soothing, delicious soup that won't trigger heartburn lies in two main principles: ingredient selection and preparation method. By focusing on low-acidity, low-fat ingredients and avoiding known irritants, you can enjoy a comforting meal without the uncomfortable aftermath. Ingredients like non-citrus vegetables, lean proteins, and mild herbs are central to an acid reflux-friendly diet.

Ingredients to Embrace

Creating a soup that's easy on your digestive system begins with building a solid base of stomach-friendly ingredients. These alkaline and fibrous foods help neutralize stomach acid and promote healthy digestion.

Low-Acid Vegetables: Butternut squash, sweet potatoes, carrots, and spinach are excellent choices for their mild, low-acid profiles. They provide natural sweetness and nutrients without aggravating symptoms.
Lean Protein: Including skinless chicken or turkey, or plant-based proteins like lentils and beans, adds substance and helps you feel full without the high fat content found in red meat.
Alkaline Broth: A low-sodium vegetable or chicken bone broth forms a flavorful and soothing base. Homemade broth is often best as it allows you to control salt and avoid added irritants like garlic and onion.
Soothing Herbs: Spices like ginger, turmeric, basil, and thyme are known for their anti-inflammatory properties and can be used for flavor instead of spicy seasonings.
Whole Grains: Adding whole grains such as brown rice or oatmeal can provide bulk and fiber, which aid in digestion. Cooking them separately and adding them at the end prevents the soup from becoming mushy and absorbing too much liquid.

Ingredients to Avoid

Just as important as adding the right ingredients is knowing which ones to leave out. Common soup culprits for acid reflux include:

Tomatoes and Tomato-Based Products: These are highly acidic and notorious for triggering heartburn.
Onions and Garlic: While staples in many soups, they are common triggers for many individuals with GERD.
High-Fat Ingredients: Cream, cheese, and fatty meats can relax the lower esophageal sphincter, allowing acid to escape.
Spicy Seasonings: Chili powder and other hot spices can irritate the esophagus.

Popular Soups and How to Modify Them for Acid Reflux

Many classic soup recipes can be easily adapted to be acid reflux-friendly. The key is substitution and moderation.

Hearty Chicken and Vegetable Soup

This classic is a fantastic option when modified. Use a low-sodium chicken or bone broth, add carrots, celery, and spinach, and season with thyme and parsley. Substitute traditional noodles with rice or skip them altogether. Cook the rice separately to control the texture.

Creamy Butternut Squash Soup

Instead of a dairy-heavy cream base, use a dairy-free milk alternative like cashew or coconut milk to achieve a rich, creamy texture. Roast the squash with carrots and celery before simmering in broth with a pinch of sage and thyme for an alkaline and comforting meal.

Lentil Soup

Lentil soup is a hearty, fiber-rich choice. Opt for a low-sodium vegetable broth and focus on mild vegetables like carrots and celery. Season with herbs like coriander and cumin, but be mindful of spicy variations. A blended lentil soup can be even easier to digest.

Comparison Table: Acid Reflux Friendly vs. Traditional Soups


Feature	Acid Reflux-Friendly Soup	Traditional Soup (Potential Trigger)
Base	Low-sodium vegetable or chicken bone broth	Tomato-based or high-fat cream base
Acidity Level	Neutral to Alkaline	High (from tomatoes, citrus)
Protein	Lean chicken, turkey, lentils, beans	Fatty beef, spicy sausage
Flavor	Mild herbs like ginger, thyme, parsley	Spicy peppers, garlic, onions
Fat Content	Low, from healthy fats like olive oil	High, from heavy cream, cheese, fried items
Vegetables	Butternut squash, carrots, spinach	Tomatoes, onions, spicy peppers

How to Serve and Enjoy Your Soup for Maximum Comfort

Beyond ingredients, how you consume your soup can make a difference. Avoid serving it too hot, as extreme temperatures can aggravate the esophagus. Eating slowly and chewing any solid ingredients thoroughly will aid digestion. Additionally, consuming smaller portions can prevent the stomach from becoming overly full, reducing pressure on the lower esophageal sphincter. For added comfort, pair your soup with a low-acid side, like oat flour biscuits or whole-grain crackers.

A Simple, Soothing Recipe: Roasted Butternut Squash Soup

This simple, soothing recipe is a perfect example of a soup designed for maximum comfort. It utilizes alkaline butternut squash and is free from common irritants.

Ingredients:

1 medium butternut squash, peeled and cubed
2 large carrots, chopped
1 celery stalk, chopped
4 cups low-sodium vegetable or bone broth
½ cup dairy-free milk (cashew or almond)
½ tsp dried sage
1 tbsp olive oil
Sea salt to taste
Fresh thyme for garnish

Instructions:

Preheat oven to 425°F (220°C). Toss squash, carrots, and celery with olive oil and a pinch of salt. Roast for 25-30 minutes, or until tender.
Transfer roasted vegetables to a large pot. Pour in the broth and add the dried sage.
Bring to a simmer for 10 minutes, allowing flavors to combine.
Use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches.
Stir in the dairy-free milk. Reheat gently, but do not boil.
Season with additional salt if needed. Serve warm, not hot, and garnish with fresh thyme.

Conclusion: Finding Your Personal Best Soup for Acid Reflux

While there is no single, definitive answer to what is the best soup for acid reflux, the principles of low acidity, low fat, and soothing ingredients offer a clear path forward. Hearty chicken and vegetable soup, creamy butternut squash soup, and simple lentil soups are excellent starting points, provided they are prepared with the right modifications. By focusing on non-acidic bases, lean proteins, and mild herbs, you can create a variety of delicious and comforting soups. Remember to listen to your body and adjust ingredients as needed, as individual triggers can vary. This dietary approach, combined with healthy lifestyle choices, can significantly reduce the frequency and severity of acid reflux symptoms.

For more information on managing GERD through diet, consult trusted medical resources or a registered dietitian. For a wider range of digestive-friendly recipes, explore online resources like the GERD Chef, which provides numerous options.

Frequently Asked Questions

Yes, chicken noodle soup can be a good option for acid reflux if prepared correctly. Use a low-sodium chicken broth, lean skinless chicken, and avoid adding irritants like onions and garlic. Incorporate mild vegetables and cook whole-grain noodles separately to prevent mushiness.

Tomato soup is typically bad for acid reflux because tomatoes are highly acidic. The high acidity can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus and trigger heartburn.

Traditional creamy soups made with heavy cream or cheese are often off-limits due to their high fat content, which can trigger acid reflux. However, you can create GERD-friendly creamy soups by using dairy-free alternatives like cashew milk or coconut milk.

The best vegetables for an acid reflux-friendly soup are non-citrus and low-acid options such as carrots, butternut squash, sweet potatoes, celery, and spinach. These are generally well-tolerated and can help balance stomach acid.

Yes, ginger is often recommended for soothing acid reflux due to its anti-inflammatory properties. Adding a small amount of fresh ginger or ginger powder can enhance flavor and provide a calming effect on the digestive system.

Both low-sodium vegetable and chicken bone broth can be excellent choices for an acid reflux-friendly soup base. They are both gentle on the stomach and flavorful. Bone broth is particularly praised for its soothing properties for the digestive system.

To add flavor without using garlic or onions, you can rely on mild, fragrant herbs and spices. Good options include thyme, basil, oregano, parsley, sage, and a small amount of ginger. A low-sodium miso paste can also add a rich, umami flavor.