Best Soups for Acid Reflux: Comfort Food That Won’t Trigger Heartburn

We all know the joy of a hot bowl of soup—especially when the weather’s chilly or you’re feeling under the weather. But if you suffer from acid reflux, you might be wondering which soups are actually good for you. Don’t worry—we’ve got you covered! Here’s everything you need to know about the best soups for acid reflux that won’t cause you heartburn.

Whether you’re dealing with the occasional acid reflux or have GERD (gastroesophageal reflux disease), the foods you eat can play a huge role in how well you manage the condition. For many people, soups can be an easy, comforting option—but only if you make the right choices! In this guide, we’ll talk about the soups you should embrace and which ones to avoid if you’re trying to keep acid reflux at bay.

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Why Soups Are a Great Option for Acid Reflux

Soups are one of those perfect foods for people dealing with acid reflux, as long as you choose the right ingredients. Why? Well, soups are usually soft, easy to digest, and you can control exactly what goes in them. Plus, you can adjust the seasoning to your preference and keep it gentle on your stomach.

If you’re dealing with acid reflux, the key is to keep your meals bland and soothing. High-fat foods, spicy ingredients, and acidic elements (like tomatoes) can trigger reflux, but soups can be adapted to fit your needs. You just need to stick with the right ingredients that are gentle on the digestive system and won’t trigger that burning sensation in your chest.

Best Soups for Acid Reflux: What to Look For

Let’s dive into the specific types of soups that can work wonders for people with acid reflux. But before we go through the list, there are some things you should keep in mind:

Low-fat options: Fatty foods can slow down digestion, which can lead to reflux. Go for soups made with lean meats, beans, or vegetables.
Non-acidic ingredients: Avoid tomato-based soups, as tomatoes are naturally acidic and can trigger heartburn.
Mild seasonings: Spicy foods are a common reflux trigger. Stick with mild herbs and spices like basil, thyme, or oregano.

1. Chicken and Vegetable Soup

When in doubt, chicken soup is a classic. Chicken itself is lean, and when paired with mild vegetables like carrots, zucchini, and spinach, you have a soothing, nourishing bowl that’s gentle on your stomach. Plus, it’s full of nutrients to keep you feeling full without irritation.

If you want to make your chicken soup even more reflux-friendly, consider using a homemade broth rather than store-bought ones, which can be higher in sodium and other additives that might irritate your stomach.

2. Butternut Squash Soup

If you’re craving something creamy but don’t want to risk heartburn, butternut squash soup is a fantastic option. The natural sweetness of the squash can provide a rich, velvety texture without any acidic or spicy ingredients. It’s also packed with vitamins A and C, making it a nourishing choice for anyone dealing with reflux.

Pro Tip: Skip the heavy cream and opt for low-fat milk or a non-dairy milk substitute, like almond milk, for a lighter version of this comforting soup.

3. Sweet Potato Soup

Sweet potatoes are another great ingredient for acid reflux sufferers. They’re mild, naturally sweet, and full of fiber, which is great for digestion. A simple sweet potato soup made with a gentle vegetable broth is both satisfying and soothing for your digestive system.

Like butternut squash soup, you can keep the texture creamy and smooth by blending the sweet potatoes into a velvety soup. Add in a few herbs like cinnamon or ginger for extra flavor without the heat!

4. Lentil Soup

Lentils are a great source of protein and fiber, and when made into a soup, they can be a hearty and reflux-friendly option. Just make sure to go easy on the seasoning—while a dash of turmeric or cumin can add flavor, you should avoid too much garlic or onion, which can be irritating for acid reflux.

Pair the lentils with mild vegetables like carrots and celery, and you’ve got yourself a balanced, filling meal. Plus, lentils digest slowly, which means they won’t trigger reflux as quickly as high-fat, processed foods.

5. Rice and Chicken Soup

If you’re looking for something super gentle, rice and chicken soup is a winner. The rice provides a soothing base that’s easy on your stomach, and the chicken adds protein without being greasy or heavy. This combo is light yet satisfying and can help reduce the chances of acid reflux.

For extra flavor, you can add a small amount of low-sodium chicken broth, and finish it off with some fresh herbs like parsley or thyme. Just make sure to keep it simple—avoid spices like chili powder or hot sauce, as these can irritate your esophagus.

Soups to Avoid if You Have Acid Reflux

While soups can be a wonderful choice for people with acid reflux, some can actually make your symptoms worse. Here are a few types of soups you should steer clear of:

Tomato-Based Soups: Tomatoes are highly acidic, which can trigger heartburn and worsen reflux symptoms. Stay away from tomato soups, like classic tomato bisque or minestrone.
Spicy Soups: Soups made with chili peppers, hot sauce, or spicy seasonings can irritate your esophagus and lead to discomfort.
High-Fat Soups: Creamy soups made with heavy cream, butter, or full-fat dairy products can slow down digestion and increase the likelihood of reflux.

Conclusion

When it comes to managing acid reflux, making the right soup choices can go a long way in helping you feel better. Soups like chicken and vegetable, butternut squash, and sweet potato can provide comfort and nourishment without causing flare-ups. Remember to keep it simple, steer clear of acidic and spicy ingredients, and go for lighter options to avoid irritating your stomach. That way, you can enjoy a warm bowl of soup without the heartburn!

Appendices

FAQs

Can I have tomato soup if I have acid reflux? Tomato-based soups are generally not recommended for acid reflux sufferers due to the high acidity of tomatoes, which can trigger heartburn.
Is it safe to have cream-based soups with acid reflux? Cream-based soups, especially those with heavy cream or butter, should be avoided as they are high in fat and can slow down digestion.
Can I make a spicy soup with acid reflux? Spicy ingredients like hot peppers or chili can aggravate reflux, so it’s best to avoid them in your soups.
What are the best vegetables for acid reflux-friendly soups? Vegetables like carrots, zucchini, spinach, and sweet potatoes are great choices as they’re mild and soothing.
Can I add garlic to my soup if I have acid reflux? Garlic can trigger heartburn for some people with acid reflux, so it’s better to avoid it or use it sparingly.

References

American Gastroenterological Association. (2023). Understanding Acid Reflux. Read More
Smith, J., & Roberts, L. (2022). Nutrition and Gastrointestinal Disorders. Journal of Digestive Health, 34(1), 50-57. Read More
National Institute of Diabetes and Digestive and Kidney Diseases. (2024). Acid Reflux and GERD. Read More

Disclaimer: The information provided in this article is for educational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider for personalized treatment regarding acid reflux or GERD.

Camellia Wulansari

Camellia Wulansari is a dedicated health writer specializing in digestive disorders, contributing valuable insights and information to the health and wellness community. With a passion for promoting well-being through knowledge, Camellia serves as a reliable source of expert content on healthusias.com.