24 low FODMAP soups
On cold days there is nothing better than warm low FODMAP soups. Preferably with a slice of homemade sourdough bread or a bagel on the side.
I find soup the ideal way to use leftovers and a great way to add some extra vegetables and fiber to my daily meals.
I love making a large pan of soup on Sunday, so I can take some soup with me to work the following days. Or I freeze parts of it for days when I am busy and don’t have time to cook.
How to make low FODMAP soup recipes?
Making a low FODMAP soup is not so difficult! There are a few things that you have to pay attention to:
- If you use a ready-made broth or bouillon for the base of your soup, make sure that it is low FODMAP. I love using a soup base powder. Great low FODMAP options are the chicken soup base and the vegetable soup base from Fody Foods.
- Be careful to not stack FODMAPs when you create your low FODMAP soup. Pay attention to the FODMAP groups that the vegetables that you use in the soup contain. You can do this by checking the Monash University FODMAP app.
Don’t add several vegetables to the soup that contain the same FODMAP group because then you might be stacking FODMAPs. This is what I always pay attention to when creating a low FODMAP soup. - If you add vegetables that have a limitation in their low FODMAP serving size, which is the case for most vegetables, make sure that your serving of soup stays within the safe low FODMAP limits. Luckily it is very possible to make a low FODMAP soup of which you can have a generous serving!
Can I buy low FODMAP soup in the supermarket?
It is not so easy to find ready-made soups that are low FODMAP. Often, soups that you can find in the supermarket contain high FODMAP ingredients, such as:
- Onion(powder) or garlic(powder)
- Noodles or other additions that contain a larger amount of wheat
- Vegetables that are not low FODMAP, such as asparagus, mushrooms or leek.
There are some brands that sell packaged low FODMAP soups, such as FODMAPPED for you.
Luckily there are also plenty of easy soups that you can make from scratch! I will share 25 delicious low FODMAP soup recipes with you below.
Vegan low FODMAP soups
Vegan Tom Kha Kai Soup
A low FODMAP vegan Tom Kha Kai soup! A delicious simple soup from coconut milk, galanga (or ginger), oyster mushrooms, and lemon grass. Gluten-free, lactose-free, and dairy-free.
Low FODMAP pumpkin tomato soup
Fancy a nice soup? Try this low FODMAP pumpkin tomato soup! Only 5 ingredients. Gluten-free, lactose-free and vegan
Low FODMAP Spicy tomato soup
Low FODMAP spicy tomato soup! A spicy sweet tomato soup with bean sprouts and rice noodles. Also gluten-free, lactose-free and vegan.
Low FODMAP carrot soup with ginger and coconut milk
A super healthy carrot soup with ginger and coconut milk. Easy to make and with only a few ingredients. Low FODMAP, gluten-free, lactose-free, vegan.
Carrot Zucchini Soup with coconut milk
A super simple and flavourful soup: low FODMAP zucchini carrot soup with coconut milk. Also gluten-free, lactose-free, and vegan. Easy to prepare and only a few ingredients.
Low FODMAP miso soup
Low FODMAP miso soup! A super quick soup that you can prepare in 15 minutes. Low FODMAP, vegan, gluten-free and lactose-free
Low FODMAP creamy mushroom soup
A delicious and simple recipe for low FODMAP creamy mushroom soup. Made with oyster mushrooms and canned mushrooms. Gluten-free, lactose-free, and vegan.
Low FODMAP Pumpkin noodle soup
A low FODMAP pumpkin noodle soup with a homemade spice paste, coconut milk, and oyster mushrooms. Low FODMAP, gluten-free, lactose-free, and vegan.
Low FODMAP minestrone soup
A filling low FODMAP minestrone soup. A delicious healthy meal! With pasta and several kinds of vegetables. Gluten-free, vegetarian, and vegan.
Low FODMAP Turkish lentil soup
Delicious low FODMAP Turkish lentil soup or mercimek corbasi. A delicious starter or lunch. Healthy, vegan, gluten-free, and lactose-free.
Low FODMAP broccoli soup
A simple low FODMAP broccoli soup with only 5 ingredients. Super simple to make. Gluten-free, dairy-free, and vegan.
Low FODMAP Roasted Pumpkin Soup
A delicious and healthy low FODMAP roasted pumpkin soup. With only a handful of ingredients and some spices. Gluten-free, dairy-free, and vegan.
Low FODMAP vegetarian soup
Low FODMAP potato soup
A simple but tasty low FODMAP potato soup with carrot, the green part of leek and spring onion. Topped with cheddar cheese. Low lactose and gluten-free.
Low FODMAP broccoli cheddar soup
A delicious creamy low FODMAP broccoli cheddar soup. Cheesy comfort food! Perfect for a cold day. Gluten free and low in lactose.
Low FODMAP wild rice soup in the CrockPot Express
A creamy low FODMAP wild rice soup with oyster mushrooms, spinach, and carrot. Gluten-free and lactose-free.
Tortilla soup with homemade tortilla chips
A hearty tortilla soup with homemade tortilla chips, sour cream, grated cheese and corn. Low FODMAP, gluten-free, lactose-free and vegetarian.
Soups with meat
Low FODMAP chicken soup
A basic recipe for low FODMAP chicken soup. Made with chicken legs, vegetables, and optionally noodles. Gluten-free and lactose-free
Creamy Mustard Soup
A simple low FODMAP mustard soup with bacon and rice cream. Nice for lunch or for dinner, but also as a starter for Christmas dinner.
Low FODMAP stuffed pepper soup
Low FODMAP stuffed pepper soup: all ingredients for stuffed peppers, but then in a soup. A filling meal soup! Gluten-free and lactose-free.
Low FODMAP Tomato soup with meatballs
A classic! Low FODMAP tomato soup with meatballs. Delicious on a colder day, for lunch, dinner or as a starter. Gluten-free and lactose-free.
Low FODMAP broccoli soup with celeriac
I made a delicious low FODMAP broccoli soup with celeriac to imitate the traditional Dutch split pea soup, but without peas. A green and filling winter soup!
Low FODMAP goulash soup
A delicious soup for a winter day: warming goulash soup. Hearty and filling, also gluten- and lactose-free.
Low FODMAP vegetable soup
A quick low FODMAP vegetable soup with meatballs. Good for lunch or dinner and ready in 40 minutes! Gluten-free, lactose-free, and vegan options.
Low FODMAP chicken noodle soup
A simple recipe for low FODMAP chicken noodle soup from the slow cooker. Needs only 10 minutes of preparation time. Gluten-free and lactose-free.
Which low FODMAP soup recipe is your favourite? If you are going to make one of these low FODMAP soups, let me know by tagging me on instagram @karlijnskitchen or by using the hashtag #karlijnskitchen!
4 Comments
Thank you for posting these low fodmap recipes. I’m going to try and make the carrot and courgette soup without the spices though., I’m not allowed spices.
Any idea were I could buy low fodmap stock from? For us in Britain..
Thanks cherrie
Search ‘Massels 7s’ online – Amazon/Ebay do them, although you have to buy in bulk – bought 9 for about £10 recently.
Thank you for the vegan recipes! <3 Sometimes it's challenging to be vegan and eat low FODMAP, but over time I've been able to find and more delicious vegan+FODMAP dishes. Going to try the carrot zucchini soup! 😀
Can’t wait to try some of these – my rotation was getting stale. Regarding use of stock – I’ve quit using stock and just started using water and spices, add some salt as necessary. Saute whatever fresh or dried herbs make sense with the spices in oil, maybe some green onion tops, add pepper to taste. So far I haven’t missed stock in the soups I’ve made that call for stock. Thanks for the recipes. I’ll add clam chowder (reminded by your potato soup recipe) and miso soup to this list as easy low fodmap soups.