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vegetable soup in a white bowl

Vegetable soup

Written by missblasco on . Posted in BLOG, SOUPS.

Aprende qué es el reflujo gastroesofágico y qué alimentos pueden ayudar, te propongo una sopa de verduras, para mejorar los síntomas o hacer que remitan.
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Vegetable Soup for GERD: A Soothing, Low-Fat Recipe for Acid Reflux Relief
If you’ve ever experienced the burning sensation of gastroesophageal reflux (GERD)—commonly known as acid reflux—or know someone who has, you understand how uncomfortable it can be.
As a dietitian, I’m passionate about helping people manage conditions like GERD through diet, and today I’m sharing a soothing vegetable soup recipe that’s gentle on the stomach, low-fat, and easy to digest. This dish is specifically designed to alleviate GERD symptoms, providing a nutrient-dense, GERD-friendly meal that avoids common triggers like high-fat foods, spices, and irritants. Whether you’re dealing with occasional heartburn or diagnosed GERD, this recipe, along with key nutritional and lifestyle tips, can help you find relief.
Let’s explore the causes of GERD, dietary recommendations, and how to make this healing soup that supports digestion and comfort!
Understanding GERD and Its Dietary Management
Gastroesophageal reflux (GERD) occurs when the lower esophageal sphincter (LES) fails to close properly, allowing stomach contents to flow back into the esophagus, causing heartburn. This malfunction can be triggered by factors like poor diet, smoking, obesity, tight clothing, lying down after meals, or a hiatal hernia.
To manage GERD, dietary changes are key: avoid irritants (citrus, coffee, spicy/fatty foods, alcohol, garlic, onions), heavy meals, and carbonated drinks, while opting for gentle foods.
Postural habits, like waiting 2-3 hours before lying down and elevating the bed’s head, help, as do behavioral changes such as weight loss, quitting smoking, and avoiding tight clothing.
If these steps aren’t enough, a doctor may prescribe antacids or LES-strengthening medications.
If you suspect GERD, consult a doctor for a proper diagnosis and treatment plan. While antacids may be prescribed for occasional reflux, they’re not a long-term solution for GERD, especially after overeating. Instead, dietary and lifestyle changes are key to managing symptoms, and in mild cases, they may even eliminate discomfort entirely. As a dietitian-nutritionist, I recommend avoiding foods that irritate the esophageal mucosa or relax the LES, such as:
  • Citrus fruits, coffee, spicy foods, and very hot or cold foods.
  • Heavy meals, carbonated drinks, alcohol, mint, garlic, onions, chocolate, and high-fat foods.
Additional lifestyle tips include:
  • Waiting 2-3 hours after eating before lying down and elevating the head of your bed.
  • Losing weight if overweight, quitting smoking, avoiding tight clothing, and preventing constipation.
This vegetable soup recipe aligns with GERD dietary guidelines, offering a low-fat, non-irritating meal that’s easy to digest and soothing for the stomach.

 

This vegetable soup is a low-fat, GERD-friendly meal that soothes heartburn and supports easy digestion.

 

Nutritional Benefits of Key Ingredients
This soup is designed to be gentle on the stomach while providing essential nutrients, making it an ideal choice for GERD management.
Vegetables (e.g., Carrots, Zucchini, Spinach)
  • Low-Fat: 0g fat per 100g, safe for GERD.
  • Low-Carb: 5-7g carbs per 100g, suitable for low-carb diets.
  • High Fiber: 2-3g per 100g, aiding digestion without overloading the stomach.
  • Nutrient-Dense: Rich in vitamins A, C, and K, and minerals like potassium for overall wellness.
  • Non-Irritating: Cooked vegetables are easier to digest and less likely to trigger reflux than raw ones.
Broth (Chicken, Meat, or Vegetable)
  • Low-Fat (if Degreased): 0-1g fat per cup (when skimmed), safe for GERD.
  • Low-Calorie: 10-20 kcal per cup, ideal for weight management—a key factor in reducing GERD symptoms.
  • Hydrating: Provides hydration, which supports digestion.
  • Soothing: Warm broth (not hot) is gentle on the stomach and helps reduce irritation.
Optional Lean Protein (e.g., Chicken)
  • Low-Fat: 3g fat per 100g (skinless chicken breast), safe for GERD.
  • High Protein: 31g per 100g, promoting satiety without heaviness.
  • Low-Carb: 0g carbs, keto-friendly.
  • Non-Irritating: Lean, white meats are recommended for GERD as they’re easy to digest.

These ingredients make the soup low-fat, low-carb, easy-to-digest, and GERD-friendly, offering a meal that supports digestive health while minimizing reflux triggers.

 

GERD management involves avoiding irritants like spicy foods and adopting habits like elevating the head of the bed.

 

vegetable soup

 

Vegetable Soup for GERD Recipe
This recipe creates a soothing, low-fat vegetable soup that’s perfect for anyone managing GERD. It uses a simple broth and cooked vegetables to ensure easy digestion and minimal irritation.
Ingredients (Serves 4)
Broth
  • 6 cups (1.5L) low-fat broth (chicken, meat, or vegetable; degrease if using meat-based broth)
  • Optional: 100g skinless chicken breast (for added protein, shredded after cooking)
Vegetables
  • 2 medium carrots (~200g, peeled and sliced)
  • 1 medium zucchini (~200g, sliced)
  • 1 cup (30g) spinach (or other mild greens like chard; avoid spinach if it triggers your symptoms)
  • 1 small potato (~100g, optional for a small amount of carbs; omit for stricter low-carb diets)
Seasoning
  • Pinch of sea salt (minimal, to avoid irritation)
  • Optional: 1 tsp mild herbs like parsley (avoid strong spices)
Instructions
  1. Prepare the Broth: If using homemade broth, simmer 6 cups of chicken, meat, or vegetable broth for 30 minutes. If using meat-based broth, skim off any fat that rises to the surface to keep it low-fat. (You can also use a low-sodium, store-bought broth, ensuring it’s free of garlic, onion, or spices.)
  2. Cook the Vegetables: Add the sliced carrots, zucchini, and potato (if using) to the broth. Simmer for 15-20 minutes until the vegetables are tender but not overcooked. Add the spinach in the last 2 minutes of cooking to wilt gently.
  3. Add Protein (Optional): If including chicken, add the skinless chicken breast to the broth during the last 10 minutes of cooking. Once cooked, remove, shred, and return to the soup.
  4. Season Lightly: Add a pinch of sea salt and mild herbs like parsley (if using). Avoid strong spices, garlic, or onions, as they can trigger reflux.
  5. Serve Warm: Serve the soup warm (not hot) to avoid irritating the stomach. Enjoy as a standalone meal or pair with a small piece of lean, white meat or fish if desired.

 

Tips for Success
  • GERD-Friendly Adjustments: Avoid trigger vegetables like spinach if they cause discomfort; substitute with mild options like green beans or chard.
  • Low-Carb Option: Omit the potato to reduce carbs to ~5g per serving, making it more keto-friendly.
  • Texture Preference: Blend the soup for a smoother consistency if you find it easier to digest.
  • Temperature Matters: Serve warm, not hot, to prevent esophageal irritation. Avoid very cold foods as well.
  • Storage: Store in an airtight container in the fridge for up to 3 days. Reheat gently to a warm temperature before serving.
  • Serving Suggestion: Pair with a glass of still water (avoid carbonated drinks) to stay hydrated and support digestion.

If these measures do not work or are not sufficient, the doctor will prescribe pharmacological treatment, with antacids or drugs that increase the tone of the esophageal sphincter.

 

Made with mild vegetables and degreased broth, this nutrient-rich soup is a perfect remedy for acid reflux relief.

 

Why This Soup Shines
This Vegetable Soup for GERD is a low-fat, low-carb, easy-to-digest meal that’s specifically designed to alleviate acid reflux symptoms while providing essential nutrients. Made with a degreased broth and mild vegetables, it avoids common GERD triggers like high-fat foods, spices, and irritants, making it a soothing choice for those with heartburn or diagnosed GERD. It’s a nutrient-dense dish that supports digestion, hydration, and overall wellness, offering a practical way to manage symptoms through diet. With minimal prep time, you’ll have a healthy, comforting meal that’s perfect for lunch, dinner, or any time you need relief.
More GERD-Friendly Recipes
The Vegetable Soup for GERD is a low-fat, low-carb, easy-to-digest meal that offers relief for those managing gastroesophageal reflux or GERD through diet. Made with mild vegetables and a degreased broth, it avoids common triggers like high-fat foods, spices, and irritants, making it a soothing, nutrient-dense option for lunch, dinner, or any time you need comfort.
By following GERD-friendly dietary and lifestyle recommendations—like avoiding heavy meals, waiting before lying down, and maintaining a healthy weight—you can further reduce symptoms and improve your quality of life.
Have you tried dietary changes to manage GERD? What’s your favorite soothing recipe?
Share your thoughts in the comments and explore more GERD-friendly recipes on our site.
Prepare this soup, enjoy its warmth, and find relief with every spoonful!
Cheers!
sopa de verduras

Sopa de verduras

Aprende qué es el reflujo gastroesofágico y qué alimentos pueden ayudar, te propongo una sopa de verduras, para mejorar los síntomas o hacer que remitan.
3.34 from 15 votes
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Prep Time 20 minutes
Total Time 20 minutes
Course Sopa
Cuisine CASERA
Servings 4 raciones
Calories 63 kcal

Ingredients
  

  • 1 litro caldo de pollo También puedes usar caldo de verduras.
  • 200 gramos coliflor
  • 200 gramos brócoli
  • 8 champiñones
  • 150 gramos calabacín
  • 1 zanahoria mediana
  • 1 pizca sal marina

Instructions
 

  • Calienta el caldo, que deberás tener ya preparado y desgrasado. Si eliges un caldo de verduras este paso no será necesario, pero si el caldo es de carne conviene que lo prepares el día anterior y lo dejes en la nevera una noche, por la mañana debes retirar la capa de grasa que se habrá formado en la superficie.
  • Corta las verduras en trozos pequeños, separa la coliflor y el brócoli, en pequeñas flores, el calabacín y la zanahoria córtalos en cubitos y los chapiñones en lonchas finas.
  • Pon el caldo a calentar en una olla, cuando empiece a hervir añade las verduras en orden, según su tiempo de cocción, lo ideal es que queden al dente, un poco crujientes, (10 minutos de cocción en total), pero en caso de padecer reflujo, cocínalas un poco más, para que sean más fáciles de digerir, con 15 minutos será más que suficiente.
  • Sazona la sopa a tu gusto, modera cantidad de sal y evita la pimienta y otras especias fuertes.
  • Sirve la sopa y deja que se temple, es muy importante no consumir los alimentos muy calientes, esto irrita la mucosa del estómago y favorecerá la sensación de ardor y acidez.

Notes

  • Usa caldo de verduras para la opción vegana.
 
  • Si usas un caldo de carne es muy importante desgrasarlo bien.
 
  • No abuses de la sal.
 
  • No añadas especias ni condimentos fuertes a la sopa.
 
  • Toma la sopa templada.

Nutrition Facts
Sopa de verduras
Amount Per Serving
Calories 63 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 971mg42%
Potassium 781mg22%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 4g4%
Protein 5g10%
Vitamin A 2935IU59%
Vitamin C 94.6mg115%
Calcium 61mg6%
Iron 1.5mg8%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword caldo, sopa, verduras
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COMFORT FOOD, ENTRANTE, FÁCIL, GER, REFLUJO, SOPA, VERDURAS

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3.34 from 15 votes (13 ratings without comment)

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