Soups are quick, easy and affordable meals, so in this post we are going to share 25 low FODMAP soup recipes with you.
Soups are a simple way to increase your fibre and micronutrient intake, and the plant diversity in your diet.
Fibre plays an important role in overall gut health (1). Research shows that many people following a low FODMAP diet consume less dietary fibre (2, 3).
The general recommended daily fibre intake is 30g, although most people do not reach this (4).
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Common high FODMAP soup ingredients
If you are new to the low FODMAP diet, you may still be getting to grips with what you can and can’t eat during the elimination phase and you may be cautious about sneaky FODMAPs.
To help you choose a suitable a low FODMAP soup, here are some high FODMAP ingredients to avoid:
- Garlic/garlic powder
- Onion/onion powder
- Spice mix with onion or garlic
- Wheat noodles
- High FODMAP vegetables (e.g. cauliflower, asparagus, mushrooms, leeks)
- Legumes at certain amount (check the Monash app)
How to make low FODMAP soup
Choose only low FODMAP vegetables and low FODMAP ingredients. We suggest checking the quantities of certain ingredients in the Monash app.
Some vegetables are FODMAP free, so you can add them in quantities you like.
According to Monash, FODMAP free vegetables include:
- English spinach
- Collard greens
When making a soup, pay attention to FODMAP stacking.
The easiest way to avoid this is to combine vegetables that contain different types of FODMAPs when consumed in larger quantities. An example of the recommended combination is courgette and broccoli.
To save time, cook your soup in bulk and put portions in the freezer for a later date.
Vegetable soup recipe ideas
Most of the following vegetable low FODMAP soup recipes are made with chicken stock, therefore are not suitable if you are vegetarian or vegan.
Please swap the chicken stock for a suitable vegetarian or vegan alternative or water.
- Fody’s Hearty Low FODMAP Vegetable Soup
- Pumpkin Noodle Soup
- Green Minestrone Soup
- Broccoli Soup with Celeriac
- Summer Garden Vegetable Soup
- Vegetable, Pasta & Bean Soup
Vegan soup recipe ideas
The following low FODMAP soup recipes are suitable if you are vegan. You can choose the recipe based on the ingredients you have at home – fresh or frozen.
- Vegetable and Chickpea Soup
- Clear Mushroom Soup
- Carrot Zucchini with Coconut Milk Soup
- Spicy Tomato Soup
- Roasted Pumpkin Soup
- Roasted Pumpkin and Carrot Soup
- Low FODMAP Gazpacho
- Minestrone Vegetable Soup
- Vegan Root Vegetable Soup
- Hot Sour Asian Soup
- Easy Low FODMAP Vegetable Soup
- Low FODMAP Tomato Carrot Soup
Chicken soup recipe ideas
Cooking a soup can be a great way to use vegetable leftovers in the fridge.
Soups with chicken are more filling due to the protein and can be a great option for lunch or dinner.
- Chicken Noodle Soup
- Instant Pot Chicken Noodle Soup
- Slow Cooker Chicken Soup
- Chicken and Rice Soup with Turmeric
- Chicken Ramen Noodle Soup
- Thai Tom Yum Soup
- Chinese Style Chicken & Creamed Corn Soup
Soups are easy and quick meals and an effective way of getting more vegetables into your diet.
Making your own soups from scratch with low FODMAP ingredients is the easiest way to enjoy soup on the low FODMAP diet without having to worry about sneaky FODMAPs.
Simply choose any of the low FODMAP recipes linked above that you like the look of, get creative in the kitchen and enjoy!
Written by Barbara Lešnik, Student Dietitian and reviewed by Serena Bansal Registered Dietitian BSc Hons
Serena is a UK HCPC Registered Dietitian with a keen interest in IBS and gut health. Serena graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
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