Low FODMAP Soups offer a fantastic solution for those following a Low FODMAP diet, providing satisfying and soothing meal options. These soups are designed to be gentle on the digestive system while delivering a range of comforting and flavorful dishes. Perfect for adhering to dietary restrictions, these recipes ensure you can enjoy varied and enjoyable meals. Here are fifteen unique Low FODMAP soup recipes that cater to different tastes & preferences, ensuring your meals remain delicious and compliant with your dietary needs.
15 Low FODMAP Soup Recipes
1. Classic Low FODMAP Chicken Soup
The Classic Low FODMAP Chicken Soup is a comforting staple that’s easy on the stomach. This recipe combines tender chicken breast with diced carrots, celery, and fresh spinach in a low-sodium chicken broth. Flavored with thyme and basil, it provides a soothing and satisfying meal.
Ingredients:
- 2 chicken breasts, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cups fresh spinach
- 4 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
Preparation: Bring the chicken broth to a boil in a large pot. Add diced chicken breasts and cook until fully cooked. Add carrots & celery and simmer until tender. Stir in fresh spinach and herbs before serving.
2. Hearty Low FODMAP Beef and Carrot Soup
The Hearty Low FODMAP Beef and Carrot Soup is perfect for those who enjoy a more substantial meal. This soup features chunks of beef simmered with carrots and potatoes in a savory beef broth. Bay leaves and rosemary deepen the flavor, making it a hearty and nourishing option.
Ingredients:
- 1 pound beef chunks
- 3 carrots, sliced
- 2 potatoes, diced
- 4 cups low-sodium beef broth
- 2 bay leaves
- 1 teaspoon rosemary
Preparation: Brown beef chunks in a pot. Add beef broth, carrots, and potatoes. Season with bay leaves and rosemary, and simmer until the beef is delicate & the vegetables are cooked.
3. Creamy Low FODMAP Tomato Soup
The Creamy low-FODMAP tomato Soup blends pureed tomatoes with lactose-free cream or coconut milk for a smooth and rich texture. Seasoned with basil and oregano, it offers a classic tomato flavor while remaining compliant with low-FODMAP guidelines.
Ingredients:
- 4 cups tomato puree
- 1 cup lactose-free cream or coconut milk
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
Preparation: Combine tomato puree and lactose-free cream or coconut milk in a pot. Heat gently, and season with basil and oregano. Simmer until heated through, then serve.
4. Spinach and Zucchini Pureed Soup
The Spinach and Zucchini Pureed Soup is a light and nutrient-rich option. This recipe involves cooking fresh spinach and zucchini until tender, then pureeing them with coconut milk. Ginger adds a subtle, warming flavor to this smooth soup.
Ingredients:
- 2 cups fresh spinach
- 2 zucchini, chopped
- 1 cup coconut milk
- 1 tablespoon fresh ginger, grated
Preparation: Cook spinach and zucchini in a pot until tender. Blend with coconut milk and ginger until smooth. Heat gently and serve.
5. Low FODMAP Chicken and Sweet Potato Soup
Combining the organic sweetness of sweet potatoes with lean chicken breast, the Low FODMAP Chicken and Sweet Potato Soup is both flavorful and filling. Sage and thyme enhance the ingredients’ natural flavors, making this a comforting choice.
Ingredients:
- 2 chicken breasts, diced
- 2 sweet potatoes, peeled and cubed
- 4 cups low-sodium chicken broth
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
Preparation: Simmer chicken and sweet potatoes in the chicken broth. Add sage and thyme until the chicken is fully cooked & the sweet potatoes are tender.
6. Roasted Butternut Squash Soup
The Roasted Butternut Squash Soup features roasted butternut squash blended with lactose-free milk or coconut cream. A touch of nutmeg adds warmth to this creamy, sweet soup, making it a comforting option for colder days.
Ingredients:
- 1 large butternut squash, peeled and cubed
- 1 cup lactose-free milk or coconut cream
- 1/2 teaspoon nutmeg
Preparation: Roast butternut squash until tender. Blend with lactose-free milk or coconut cream and season with nutmeg. Heat through before serving.
7. Low FODMAP Turkey and Vegetable Soup
The Low FODMAP Turkey and Vegetable Soup features lean turkey breast, carrots, celery, and green beans in a low-sodium vegetable broth. Parsley and thyme add a fresh, herbal touch to this nutritious, hearty soup.
Ingredients:
- 1 pound turkey breast, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 cup green beans, trimmed and chopped
- 4 cups low-sodium vegetable broth
- 1 tablespoon fresh parsley
- 1 teaspoon dried thyme
Preparation: Cook turkey breast in vegetable broth. Add carrots, celery, and green beans. Season with parsley and thyme, and simmer until all ingredients are tender.
8. Asian-Inspired Low FODMAP Chicken Soup
The Asian-Inspired Low FODMAP Chicken Soup offers a light and aromatic alternative with ginger and bok choy. This soup is perfect for those who enjoy Asian flavors while adhering to a Low FODMAP diet.
Ingredients:
- 2 chicken breasts, shredded
- 2 cups bok choy, chopped
- 1 tablespoon fresh ginger, grated
- 4 cups low-sodium chicken broth
Preparation: Simmer shredded chicken with ginger and bok choy in chicken broth until bok choy is tender. Serve hot.
9. Low FODMAP Carrot and Ginger Soup
The Low FODMAP Carrot and Ginger Soup blends the sweetness of carrots with the zing of fresh ginger. Blended until smooth and seasoned with cumin and coriander, it is both flavorful and gentle on the digestive system.
Ingredients:
- 4 carrots, peeled and chopped
- 1 tablespoon fresh ginger, grated
- 1 cup coconut milk
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
Preparation: Cook carrots and ginger in a pot until tender. Blend with coconut milk and spices until smooth. Heat gently and serve.
10. Creamy Low FODMAP Cauliflower Soup
The Creamy Low FODMAP Cauliflower Soup uses roasted cauliflower blended with lactose-free cream or coconut milk for a creamy, comforting texture. Chives and thyme add a fresh herbal note to this nutritious soup.
Ingredients:
- 1 large cauliflower, cut into florets
- 1 cup lactose-free cream or coconut milk
- 2 tablespoons fresh chives
- 1 teaspoon dried thyme
Preparation: Roast cauliflower until tender. Blend with cream or milk and season with chives and thyme. Heat gently and serve.
11. Low FODMAP Green Bean Soup
The Low FODMAP Green Bean Soup features fresh green beans and potatoes in a light, flavorful option. Seasoned with dill, this soup is a refreshing choice for a light meal.
Ingredients:
- 2 cups green beans, trimmed
- 2 potatoes, peeled and diced
- 4 cups low-sodium vegetable broth
- 1 tablespoon fresh dill
Preparation: Cook green beans and potatoes in vegetable broth until tender. Stir in dill and serve hot.
12. Low FODMAP Pumpkin Soup
The Low FODMAP Pumpkin Soup is a creamy, comforting choice from roasted pumpkin blended with coconut milk. Cinnamon and nutmeg add a warm, spiced flavor, making it perfect for a cozy meal.
Ingredients:
- 1 giant pumpkin, peeled and cubed
- 1 cup coconut milk
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
Preparation: Roast pumpkin until tender. Blend with coconut milk and spices. Heat through before serving.
13. Low FODMAP Beet and Carrot Soup
The Low FODMAP Beet and Carrot Soup combines roasted beets and carrots for a vibrant, nutrient-rich option. They are blended until smooth and seasoned with fresh herbs, providing a flavorful and healthy meal.
Ingredients:
- 2 beets, peeled and cubed
- 3 carrots, peeled and chopped
- 4 cups low-sodium vegetable broth
- 2 tablespoons fresh parsley
Preparation: Roast beets and carrots until tender. Blend with broth and parsley until smooth. Heat and serve.
14. Low FODMAP Corn and Red Pepper Soup
Featuring sweet corn and red bell peppers, the low-FODMAP corn and Red Pepper Soup is a colorful and flavorful option. Blended until smooth and seasoned with paprika provides a tasty and satisfying meal.
Ingredients:
- 2 cups corn kernels
- 2 red bell peppers, chopped
- 4 cups low-sodium vegetable broth
- 1 teaspoon paprika
Preparation: Cook corn and bell peppers in broth. Blend with paprika until smooth. Heat and serve.
15. Low FODMAP Leek and Potato Soup
The Low FODMAP Leek and Potato Soup utilizes the green tops of leeks combined with potatoes for a classic, creamy soup. Thyme adds a fresh, herbal flavor to this comforting dish.
Ingredients:
- 2 leek greens, chopped
- 3 potatoes, peeled and diced
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
Preparation: Cook leeks and potatoes in broth until tender. Blend with thyme until smooth. Heat gently and serve.
Conclusion
These fifteen Low FODMAP soup recipes offer a diverse range of comforting and flavorful options tailored to those following a Low FODMAP Soup diet. From classic chicken soups to creamy pumpkin and vibrant beet soups, each recipe is designed to provide warmth and nourishment while being gentle on the digestive system. By incorporating these soups into your meal plan, you can enjoy a variety of tastes & textures that support your digestive health and make adhering to dietary restrictions easier. Enjoy these soups as part of a balanced diet and savor the comfort of a well-prepared meal.
Frequently Asked Questions (FAQ)
A Low FODMAP soup is a type of soup made with ingredients that are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). These soups are designed to be gentle on the digestive system and suitable for individuals with irritable bowel syndrome (IBS) or other digestive disorders.
When making a Low FODMAP soup, avoid ingredients high in FODMAPs such as onions, garlic, certain beans and legumes, wheat, and high-fructose corn syrup. Instead, use ingredients like carrots, zucchini, spinach, potatoes, and lean meats.
For onions and garlic, you can use the green tops of scallions or leeks (the green parts only). For thickening soups, use potato or rice flour instead of wheat flour.
Yes, most Low FODMAP soups freeze well. Allow the soup to cool completely before transferring it to freezer-safe containers. Label and date the containers for easy identification. Reheat thoroughly before serving.
To make your soup more filling, add low-FODMAP ingredients such as cooked chicken, turkey, or tofu. You can also incorporate potatoes or rice for added substance.
Some easy recipes to try include Classic Low FODMAP Chicken Soup, Creamy Low FODMAP Tomato Soup, and Hearty Low FODMAP Beef and Carrot Soup. These recipes are straightforward and use ingredients that are typically well-tolerated on a Low FODMAP diet.
