When it comes to managing irritable bowel syndrome (IBS) symptoms, one of the most important things you can do is pay attention to your diet. For individuals with IBS who also follow a low FODMAP diet, finding delicious and nutritious recipes that fit their dietary needs can be a challenge. That’s why we’ve put together this collection of 20 scrumptious and easy-to-make low FODMAP soup recipes. From creamy carrot and ginger soups to hearty beef and green bean stews, these recipes are sure to please even the pickiest eaters.
Whether you’re looking for a quick and easy lunch or a comforting dinner option, our low FODMAP soups are the perfect solution. And with their nutritional benefits – many of which are packed with vegetables, lean proteins, and healthy fats – you can feel good about what you’re putting in your body too.
In this article, we’ll be diving into each of these 20 recipes, providing you with detailed instructions on how to make them. We’ll also highlight the key FODMAP-friendly ingredients and cooking methods that make these soups so effective for managing IBS symptoms.
Carrot and Ginger Low FODMAP Soup
This comforting soup is a perfect blend of sweet carrots and spicy ginger, carefully crafted to be low in FODMAPs. Perfect for those with dietary restrictions or preferences.
Ingredients:
– 2 large carrots, peeled and chopped
– 1-inch piece of fresh ginger, grated
– 4 cups chicken broth (make sure it’s low-FODMAP)
– 1/2 cup water
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped carrots and grated ginger. Cook until they start to soften, about 5 minutes.
3. Pour in the chicken broth and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Spinach and Zucchini Low FODMAP Soup
This recipe is a delicious and healthy twist on traditional soups, using spinach and zucchini as the main ingredients. With only 20 minutes of cooking time, you can enjoy this nutritious soup in no time.
Ingredients:
– 1 medium zucchini, diced
– 2 cups fresh spinach leaves
– 4 cups low-sodium chicken broth
– 1/2 cup water
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the diced zucchini and cook for 5 minutes, or until tender.
3. Add the chicken broth, water, and spinach leaves. Stir well.
4. Bring the mixture to a boil, then reduce the heat and simmer for 10-12 minutes, or until the soup has thickened slightly.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with additional spinach leaves if desired.
Cooking Time: 20 minutes
Chicken and Rice Low FODMAP Soup
This hearty soup is a delicious way to warm up on a chilly day, with the added bonus of being low in fermentable oligo-, di-, and mono-saccharides (FODMAPs) that can cause digestive issues for some individuals. Made with chicken, rice, and vegetables, this recipe is easy to prepare and packed with flavor.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups cooked white rice (make sure it’s FODMAP-friendly)
– 4 cups low-sodium chicken broth
– 1 medium onion, diced
– 2 cloves garlic, minced (note: some people may need to modify the amount of garlic due to individual tolerance)
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little bit of oil until the vegetables are tender.
2. Add the chicken broth, cooked rice, and chicken to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is fully cooked.
3. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Tomato and Basil Low FODMAP Soup
A refreshing and flavorful soup that’s perfect for a light lunch or dinner. This recipe is carefully crafted to be low in FODMAPs, making it suitable for those with dietary restrictions.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, diced (omit for high FODMAP individuals)
– 3 cloves garlic, minced (use 1 clove or omit for high FODMAP individuals)
– 2 cups chopped fresh tomatoes
– 1 cup low-sodium chicken broth
– 1/4 cup heavy cream (or non-dairy alternative)
– 1 tablespoon dried basil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and cook until translucent (3-4 minutes).
3. Add minced garlic and cook for an additional minute.
4. Add chopped tomatoes, chicken broth, and heavy cream. Stir well.
5. Bring the mixture to a simmer and let cook for 15-20 minutes or until the soup has thickened slightly.
6. Stir in dried basil and season with salt and pepper to taste.
7. Serve hot, garnished with chopped fresh basil leaves if desired.
Cooking Time: 20-25 minutes
Pumpkin and Turmeric Low FODMAP Soup
This autumn-inspired soup is a delicious and comforting way to enjoy the flavors of pumpkin and turmeric while staying within low FODMAP guidelines. Perfect for a chilly evening or as a nutritious meal prep option.
Ingredients:
– 1 small sugar pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, diced (use only the white and light green parts)
– 3 cloves garlic, minced (use only 1/2 clove per serving)
– 1 teaspoon ground turmeric
– 4 cups low FODMAP chicken or vegetable broth
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and cook until translucent, about 5 minutes.
3. Add the garlic (use only 1/2 clove per serving) and cook for an additional minute.
4. Add the pumpkin, turmeric, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
5. Season with salt and pepper to taste.
6. Serve warm and enjoy!
Cooking Time: 20-25 minutes
Beef and Green Bean Low FODMAP Soup
This hearty soup is a great way to warm up on a chilly day while staying within the guidelines of a low FODMAP diet. This recipe uses tender beef, crunchy green beans, and aromatic vegetables to create a comforting and flavorful meal.
Ingredients:
– 1 pound lean beef, cut into bite-sized pieces
– 2 cups fresh green beans, trimmed
– 1 onion, diced (use only 1 tablespoon per serving)
– 3 cloves garlic, minced (use only 1/4 clove per serving)
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– 4 cups low-sodium beef broth
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the beef in a little oil until browned.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender.
3. Add the green beans and beef broth; bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the green beans are tender.
5. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Leek and Potato Low FODMAP Soup (FODMAP-friendly version)
This comforting soup is a perfect blend of sweet potatoes, tender leeks, and savory spices, all while being gentle on the digestive system. With its creamy texture and subtle flavor, it’s an ideal option for those following a low FODMAP diet.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 medium leeks (white and light green parts only), thinly sliced
– 2 tablespoons olive oil
– 1 onion, diced (limited to 1/4 cup per serving)
– 4 cups low-sodium chicken broth
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium-high. Add the sliced leeks and cook until tender, about 5 minutes.
2. Add the diced onion, sweet potatoes, chicken broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the sweet potatoes are tender.
3. Blend the soup until smooth, then serve warm, garnished with fresh cilantro if desired.
Cooking Time: 25-30 minutes
Lentil and Kale Low FODMAP Soup
This hearty soup is a perfect blend of comforting flavors and digestive-friendly ingredients. It’s an ideal option for those following a low FODMAP diet, as it omits common high-FODMAP foods like onions and beans.
Ingredients:
– 1 cup dried green or brown lentils
– 4 cups low-sodium chicken broth
– 2 cups water
– 1 bunch kale, stems removed and chopped
– 2 cloves garlic-infused oil (or 1/4 teaspoon garlic powder)
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, combine lentils, chicken broth, and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Add chopped kale, garlic-infused oil (or powder), cumin, salt, and pepper to the pot. Stir well.
3. Continue to simmer for an additional 5-7 minutes or until kale is wilted.
4. Serve hot, garnished with a sprinkle of paprika if desired.
Cooking Time: 30-35 minutes
Turkey and Quinoa Low FODMAP Soup
This hearty soup is a delicious and nutritious way to manage dietary restrictions while still satisfying your hunger. With quinoa, turkey, and vegetables, this recipe is perfect for those following a low FODMAP diet.
Ingredients:
– 1 pound boneless, skinless turkey breast or thighs
– 2 cups chicken broth (low-FODMAP)
– 1 cup cooked quinoa
– 1 onion, diced (use only the white part to minimize fructans)
– 2 cloves garlic-infused oil (or 1/4 teaspoon garlic powder) – note: no raw garlic is used
– 1 carrot, peeled and grated
– 1 celery stalk, sliced
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, combine turkey, chicken broth, quinoa, onion, garlic-infused oil, carrot, and celery.
2. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the turkey is cooked through and vegetables are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Roasted Red Pepper Low FODMAP Soup
This sweet and smoky soup is a perfect comfort food option for those following a low FODMAP diet. With the roasted red peppers adding natural sweetness, this recipe is sure to please.
Ingredients:
– 4 large red bell peppers
– 2 tablespoons olive oil
– 1 onion, diced (1/8 cup)
– 3 cloves garlic, minced (1 tablespoon)
– 4 cups low-sodium chicken broth
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place red peppers on a baking sheet, drizzle with olive oil, and roast for 30-40 minutes or until skin is blistered.
3. Remove peppers from oven and let cool. Peel off skin, discarding it, and chop the flesh into small pieces.
4. In a large pot, sauté onion and garlic over medium heat until softened (2-3 minutes).
5. Add chicken broth, roasted red peppers, and oregano to the pot. Season with salt and pepper to taste.
6. Bring soup to a simmer and cook for 10-15 minutes or until heated through.
Cooking Time: 45-60 minutes
Bok Choy and Tofu Low FODMAP Soup
This refreshing soup is a perfect solution for a quick and comforting meal that’s gentle on your digestive system. With the mild flavor of bok choy and the creamy texture of tofu, this recipe is a great option for those following a low FODMAP diet.
Ingredients:
– 1 bunch of bok choy, cleaned and chopped
– 1 block of firm tofu, drained and cubed
– 2 tablespoons of vegetable oil
– 2 cloves of garlic, minced (use 1/4 teaspoon if you’re sensitive to garlic)
– 4 cups of low-sodium chicken broth
– 1/2 cup of water
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large pot over medium heat.
2. Add the garlic and cook for 1-2 minutes, or until fragrant.
3. Add the chopped bok choy and cook until wilted, about 3-4 minutes.
4. Add the cubed tofu and chicken broth. Bring to a simmer.
5. Reduce heat to low and let cook for 10-12 minutes, or until the flavors have melded together.
6. Season with salt and pepper to taste.
Cooking Time: 15-17 minutes
Herbed Chicken and Rice Noodle Low FODMAP Soup
Herbed Chicken and Rice Noodle Low FODMAP Soup Recipe
This creamy and comforting soup is a great option for those following a low FODMAP diet. With the addition of aromatic herbs, it’s perfect for a cozy night in.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups low FODMAP chicken broth
– 1/4 cup white rice noodles (made from rice flour and water)
– 2 tablespoons olive oil
– 1 small onion, finely chopped (use only the white and light green parts)
– 2 cloves garlic, minced (start with a small amount and adjust to taste)
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper to taste
Instructions:
1. Cook the chicken in the olive oil until browned, about 5 minutes.
2. Add the chopped onion and minced garlic; cook until the onion is translucent, about 3 minutes.
3. Pour in the chicken broth and bring to a boil.
4. Reduce heat, add the white rice noodles, thyme, and rosemary; simmer for 10-12 minutes or until the noodles are cooked through.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Curried Butternut Squash Low FODMAP Soup
This Curried Butternut Squash Low FODMAP Soup is a perfect blend of flavors and nutrients, ideal for a cozy evening. The subtle sweetness of butternut squash pairs beautifully with the warmth of curry powder, making it a must-try recipe.
Ingredients:
– 1 medium-sized butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, diced (make sure to use a low-FODMAP onion variety)
– 2 cloves garlic, minced (omit or substitute with garlic-infused oil for FODMAP concerns)
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/2 teaspoon paprika
– 1 can (14.5 oz) diced tomatoes
– 4 cups low-FODMAP chicken broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise, scoop out the seeds, and place it on a baking sheet.
3. Drizzle with olive oil and roast for 45 minutes or until tender.
4. In a large pot, sauté the onion and garlic (if using) over medium heat until softened.
5. Add curry powder, cumin, paprika, and roasted butternut squash to the pot.
6. Stir in diced tomatoes and chicken broth. Bring to a simmer and cook for 20 minutes.
7. Season with salt and pepper to taste.
8. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 1 hour 10 minutes
Parsnip and Thyme Low FODMAP Soup
This creamy soup is a delicious and comforting way to enjoy the sweetness of parsnips, while keeping in mind dietary restrictions. With its subtle thyme flavor, this recipe makes for a perfect winter treat.
Ingredients:
– 2 large parsnips, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped (only 1/4 cup used)
– 2 cloves garlic, minced (use only 1/8 teaspoon)
– 1 teaspoon dried thyme
– 4 cups chicken or vegetable broth, low FODMAP
– 1/2 cup heavy cream or non-dairy alternative
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add chopped onion and cook for 5 minutes, until translucent.
3. Add minced garlic (use only 1/8 teaspoon) and cook for an additional minute.
4. Add parsnips, thyme, and broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until parsnips are tender.
5. Use an immersion blender or transfer soup to a blender to puree until smooth.
6. Stir in heavy cream or non-dairy alternative. Season with salt and pepper to taste.
7. Serve warm and enjoy!
Cooking Time: 30-40 minutes
Salmon and Dill Low FODMAP Soup
This creamy soup combines the richness of salmon with the brightness of dill, all while being gentle on your digestive system.
Ingredients:
– 1 can (14.5 oz) salmon in water, drained and flaked
– 2 tablespoons olive oil
– 1 small onion, diced (use only 1/4 cup)
– 2 cloves garlic, minced (use only 1/8 teaspoon)
– 2 cups low-FODMAP chicken broth
– 1 cup plain Greek yogurt
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and cook until translucent (3-4 minutes).
3. Add the minced garlic and cook for an additional minute.
4. Stir in the flaked salmon, chicken broth, and Greek yogurt. Bring to a simmer.
5. Reduce heat to low and let soup simmer for 10-15 minutes or until heated through.
6. Stir in the chopped fresh dill and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Eggplant and Tomato Low FODMAP Soup
This creamy soup is a perfect blend of flavors and textures, with the sweetness of tomatoes and the slight bitterness of eggplant. It’s a great option for those who are looking for a low-FODMAP meal that’s still packed with flavor.
Ingredients:
– 2 medium eggplants, diced
– 2 large tomatoes, diced
– 2 tablespoons olive oil
– 1 small onion, finely chopped (use only the white and light green parts)
– 4 cloves garlic-infused oil (or 2 cloves fresh garlic, minced; use sparingly due to FODMAP concerns)
– 1 teaspoon dried basil
– Salt and pepper, to taste
– 2 cups chicken or vegetable broth
– 1 cup low-FODMAP cream or non-dairy alternative
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the diced eggplant and cook for an additional 5 minutes, stirring occasionally.
4. Add the garlic-infused oil (or minced fresh garlic), dried basil, salt, and pepper. Cook for 1 minute.
5. Add the diced tomatoes, broth, and low-FODMAP cream or non-dairy alternative. Bring to a simmer.
6. Reduce heat to low and let cook for 20-25 minutes, or until the soup has thickened slightly.
Cooking Time: 25-30 minutes
Chickpea and Spinach Low FODMAP Soup (canned, drained chickpeas only)
This hearty soup is a great way to incorporate fiber-rich chickpeas and spinach into your diet while keeping FODMAPs in check. With just a few simple ingredients, you can have a delicious and nutritious meal ready in no time.
Ingredients:
– 1 (15 oz) can drained chickpeas
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced (use 1/4 teaspoon for low FODMAP version)
– 2 tablespoons olive oil
– 1 small onion, diced (omit or use a small amount if you’re concerned about FODMAPs)
– 4 cups chicken or vegetable broth
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the minced garlic (or reduced garlic) and cook for 1-2 minutes until fragrant.
3. Add the diced onion (if using) and cook for an additional 2-3 minutes until softened.
4. Add the canned chickpeas, spinach leaves, and broth to the pot.
5. Bring the mixture to a boil, then reduce heat and simmer for 15-20 minutes or until the flavors have melded together.
6. Season with salt and pepper to taste.
Cooking Time: 20 minutes
Ginger and Lemongrass Low FODMAP Soup
This recipe makes a flavorful and comforting soup that’s perfect for those following a low FODMAP diet. With the combination of ginger, lemongrass, and chicken broth, this soup is a delicious way to warm up on a chilly day.
Ingredients:
– 2 inches fresh ginger, peeled and sliced
– 1 stalk fresh lemongrass, bruised
– 4 cups low-sodium chicken broth
– 1/2 cup lactose-free milk or non-dairy alternative (such as almond or coconut milk)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the sliced ginger and bruised lemongrass; cook for 2-3 minutes or until fragrant.
3. Pour in the chicken broth and bring to a boil.
4. Reduce the heat to low and simmer for 15-20 minutes or until the flavors have melded together.
5. Stir in the lactose-free milk or non-dairy alternative.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Cauliflower and Chive Low FODMAP Soup (small portions)
This creamy soup is a delicious way to enjoy the flavors of cauliflower and chives while staying within low FODMAP guidelines. Perfect for a quick lunch or dinner, this recipe makes 4 small portions.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 medium onion, finely chopped (limit to 1/4 cup per serving)
– 2 cloves garlic, minced (limit to 1/8 teaspoon per serving)
– 1/2 cup chicken broth
– 1/2 cup water
– 1 tablespoon unsalted butter
– 2 tablespoons chives, chopped
– Salt and pepper to taste
– Optional: 1/4 cup heavy cream or coconut cream (for added richness)
Instructions:
1. In a large pot, heat olive oil over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic and cook for an additional minute.
3. Add cauliflower, chicken broth, and water to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until cauliflower is tender.
4. Use an immersion blender to puree soup until smooth. Alternatively, transfer soup to a blender and blend in batches, then return to pot.
5. Stir in butter and chives until melted and well combined. Season with salt and pepper to taste.
6. Serve hot, garnished with additional chives if desired. If desired, add heavy cream or coconut cream for an added richness.
Cooking Time: 25-30 minutes
Cod and Fennel Low FODMAP Soup
This refreshing soup combines the delicate flavor of cod with the anise-like taste of fennel, making it a great option for those following a low FODMAP diet.
Ingredients:
– 1 pound cod fillet, skin removed
– 2 medium bulbs of fennel, sliced
– 2 tablespoons olive oil
– 1 onion, diced (use only the white and light green parts)
– 4 cups chicken broth (make sure it’s low in FODMAPs or use a homemade broth)
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Heat olive oil in a large pot over medium heat.
2. Add the sliced fennel and cook until tender, about 5 minutes.
3. Add the diced onion and cook for an additional 2-3 minutes, or until softened.
4. Add the cod fillet, chicken broth, salt, and pepper to the pot.
5. Bring the mixture to a simmer and cook for 8-10 minutes, or until the cod is cooked through.
6. Remove from heat and let cool slightly before serving.
Cooking Time: 15-20 minutes
Summary
Discover 20 delicious and nutritious low FODMAP soup recipes that cater to specific dietary needs. From Carrot and Ginger to Salmon and Dill, these soups are carefully crafted using ingredients that meet FODMAP-friendly guidelines. Whether you’re looking for a comforting Chicken and Rice option or a flavorful Pumpkin and Turmeric soup, there’s something for everyone. Each recipe is easy to make and packed with nutrients. Perfect for those managing IBS symptoms or simply seeking healthy meal options, these soups are sure to become new favorites.
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