Reflux-Friendly Comfort for Fall: Roasted Carrot Ginger Soup
Fall is the perfect time to embrace warm, comforting dishes like soups—especially when they can support digestive health and soothe acid reflux symptoms. I’m always looking for nourishing, flavorful meals that won’t trigger discomfort, and soups are one of my favorite ways to deliver healing ingredients in a gentle, soothing way!
For individuals managing acid reflux, LPR, or GERD, soups can be tricky. Many traditional recipes include ingredients like heavy cream, onions, or spicy seasonings that can lead to flare-ups. However, by swapping some key ingredients for reflux-friendly alternatives, you can create delicious, warming soups that not only embrace the flavors of fall but also keep symptoms at bay.
Reflux-Friendly Fall Flavors
Fall is full of amazing flavors that can be enjoyed without worrying about reflux. Foods like sweet potatoes, carrots, ginger, and butternut squash are all great for creating hearty, nutritious soups that are easy to digest and delicious. For example, ginger adds a subtle spice that can help calm inflammation and support digestion, check out FLORA’s Roasted Carrot & Ginger Soup recipe below!
Tips for Reflux-Friendly Soup Swaps
Creating an acid-reflux friendly soup is all about knowing which ingredients to reduce and how to swap them with gentler alternatives. Here are some quick tips:
Swap heavy cream for dairy-free alternatives like coconut or almond milk, which are lower in fat and potentially helpful for reflux-related symptoms.
Use ginger and dried herbs (i.e. sage, thyme) for flavor instead of garlic or onions. Ginger is not only anti-inflammatory but also soothing for the digestive tract.
Choose low-acid vegetables like carrots, squash, or zucchini over high-acid options like tomatoes. These veggies create a creamy texture and lots of comforting flavor.
Make It Your Own
The beauty of soups is how easy they are to customize. You can adjust the seasoning to suit your taste (such as using lots of fresh herbs), or add in extra vegetables like sweet potatoes for more fiber and flavor. You can also top it with pumpkin seeds or a swirl of coconut milk for extra texture and richness!
Fall is such an exciting time to get creative with meals, and soups are the perfect canvas for that creativity—especially when you’re focused on soothing ingredients that support your digestive health. Happy soup season! 🌿
Roasted Carrot Ginger Soup
Ingredients
2 small sweet potatoes
1 celery stalk
8 large carrots
4 cups chicken broth
1/2 cup canned coconut milk or cashew milk (or sub with more broth)
1 cm cube of ginger root or 1/2 tsp ginger powder (as tolerated)
1 tsp dried thyme
1/4 tsp salt (or more to taste)
1/4 tsp black pepper
1 tbsp avocado oil (for roasting veggies)
Instructions
Preheat the oven to 375 F. Roast chopped sweet potato, chopped celery, carrot, with 1 tbsp avocado oil until soft (~30 min).
When veggies are fork tender, remove and allow to cool. Add veggies to a blender with all other ingredients.
Blend on high until smooth and creamy. Season to taste. Add more broth or unsweetened nut milk if you'd like a thinner consistency.
Store in a sealed container in the fridge for up to 5-6 days. Enjoy with toasted bread and a protein source like chicken sausage.
Embracing Fall with Reflux
If you’re looking for personalized guidance on managing acid reflux and want to explore more delicious, gut-friendly recipes, our team of dietitians at FLORA is here to help. Reach out to schedule a 1:1 nutrition counseling session today, and let’s work together to create a plan that supports your health and happiness throughout the fall season.
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms
Blog co-created with FLORA Team Member & MS Nutrition, Jacquelyn Ehmer
