What Soups Are Non-Acidic? A Guide to Soothing Your Stomach

October 15, 2025 •

5 min read

Research indicates that incorporating more alkaline-forming foods into your diet can help reduce the body's potential renal acid load, which may benefit individuals with digestive issues like acid reflux. The question for many is, what soups are non-acidic and can still offer satisfying flavor and comfort? This guide provides the answers, focusing on ingredients and preparation methods that are gentle on the stomach.

Quick Summary

This overview details various non-acidic soup options and ingredients, including alkaline vegetables and lean proteins. It covers preparation methods to minimize acidity, distinguishes between high and low-acid soups, and provides specific recipes and ingredient lists suitable for sensitive digestive systems.

Key Points

Choose a gentle broth base: Opt for low-sodium vegetable or chicken broth instead of acidic, tomato-based varieties.
Focus on alkaline vegetables: Fill your soup with naturally low-acid vegetables like carrots, potatoes, sweet potatoes, spinach, and celery.
Avoid common acidic triggers: Steer clear of acidic ingredients such as tomatoes, citrus, and very spicy seasonings to prevent heartburn.
Use lean proteins for easy digestion: Lean chicken or turkey are easy to digest and can make the soup more satisfying without the fat that can aggravate reflux.
Thicken soups naturally: Create creamy textures by blending starchy vegetables or using cornstarch, avoiding high-fat cream and dairy.
Neutralize accidental acidity: If a soup is too acidic, you can try adding a small amount of baking soda or a chopped carrot to help raise the pH.

Understanding Acidity in Soups

The acidity of a food or drink is measured by its pH level. The pH scale runs from 0 to 14, where 7 is neutral. Anything below 7 is acidic, and anything above 7 is alkaline. Most health experts consider foods with a pH of 4.6 or lower to be acidic. For those with acid reflux, GERD, or other sensitive digestive conditions, consuming foods on the lower end of the pH scale can trigger or worsen symptoms like heartburn. Choosing ingredients with a higher, more neutral or alkaline pH is key to making soups that are gentle on the digestive system.

The Importance of Ingredients

Not all soups are created equal when it comes to acidity. A classic tomato soup, for instance, is highly acidic due to its main ingredient. In contrast, a simple chicken noodle soup with a clear broth and gentle vegetables can be a perfect low-acid option. The acidity of a soup is determined by its base, main ingredients, and any added seasonings or garnishes. By making mindful choices at each step, you can create a delicious and non-acidic meal.

Top Non-Acidic Soups to Try

Many soups can be prepared to be non-acidic by focusing on the right combination of ingredients. Here are some of the best options:

Butternut Squash Soup: Naturally creamy and slightly sweet, butternut squash is an excellent low-acid base. It can be combined with vegetable broth, onions, and mild herbs like thyme and sage for a warm, comforting meal.
Carrot Ginger Soup: Carrots and ginger are both known for their soothing properties. This soup is naturally sweet from the carrots and gets a gentle warmth from the ginger, which is a known anti-inflammatory.
Cream of Asparagus Soup: Using a vegetable broth base and blending cooked asparagus creates a rich, creamy texture without the need for high-fat dairy, which can be a trigger for some individuals. For added creaminess, use a dairy-free milk alternative.
Chicken and Rice Soup: Made with a simple chicken or vegetable broth, lean chicken breast, carrots, and rice, this soup is a classic comfort food that is typically low in acid. Using low-sodium broth is a great way to control overall sodium content.
Lentil Soup: While some recipes can be acidic due to tomato content, a lentil soup can be made non-acidic by using vegetable broth and alkaline-rich vegetables like carrots, celery, and spinach. Lentils are also a great source of fiber, which aids digestion.

Comparison of Acidic vs. Non-Acidic Soups


Feature	Acidic Soups (e.g., Tomato Soup)	Non-Acidic Soups (e.g., Butternut Squash)
Key Ingredients	Tomatoes, citrus, vinegar, high-fat cream, spicy ingredients	Butternut squash, carrots, potatoes, lentils, lean protein, non-acidic broth
Potential Triggers	Acidity from tomatoes, fat from cream, spices	Minimal triggers; focus on gentle, alkaline-forming ingredients
pH Level	Typically low (below 4.6) due to tomatoes and other acid-rich ingredients	Generally higher (closer to neutral or alkaline) due to vegetable and broth base
Digestive Impact	Can cause heartburn, indigestion, and acid reflux symptoms in sensitive individuals	Soothing and gentle on the stomach, providing comfort and easy digestion
Flavor Profile	Often tangy, sharp, and can be spicy depending on seasoning	Mild, earthy, slightly sweet, and savory from vegetables and broth

How to Prepare Non-Acidic Soups

To ensure your soup is as non-acidic as possible, follow these key preparation steps:

Use a Low-Acid Base: Opt for low-sodium vegetable or chicken broth. Avoid tomato-based broths or those containing high-acid ingredients. An alkaline vegetable broth can be made using ingredients like potatoes, onions, and mushrooms.
Sauté with Care: Sautéing aromatics like onions and garlic can add great flavor. While garlic is mildly acidic, sautéing it properly and using a moderate amount is generally well-tolerated. For extra precaution, use garlic powder instead of fresh cloves.
Incorporate Alkaline-Rich Vegetables: Load your soup with vegetables like carrots, celery, spinach, zucchini, and potatoes. These are all excellent non-acidic choices that add fiber, nutrients, and flavor.
Choose Lean Proteins: If adding meat, choose lean options like boneless, skinless chicken breast or turkey. These are easier to digest than high-fat meats.
Thicken with Alternatives: Instead of high-fat creams that can trigger acid reflux, thicken your soup by blending starchy vegetables like potatoes, butternut squash, or lentils. Cornstarch or arrowroot powder mixed with water is another great option.
Add Mild Herbs: Flavor your soup with non-acidic herbs like parsley, basil, thyme, and oregano. Avoid very spicy peppers or cayenne pepper, which can aggravate symptoms.

A Simple Non-Acidic Chicken and Vegetable Soup Recipe

This recipe is designed to be gentle on the stomach while providing a nutritious and satisfying meal.

Ingredients

1 tbsp olive oil
1 cup chopped carrots
1 cup chopped celery
1 cup sliced mushrooms
1 chopped onion
1.5 lbs skinless, boneless chicken breasts
8 cups low-sodium chicken broth
1 bay leaf
1 tsp dried thyme
Salt and pepper to taste (optional, omit if sensitive)
1 cup cooked brown rice or quinoa
1 cup fresh spinach

Instructions

Heat olive oil in a large pot over medium heat. Add the carrots, celery, mushrooms, and onion, and sauté until the vegetables are tender, about 5-7 minutes.
Add the chicken breasts, chicken broth, bay leaf, and thyme to the pot. Bring the soup to a boil, then reduce heat and simmer for 20-25 minutes, or until the chicken is cooked through.
Remove the chicken breasts from the pot and shred them using two forks. Discard the bay leaf.
Return the shredded chicken to the pot. Add the cooked brown rice or quinoa and fresh spinach. Cook for another 5 minutes, until the spinach is wilted.
Season with salt and pepper to taste, if tolerated. Serve warm and enjoy.

Conclusion

Creating delicious, non-acidic soups is not only possible but also a simple and comforting way to manage digestive sensitivities. By focusing on low-acid ingredients like alkaline vegetables, lean proteins, and mild herbs, you can prepare meals that are both flavorful and gentle on your stomach. From creamy butternut squash to hearty chicken and vegetable soup, there are many recipes available to soothe your system without sacrificing taste. Experiment with different combinations of non-acidic ingredients to find your perfect soothing soup. For more information on managing acid reflux with diet, consider consulting authoritative sources like the National Institutes of Health.

Frequently Asked Questions

Yes, creamy soups can be non-acidic by using low-acid ingredients for thickening, such as blended butternut squash, cauliflower, or potatoes, and opting for dairy-free milk alternatives instead of high-fat cream.

While bone broth can be a soothing and nutritious base, its pH can be affected by the preparation process. Studies show that acidifying the broth (e.g., with vinegar) significantly lowers its pH. To ensure a non-acidic broth, it's best to use a low-sodium vegetable or chicken broth base, or ensure your bone broth is prepared without acidic additives.

Mild spices and herbs like thyme, basil, oregano, parsley, and turmeric are generally safe for non-acidic soups. It's best to avoid or use very sparingly any spicy peppers or excessive black pepper, as these can be irritating to the digestive tract.

No, not all vegetable soups are non-acidic. A soup becomes acidic if it contains high-acid vegetables like tomatoes. To ensure a vegetable soup is non-acidic, use low-acid vegetables like carrots, celery, and spinach, and avoid tomatoes and citrus.

Yes, beans and lentils are a great addition to non-acidic soups. They are a good source of fiber and protein and can add heartiness to the meal. Canned beans should be rinsed well to remove excess sodium.

To reduce the acidity of a tomato-based soup, you can add a small amount of baking soda, which is alkaline and will neutralize the acid. Another effective method is to simmer the soup with a whole, peeled carrot, which absorbs some of the acidity.

Yes, incorporating non-acidic soups into your diet can help manage GERD symptoms. By using low-acid ingredients, you reduce the likelihood of aggravating the esophagus, which is a common trigger for heartburn.