At Yoga Shala Wellness, we understand how important it is to enjoy meals that are both tasty and gentle on the stomach. That is why we created this acid reflux-friendly fish chowder recipe. It is a warm, soothing dish made with tender white fish, fresh vegetables, and low-acid ingredients.
This recipe is light and easy to digest while still being full of flavor. You can prepare it in less than 30 minutes, making it a simple and healthy option for busy days.
Whether you are looking for comfort food on a cold evening or a safe meal to include in your reflux-friendly routine, this chowder is a perfect choice. It offers nourishment, balance, and peace of mind with every bowl.
Table of Contents
Why Fish Chowder Recipes for Acid Reflux Are Important
One important part of managing acid reflux is paying attention to diet. The foods we eat can often trigger uncomfortable symptoms. Traditional fish chowder is usually creamy and made with garlic and onions. While delicious, these ingredients can cause reflux for many people.
That is why I have slightly modified this recipe. An acid reflux-friendly fish chowder lets you enjoy a comforting classic without the worry. The focus is on using lighter, more soothing ingredients that are easier to digest.
By starting with gentle flavors and avoiding heavy or acidic elements, this chowder provides warmth and taste without triggering discomfort. It is a simple way to enjoy a nourishing meal while keeping reflux under control.
Benefits of Choosing Gentle Ingredients for Chowder
The secret to making a fish chowder lies in the ingredients you choose. By focusing on gentle, low-acid foods, you can enjoy a creamy, comforting bowl without the burn.
Fiber-rich whole grains, mild vegetables, and lean, non-fatty fish bring layers of flavor without triggering reflux. Non-acidic herbs, leeks, and dill add a refreshing taste that replaces heavy seasonings like garlic and onions. For creaminess, low-fat or plant-based milk gives you the same smooth texture while reducing the risk of heartburn.
This approach turns chowder into more than just comfort food—it becomes a dish that delights your senses and supports digestive ease.
Nutrition and Health Benefits: Why This Chowder Is a Smart Choice
- Digestive Health
This recipe avoids common acid reflux triggers by using light, low-fat, and low-acid ingredients. It is gentle on sensitive stomachs and supports better digestion.
2. Omega-3 Fatty Acids
White fish provides lean protein and omega-3 fatty acids, which help reduce inflammation and promote heart health.
3. Balanced Meal
With protein from fish, complex carbs from potatoes and vegetables, and healthy fats from olive oil or almond milk, this chowder is both filling and nourishing without being heavy.
4. Low Sodium
Using a low-sodium broth and minimal salt keeps your chowder heart-friendly and reduces water retention.
5. Vitamins and Minerals
Carrots, celery, and potatoes supply essential vitamins and minerals, making this dish wholesome and nutritionally complete.
Why Making Your Own Acid Reflux-Friendly Fish Chowder Is a Smart Choice
When you are managing acid reflux, what you eat makes a big difference. Cooking your chowder at home gives you full control over every ingredient. Many restaurant- or store-bought chowders use heavy cream, garlic, and too much fat. These can trigger reflux and increase inflammation.
By preparing it at home, you can choose fresher and lighter ingredients that are gentler on digestion. You can also adjust the flavors to match your own taste while keeping the recipe reflux-friendly.
Homemade chowder is not only healthier but also more affordable. Best of all, you know exactly what is in every bowl. That peace of mind makes eating both easier and more enjoyable.
Acid Reflux-Friendly Fish Chowder Recipe
Looking for a cozy, flavorful meal that won’t upset your stomach? This acid reflux-friendly fish chowder recipe is light, nourishing, and easy to make. It avoids common reflux triggers like heavy cream and high-fat ingredients while still giving you the creamy comfort of a classic chowder.
Recipe Highlights
- Gentle on digestion
- Packed with flavor and nutrients
- Ready in just 40 minutes
- Perfect for an acid reflux diet
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Course: Main Course, Soup
- Cuisine: American, Healthy Comfort Food
- Servings: 4
- Calories: ~200 kcal per serving
Equipment Needed
- Large pot or Dutch oven
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Wooden spoon or spatula
- Ladle
- Soup bowls
Ingredients
- 1 lb (450 g) white fish fillets (cod or haddock, skinless and boneless)
- 2 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk (or any non-dairy milk)
- 2 medium potatoes, peeled and diced
- 1 cup carrots, diced
- 1 cup celery, diced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried dill (optional)
- Salt and pepper to taste (use sparingly)
- 1 tbsp fresh parsley, chopped (for garnish)
Instructions
Step 1: Sauté the vegetables.
Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened.
Step 2: Add potatoes and broth.
Stir in the diced potatoes and pour in the vegetable broth. Bring to a boil, then reduce heat. Simmer for 10–15 minutes until the potatoes are tender.
Step 3: Add fish and almond milk.
Cut the fish into bite-sized pieces. Add the fish, almond milk, thyme, and dill (if using) to the pot. Simmer for 5–7 minutes until the fish is cooked through and flakes easily.
Step 4: Season and serve.
Taste and adjust with a small pinch of salt and pepper if needed. Garnish with fresh parsley and serve hot.
Notes & Tips
- Add low-acid vegetables like zucchini or green beans for variety.
- Avoid acidic or high-fat ingredients like tomatoes and heavy cream, which can trigger reflux.
- For extra creaminess, blend a small portion of the cooked chowder, then stir it back into the pot.
Tips for Better Acid Reflux-Friendly Fish Chowder
Making your own acid reflux-friendly fish chowder is simple once you know which ingredients to choose. Here are some tips to keep your chowder soothing, flavorful, and gentle on digestion:
1. Choose Lean Fish and Light Ingredients
Use lean fish like cod, haddock, or tilapia. These are less likely to trigger reflux compared to fatty fish. For creaminess, replace heavy cream with almond milk or another low-fat, dairy-free option.
2. Skip Onions and Garlic
Onions and garlic are common reflux triggers. Swap them out for milder herbs like dill, parsley, or chives. They add fresh flavor without the acidity.
3. Use Broth Instead of Stock
Vegetable or chicken broth is a better base than seafood or fish stock. It is lighter, less acidic, and gentler on the stomach. Choose low-sodium broth to avoid excess salt, which can also be a reflux trigger.
4. Avoid Spicy Seasonings
Skip hot spices like black pepper, paprika, and chili. Instead, add depth with reflux-friendly herbs such as thyme, basil, bay leaf, and rosemary.
5. Add Alkaline Vegetables
Carrots, celery, and zucchini make excellent additions. They help balance acidity and provide vitamins and minerals. Be cautious with tomatoes, as they are acidic and may worsen reflux.
Conclusion: acid reflux-friendly fish chowder recipe
An acid reflux-friendly fish chowder recipe is proof that comfort food can be both delicious and gentle on the stomach. By choosing lighter ingredients, avoiding common triggers, and cooking at home, you can enjoy a warm, nourishing bowl without worry.
This recipe gives you balance, flavor, and peace of mind in every serving. Whether you are following an acid reflux diet or simply want a healthier twist on a classic dish, this chowder is a smart and satisfying choice.
At Yoga Shala Wellness, our goal is to help you eat well, live well, and feel your best—one mindful meal at a time.
