What soup can you eat with acid reflux? A guide to soothing meals

October 7, 2025 •

4 min read

According to some studies, over 60 million Americans experience acid reflux at least once a month. For those dealing with this common condition, knowing what soup can you eat with acid reflux is key to finding relief and comfort in their daily diet.

Quick Summary

This guide details how to prepare safe, soothing soups for individuals with acid reflux by focusing on low-fat, low-acid ingredients and gentle cooking methods. It covers which ingredients to include and avoid, offering recipe ideas for digestive comfort.

Key Points

Choose Broth Bases: Opt for low-sodium vegetable or chicken broth over fatty, creamy, or tomato-based stocks.
Incorporate Alkaline Ingredients: Load your soup with vegetables like carrots, sweet potatoes, and green beans to help neutralize stomach acid.
Avoid Common Trigger Foods: Steer clear of onions, garlic, and tomatoes, which are known to worsen acid reflux symptoms.
Use Lean Proteins: Add skinless chicken, turkey, or lentils instead of fatty cuts of meat to reduce fat content.
Flavor with Safe Herbs: Enhance taste with ginger, parsley, and thyme, avoiding spicy seasonings and black pepper.

The Basics of Acid Reflux-Friendly Soups

When managing acid reflux, the goal is to choose foods that are low in acid and fat to avoid triggering symptoms. High-fat foods and acidic ingredients can cause the lower esophageal sphincter (LES) to relax, allowing stomach acid to flow back into the esophagus. Soups can be a great, soothing meal option, provided they are built on the right foundation.

The key principles for acid reflux-friendly soups are:

Choose a Low-Fat Base: Opt for a clear, low-sodium broth made from vegetables or chicken instead of high-fat, creamy bases.
Incorporate Alkaline Ingredients: Use non-acidic vegetables that can help balance stomach pH.
Avoid Common Triggers: Steer clear of well-known culprits like tomatoes, garlic, onions, and spicy peppers.
Use Lean Proteins: Include lean protein sources to add substance without the added fat that can exacerbate symptoms.

Building a Safe Soup Base

A proper base is critical for an acid reflux-safe soup. Low-sodium chicken, vegetable, or bone broth provides a flavorful and hydrating base without the irritants found in many commercial products. If you prefer a creamy soup, skip the heavy cream and use dairy-free alternatives instead. Cashew milk or almond milk can provide a smooth texture, while blending cooked butternut squash or sweet potatoes can offer a natural creaminess.

Safe Ingredients for Your Pot

Vegetables: Focus on alkaline and fibrous options like carrots, celery, green beans, asparagus, spinach, cauliflower, and broccoli. Root vegetables such as sweet potatoes and potatoes are also excellent choices.
Lean Proteins: To make your soup more filling, add skinless chicken or turkey, lean fish, or egg whites. For plant-based protein, lentils are a great option if tolerated, as they provide fiber that helps with digestive motility.
Whole Grains: Add cooked brown rice, wild rice, or quinoa for extra fiber and nutrients.

Flavoring Without Triggers

Instead of relying on common irritants like garlic and onion, you can enhance the flavor of your soup with gentle, stomach-friendly alternatives:

Herbs: Use fresh or dried basil, thyme, parsley, oregano, or dill.
Spices: A small amount of ginger can soothe the stomach, while turmeric offers anti-inflammatory benefits. Use salt sparingly and avoid black pepper.
Cooking Method: To build a flavorful base, sauté vegetables like carrots and celery in a small amount of olive oil over medium heat, rather than frying.

Comparing Reflux-Friendly and Unfriendly Soups


Soup Feature	Acid Reflux-Friendly	Acid Reflux-Unfriendly
Base	Low-sodium vegetable, chicken, or bone broth.	Creamy (high-fat dairy), tomato-based, or high-sodium broths.
Main Ingredients	Carrots, sweet potato, butternut squash, celery, lean chicken, lentils, brown rice.	Tomatoes, high-fat meats (sausage, bacon), fried ingredients.
Seasoning	Fresh herbs (basil, thyme, parsley), ginger, turmeric, salt to taste.	Garlic, onions, black pepper, chili powder, cayenne pepper, vinegar.
Preparation	Broth-based, steamed, baked, or blended vegetables.	Fried or heavily sautéed vegetables.

Sample Acid Reflux-Friendly Soup Ideas

Hearty Chicken, Rice, & Vegetable Soup: A classic for a reason. Combine skinless chicken breast, carrots, celery, and brown rice in a low-sodium chicken or bone broth. Flavor with fresh parsley and a pinch of turmeric.
Alkaline Butternut Squash Soup: Roast or steam butternut squash and carrots until soft, then blend with low-sodium vegetable or bone broth and a splash of non-dairy milk like cashew milk. Season with sage and thyme.
Simple Lentil Soup: Cook brown lentils with carrots, celery, and low-sodium broth until tender. Season with basil and oregano for a filling, fibrous, and gentle meal.
Miso Soup: Studies have shown a link between daily miso soup consumption and fewer GERD symptoms. A simple version with a high-quality, fermented miso paste, dashi, and low-acid additions like tofu and spinach is a safe bet.

Beyond the Bowl: Other Digestive Tips

While choosing the right soup is a great step, managing acid reflux often requires a holistic approach. Consider these additional lifestyle adjustments:

Portion Control: Eat smaller, more frequent meals instead of a few large ones to avoid putting excessive pressure on your stomach.
Stay Upright After Eating: Remain in an upright position for at least 2-3 hours after finishing your meal. Gravity helps keep stomach acid where it belongs.
Elevate Your Head: If you experience nighttime reflux, raise the head of your bed by 6-8 inches using risers or a wedge pillow.
Watch Your Clothing: Avoid wearing tight-fitting clothes or belts that put pressure on your abdomen.

Conclusion

Navigating dietary choices with acid reflux doesn't mean sacrificing comfort food. By selecting low-acid ingredients and lean protein bases, you can create a variety of delicious and soothing soups. Avoiding common irritants like tomatoes, garlic, and high-fat creams is crucial. With the right ingredients and mindful preparation, you can enjoy a warm, comforting bowl of soup that aids digestion rather than harming it.

For more detailed guidance on managing acid reflux through diet, you can refer to authoritative sources like the resources from Harvard Health.

Frequently Asked Questions

You should generally avoid tomato-based soups as tomatoes are highly acidic and a common trigger for acid reflux and heartburn. A creamy, blended vegetable soup is a better option.

Most traditional creamy soups are made with high-fat dairy, which can relax the lower esophageal sphincter. Opt for broth-based soups or achieve a creamy texture using non-dairy alternatives like cashew or almond milk.

Fresh herbs like basil, parsley, and thyme, along with a little ginger and turmeric, are excellent for flavoring soup without triggering symptoms. Avoid spicy seasonings, garlic, and onions.

Yes, but with care. It must be made with a low-fat, clear broth, and without trigger ingredients like onions or garlic. Using lean chicken and non-acidic vegetables makes it a safe and comforting choice.

Miso soup has been associated with fewer GERD symptoms. Lentil soup, rich in fiber, can also be beneficial, but ensure they do not contain trigger ingredients like onion or excessive garlic.

You can achieve a creamy texture by blending cooked alkaline vegetables like butternut squash or sweet potatoes directly into the broth. Alternatively, use dairy-free milks such as cashew or almond milk.

Eating smaller, more frequent meals reduces the volume of food in your stomach, which lowers pressure on the lower esophageal sphincter and helps prevent acid from backing up into the esophagus.