What Kind of Soup for Acid Reflux? Navigating Your Diet for Relief

October 8, 2025 •

4 min read

Over 60 million Americans experience acid reflux at least once a month, making dietary choices crucial for symptom management. A warm bowl of soup can be a comforting meal, but for those with acid reflux, the ingredients can either soothe or trigger heartburn. Learning what kind of soup for acid reflux is best involves understanding which components promote easy digestion and which are best to avoid.

Quick Summary

This article explores suitable soup options for individuals with acid reflux, focusing on ingredients that soothe rather than trigger symptoms. It details which broth bases, vegetables, and proteins are safe choices, contrasts them with irritating ingredients, and offers practical tips for preparation to help manage discomfort.

Key Points

Choose Low-Acid Bases: Opt for low-sodium vegetable or chicken broth instead of tomato-based or high-fat cream bases to minimize acidity and fat content.
Embrace Gentle Vegetables: Incorporate non-acidic vegetables like carrots, celery, zucchini, and potatoes, which are easy to digest and packed with nutrients.
Select Lean Proteins: Use lean, skinless poultry, fish, lentils, or beans to add protein and make the soup more filling without adding excessive fat.
Avoid Trigger Ingredients: Steer clear of common triggers like onions, garlic, spicy peppers, and mint, which can relax the lower esophageal sphincter and cause heartburn.
Season with Care: Flavor your soup with mild herbs like parsley, basil, and thyme, or a touch of anti-inflammatory turmeric, rather than relying on irritating spices.
Serve Warm: Never consume soup when it's very hot, as the heat can irritate your esophagus. Allow it to cool to a warm, comfortable temperature before eating.

The Role of Soup in an Acid Reflux Diet

For many, soup is the quintessential comfort food, especially when dealing with digestive discomfort. For those with acid reflux, however, the choice of soup can be a mixed blessing. Soups are often easy to digest, which can be beneficial, but many traditional recipes contain high-fat, high-acid ingredients that are known triggers for heartburn and other acid reflux symptoms. By focusing on low-acid, low-fat recipes and mindful preparation, soup can become a staple in an acid-reflux friendly diet. The key is customization, ensuring every ingredient aligns with your digestive needs.

The Best Soups for Acid Reflux Relief

When preparing soup for acid reflux, the foundation is a mild, low-sodium broth. This serves as a gentle base, unlike acidic tomato or heavy cream alternatives. The following options are generally considered safe and soothing.

Broth-Based Vegetable Soups

Broth-based soups are typically gentle on the stomach and easy to digest. Using low-sodium chicken or vegetable broth as a base, you can add a variety of non-acidic vegetables.

Ingredients: Carrots, celery, zucchini, potato, asparagus, and mild greens like spinach or chard.
Preparation: Simmer the vegetables until tender and serve warm, not hot, to avoid irritating the esophageal lining.

Chicken, Rice, and Vegetable Soup

A classic comfort food, chicken, rice, and vegetable soup can be made to be very acid-reflux friendly.

Ingredients: Lean, skinless chicken breast, jasmine or brown rice, chicken or vegetable broth, carrots, and celery. Mild herbs like thyme and parsley can be used for flavor.
Benefits: Lean protein and whole grains are well-tolerated, and cooking the rice separately can help with texture and digestion.

Butternut Squash or Sweet Potato Soup

These vegetable-based soups offer a creamy, naturally sweet flavor without the need for high-fat dairy.

Ingredients: Roasted butternut squash or sweet potato, vegetable broth, and a small amount of dairy-free milk like almond or oat milk for extra creaminess.
Preparation: Roasting the squash or potato brings out its natural sweetness. Blend with broth until smooth and add a pinch of salt or mild spices like nutmeg.

Lentil Soup

Packed with fiber and protein, lentil soup is a hearty and satisfying option that is generally well-tolerated.

Ingredients: Lentils, vegetable broth, carrots, and celery. Mild seasonings are key.
Preparation: Simmer the lentils with vegetables and broth until cooked. Blend half of the soup for a thicker consistency while keeping the other half chunky.

Soups to Avoid with Acid Reflux

Just as some soups can be helpful, others are notorious for triggering acid reflux due to specific ingredients or preparation methods.

Tomato-based soups: The high acidity of tomatoes is a major trigger for many individuals with acid reflux, causing irritation to the esophagus.
Cream-based soups: Rich, high-fat ingredients like heavy cream, butter, and full-fat cheese can relax the lower esophageal sphincter (LES), allowing stomach acid to flow back up. Alternatives using low-fat or dairy-free milk can work, as seen with butternut squash soup.
Soups with trigger ingredients: Soups containing garlic, onions, or spicy peppers are common culprits for heartburn. Many people with GERD should also avoid mint, coffee, and alcohol.
Fatty meat-based soups: Soups made with high-fat meats like beef can slow digestion, increasing pressure on the stomach and triggering reflux. Opt for lean meats like chicken or turkey instead.

Comparing Acid-Friendly vs. Trigger Soups


Feature	Acid-Friendly Soup	Trigger Soup
Base	Low-sodium vegetable or chicken broth	Tomato-based or high-fat cream base
Vegetables	Non-acidic options like carrots, celery, zucchini, squash	Acidic ingredients like tomatoes, onions, garlic
Proteins	Lean options like skinless chicken, turkey, lentils, beans	High-fat meats, like ground beef or marbled sirloin
Fats	Minimal oil (e.g., olive oil), low-fat or dairy-free milk substitutes	Heavy cream, butter, excessive oil
Flavoring	Mild herbs (parsley, thyme, basil), salt	Spicy peppers, garlic, onion powder, mint

Preparing Your Soup for Better Digestion

Beyond ingredient selection, the way you prepare and consume your soup can also impact acid reflux symptoms. Using high-quality ingredients and adjusting your eating habits can make a significant difference.

Use Low-Sodium Broth: Store-bought broths can be high in sodium, which can exacerbate reflux in some individuals. Opt for low-sodium versions or make your own homemade broth.
Cook Vegetables Thoroughly: Cooking vegetables until they are very tender, or even pureeing them, makes them easier to digest. This is particularly helpful for those with sensitive stomachs.
Mindful Seasoning: Rely on mild herbs and spices to add flavor without irritation. Good options include parsley, thyme, basil, and a pinch of turmeric, which has anti-inflammatory properties. Avoid garlic, onions, and black pepper, which are common triggers.
Serve Warm, Not Hot: The temperature of your soup matters. Very hot foods can irritate the esophagus, worsening symptoms. Allow your soup to cool to a warm, comfortable temperature before eating.
Eat in Moderation: Eating smaller, more frequent meals can prevent the stomach from becoming overly full, reducing pressure on the lower esophageal sphincter. A small bowl of soup as an appetizer or a light dinner can be a great strategy.

Conclusion

Making informed choices about what kind of soup for acid reflux can significantly improve your comfort and help manage your symptoms. By prioritizing low-acid, low-fat, broth-based recipes filled with soothing vegetables and lean proteins, you can enjoy a warm, satisfying, and gentle meal. Avoiding common triggers like tomatoes, high-fat dairy, and irritating seasonings is crucial. Customizing your own homemade soups gives you full control over the ingredients, ensuring your meal is both delicious and digestion-friendly. For additional dietary guidance on managing acid reflux, consulting a healthcare professional is always recommended.

Frequently Asked Questions

Most canned soups contain high levels of sodium and can have hidden trigger ingredients like onion or garlic powder. Opt for making homemade soups using low-sodium broth to better control the ingredients and avoid triggers.

Yes, some studies suggest that daily consumption of miso soup is associated with fewer GERD symptoms, and it is a soybean-based fermented paste that is generally well-tolerated. Ensure it is made without triggering ingredients like onions or spicy elements.

While low-fat dairy is often better than full-fat, some people are still sensitive to it. Dairy-free alternatives like almond or oat milk are often safer for achieving a creamy consistency without triggering symptoms.

Pureed soups can be easier to digest as the ingredients are already broken down. Choosing pureed versions of low-acid vegetable soups, like butternut squash or cauliflower soup, can be very soothing.

Mild herbs and spices are the best option. Consider using parsley, basil, thyme, dill, and turmeric to add flavor. You should avoid spicy peppers, black pepper, garlic, and onions, as these are common triggers.

Whole grains like brown rice or whole-grain noodles can be good additions as they are often well-tolerated. For easier digestion, cook the rice or pasta separately and add it to your bowl when serving.

Consuming foods that are too hot can irritate the sensitive lining of the esophagus. This irritation can increase discomfort and potentially worsen acid reflux symptoms, so it's always best to let your soup cool to a warm temperature.

Chicken noodle soup can be okay if prepared according to GERD dietary guidelines. This means using lean chicken breast, a low-sodium broth, and mild herbs. Avoid adding onions, garlic, or a heavy fat base.

You can thicken your soup by pureeing cooked, starchy vegetables like potatoes, butternut squash, or cauliflower. Using dairy-free milk alternatives like almond or oat milk can also create a creamy texture.