Milly Gaines
Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD. While some people experience occasional, mild heartburn that can be managed with over-the-counter antacids, others have a chronic acid reflux condition that requires more attention. In addition to lifestyle changes and medication, dietary changes can significantly affect acid reflux and allow you to avoid other treatments. One popular option when looking for a nutrient-dense meal is soup, but not all soups are appropriate for GERD. So, will a diet of soup help cure heartburn?
| Characteristics | Values |
|---|---|
| Will a diet of soup help cure heartburn? | Depends on the type of soup. |
| Types of soup to avoid | Tomato soup, soups with onions or garlic, soups with cream bases, soups with noodles, soups with beef or pork meatballs, soups with high-fat items, spices, and acidic foods |
| Types of soup to consider | Miso soup, chicken noodle soup (with whole-grain noodles or no noodles), Italian wedding soup (with ground turkey instead of beef and pork meatballs), homemade soups with whole wheat noodles and vegetables |
| Other dietary recommendations for heartburn | Vegetables, lean meats, fish, poultry, legumes, fruits, whole grains, low-fat yogurt, ginger, alkaline foods, fibrous foods, smaller meals, non-carbonated drinks, antacids, PPIs, baking soda and water, loose/flowy clothing, sleeping on an incline |
| Foods to avoid | Spicy foods, fatty foods, fried foods, salty foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, alcohol, marinara sauce, ketchup, fried foods, late-night snacks, high-protein foods |
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What You'll Learn
Soups to avoid with GERD
When living with GERD, it is important to be mindful of what you eat. While soup can be a good option, not all soups are appropriate. The temperature of the soup, the speed of consumption, and the ingredients can all impact GERD symptoms.
Firstly, hot, quickly eaten foods are often not recommended for people with GERD. Therefore, it is advisable to let the soup cool down a little before consuming it and to eat it slowly. Additionally, drinking soup as part of an already calorie-dense meal can have a negative impact.
In terms of ingredients, it is best to avoid soups that contain high-fat items, spices, and acidic foods. Specifically, soups with onions, garlic, tomatoes, high-fat meat, and dairy should be consumed with caution. For example, a classic like chicken noodle soup can be enjoyed if it is made with whole-grain noodles and a broth base instead of cream.
It is worth noting that guidance from a doctor or registered dietician is recommended to ensure that soup choices help manage GERD symptoms rather than aggravate them.
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Chicken noodle soup for GERD
Chicken noodle soup can be a good option for those suffering from GERD, but it's important to follow certain dietary guidelines to avoid aggravating symptoms. Firstly, it is recommended to avoid onions and garlic, which are known to trigger heartburn and relax the oesophageal sphincter, leading to acid reflux. Instead of traditional noodles, opt for whole-grain varieties or leave out the noodles altogether. You can also make the soup broth-based instead of cream-based and use non-fat dairy substitutes to prevent triggering reflux.
Chicken noodle soup is a versatile dish that can be adapted to your personal preferences and dietary needs. For example, if you enjoy Italian wedding soup, you can modify the recipe by substituting beef and pork meatballs with ground turkey. It is also important to be mindful of the soup's temperature and avoid consuming it too quickly, as these factors can influence the severity of GERD symptoms.
When living with GERD, it is crucial to understand that soup ingredients can vary widely, and certain ingredients can trigger symptoms. In addition to onions, garlic, and high-fat items, it is advisable to avoid spices, tomatoes, and other acidic foods. However, vegetables are a great option as they promote alkalinity, which helps offset strong stomach acid.
For those with GERD, it is recommended to consult a doctor or a registered dietician to ensure that dietary choices are helping to manage the condition effectively. While soup can be a nutritious and comforting option, it should be prepared and consumed mindfully to prevent unintentional aggravation of GERD symptoms.
Ingredients:
- Olive oil
- Celery
- Water
- Carrots
- Chicken bouillon cubes or chicken broth
- Thyme
- Salt
- Frozen peas
- Dried basil or dried parsley (optional)
- Boneless, skinless chicken breasts
Instructions:
- Heat olive oil in a large pot over medium-high heat.
- Add chopped celery and cook until translucent.
- Add water, carrots, chicken bouillon cubes or broth, thyme, and salt to the pot.
- Reduce the heat to low and simmer for 8 minutes or until the noodles are tender.
- Add the diced cooked chicken breast and frozen peas.
- Return the soup to a boil. Once boiling, reduce the heat to medium-low.
- Cover and simmer for 5 to 10 minutes, or until the peas are warm and the soup is fragrant.
- Serve in individual bowls and enjoy!
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Soup temperature and speed of consumption
While soup can be a good option for those suffering from GERD, it's important to keep in mind that the temperature and speed of consumption can play a role in aggravating or alleviating symptoms.
Firstly, let's talk about soup temperature. Hot, quickly eaten foods are generally not recommended for people with GERD. This is because hot foods can irritate the oesophagus and trigger acid reflux. When consuming soup, it's advisable to let it cool down a bit before eating. Allowing the soup to reach a warm or room temperature can make it easier on the stomach and reduce the risk of aggravating GERD symptoms.
Now, let's discuss the speed of consumption. Eating or drinking too quickly can lead to swallowing excess air, which can, in turn, cause belching and acid reflux. It's important to sip soup slowly and mindfully, savouring each mouthful. This not only helps with digestion but also ensures that you don't accidentally scald yourself with hot soup.
In addition to temperature and speed of consumption, the ingredients in the soup are also crucial. Chicken noodle soup, for example, can be suitable for GERD if it's made with whole-grain noodles and a broth base instead of cream. You can also add vegetables to promote alkalinity and counteract acidity. Miso soup is another excellent option, as studies have shown that daily intake of miso soup can lower GERD symptoms.
It's worth noting that while dietary changes can be a first line of therapy for GERD, it's always best to consult with a doctor or registered dietician to ensure that your choices are helping and not hurting your condition. They can provide personalized guidance on the types of soup and ingredients that are most suitable for managing your heartburn effectively.
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Lifestyle changes to prevent heartburn
Lifestyle changes can help prevent heartburn and acid reflux. Firstly, it is important to identify which foods trigger your heartburn. Keeping a food diary can help with this. Common heartburn triggers include spicy, fatty, or fried foods; citrus; tomato sauces; vinegar; chocolate; caffeine; onions; peppermint; carbonated drinks; and alcohol. Once you know your triggers, it is best to avoid them.
It is also important to eat smaller meals and avoid overeating. It is recommended to eat four to five small meals a day instead of three big ones. It is also advised to eat slowly and put your fork down between bites. You should also avoid eating too late at night. It is recommended to eat at least two to three hours before lying down. This gives food time to digest and exit the stomach, reducing the likelihood of acid reflux.
Other lifestyle changes include wearing loose-fitting clothes and raising the head of your bed so that your head and chest are higher than your feet. You can do this by putting 6-inch blocks under the bedposts at the head of the bed. It is also recommended to wait at least two hours after a meal to exercise.
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Foods to eat and avoid with acid reflux
Diet plays a major role in controlling acid reflux symptoms. The foods you eat can have a positive or negative impact on gastroesophageal reflux disease (GERD). While occasional, mild heartburn can be managed with dietary changes or antacids, severe reflux may require medication or surgery.
Foods to Eat
- Vegetables: Green vegetables such as asparagus, broccoli, and green beans, root vegetables like sweet potatoes, carrots, and beets, and crunchy low-acid vegetables such as fennel.
- Fruits: Non-citrus fruits like bananas, melons (watermelon, cantaloupe, honeydew), apples, and pears.
- Whole grains: Oatmeal, brown rice, and couscous.
- Lean meats: Chicken breast (without the fatty skin), grilled, poached, broiled, or baked.
- Healthy fats: Unsaturated fats from plants (olive oil, avocado) and fatty fish.
- Probiotics: Low-fat yogurt contains good bacteria that enhance digestion.
- Herbal tea: Caffeine-free ginger tea can help soothe the digestive tract.
Foods to Avoid
- Fried foods: These linger longer in the stomach, making it more likely that stomach acid leaks back up into the oesophagus.
- Fatty foods: These can aggravate acid reflux.
- Spicy foods: These can intensify heartburn.
- Citrus fruits: These are highly acidic and can trigger reflux.
- Tomato-based foods: Tomatoes, marinara sauce, ketchup, and tomato soup are naturally high in acid.
- Alcohol: Alcohol relaxes the sphincter valve and stimulates acid production in the stomach.
- Carbonated drinks: The bubbles expand in the stomach, creating more pressure and pain.
- Chocolate: Chocolate contains caffeine, fat, and cocoa, all of which can trigger acid reflux.
- Caffeinated beverages: Coffee and tea can aggravate acid reflux.
- Onions: These can trigger heartburn.
- Garlic: Garlic may worsen acid reflux symptoms.
- Late-night snacks: Avoid eating anything in the two to three hours before you go to bed.
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Frequently asked questions
Heartburn is a burning discomfort in the chest, often caused by acid reflux, which is when stomach acid flows back into the oesophagus.
Foods that can trigger heartburn include spicy, fatty, and fried foods, as well as citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol.
Foods that can help alleviate heartburn include ginger, lean meats, fish, poultry, vegetables, legumes, fruits, whole grains, and soups made with approved ingredients and eaten at a moderate temperature.
A diet of soup alone may not be sufficient to cure heartburn, but certain types of soup can be a good option for preventing reflux. It is important to follow dietary guidelines for heartburn when choosing or making soup, such as avoiding high-fat ingredients, spices, and acidic foods.
