Low FODMAP mushroom soup in a bowl with a spoon in it

Low FODMAP mushroom soup

If you quickly browse through your list with low FODMAP foods you might expect that mushroom soup is an absolute no go. But I can tell you, surprise, that is not true!

Normal mushrooms are high in FODMAPs, but canned mushrooms and oyster mushrooms are low FODMAP and with these mushrooms you can make a delicious low FODMAP mushroom soup.

Because the soup is made without cream it is a very light soup. Perfect as a little pick-me-up in the afternoon.

I sometimes prepare this soup in the weekend and take it with me to work. We have a microwave at the office where I can heat it up and especially in the colder months I love eating this as a hearty snack.

This recipe also makes a wonderful starter for the Christmas dinner or any other big dinner. As the soup is light, you won’t have the issue that your guests are already full by the time that the main course arrives. If you serve the soup in a small bowl, you can use this recipe for about 6 persons.

Two bowls of low fodmap mushroom soup on a napkin
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low fodmap heldere champignonsoep - karlijnskitchen.com

Low FODMAP mushroom soup

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5 from 1 review

  • Author: Karlijn
  • Total Time: 20 min
  • Servings: 4 1x


A low FODMAP mushroom soup! A clear and light mushroom soup that makes a perfect snack or starter for a big dinner. Gluten-free, lactose-free and vegan.


  • 1 tbsp truffle-infused olive oil
  • 300 g oyster mushrooms
  • 200 g canned mushrooms, sliced
  • 1,5 liter water
  • 3 low FODMAP stock cubes
  • A pinch of pepper and salt
  • 1/2 tsp parsley
  • 2 stalks spring onion (only the green part)


  1. Clean the oyster mushrooms and cut them into pieces. Drain the canned mushrooms and rinse them well.
  2. Heat 1 tbsp truffle-infused olive oil in a pan. Add both kinds of mushrooms and fry for a few minutes.
  3. Boil 1,5 liter water in the kettle. Add this to the mushrooms together with the stock cubes. Stir until the stock cubes have dissolved.
  4. Bring the mushroom soup to a boil and leave to boil for about 10 minutes. Taste and season with salt, pepper and parsley.
  5. Divide the soup over four bowls. Cut the spring onion into rings and garnish the soup with spring onion and some extra parsley.
  • Prep Time: 20 min
A bowl of low FODMAP mushroom soup with spring onion tops

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  • Bev says:

    You say low fod map cubes or stock like everyone has them available
    None in my part of the world i ve begged shops to carry them but i can t even buy them on line
    Why cant there be a decent recipe without having to take a day and make a second rate experimental veg stock first?
    You have a site, why won t you offer one or gasp two?
    I m hungry for soup, it s cold winter, and i might just aswell boil some veg and call it soup

    • Karlijn says:

      Hi Bev, I am sorry that you cannot find FODMAP stock cubes easily. Unfortunately, it is very hard to make recipes that are accessible for everybody around the world. I work with the ingredients that I can find. But in january I am sharing a recipe for low FODMAP vegetable stock, which you can make yourself in about an hour. So I hope that will help 🙂

      • Donna Kerri David says:

        How about telling us where you got your low FODMAP stock cubes? If it can be purchased online, then problem solved. It’s an easier fix than providing a recipe to make the stock. Some of us just don’t have the time.

        • Karlijn says:

          Hi Donna, I am trying to create recipes that are approachable for everybody, but unfortunately I cannot provide solutions for everything. I am from the Netherlands, so it is hard for me to give advice on which stock cubes to buy in other countries. That’s why I didn’t mention it, you could try asking in the FODMAP Facebook group from your country which low FODMAP stock cubes are available in your country.

          I am not sure if you are aware, but the tone you used in this comment sounds pretty unfriendly and demanding. You are always welcome to ask questions and I am happy to help, but please remember there is another human on the other side of the screen.

  • Christa says:

    I use Better than Bouillon. It’s not in cubes, but a concentrated paste. The chicken and beef varieties have no onion or garlic in them and are awesome.

  • Eva says:

    For anyone in the US, UK, or Australia, you can buy Massel 7 vegetable stock cubes online or I’ve seen it in some stores in the US. Since I’m not vegetarian or vegan, I might make this with Savory Choice chicken broth (low fodmap) instead of mixing water and veggie cubes. I wish it was cold right now because this looks so tasty! Thank you for this tempting recipe!

  • Judith Imergoot Ginsberg says:

    I’m making this now. Even in warm weather we love soup.

  • Hannah Chastain says:

    I sense that tone of the people looking for the FODMAP bullion cubes is more out of frustration than unfriendly. Other options are Bay’s soup stock paste (British) and Fody soup stock powder ( American.) I personally like the Fody vegetable stock over Bay’s, but when it comes to chicken stock, Bay’s is better.

    • Karlijn says:

      You are probably right! And while I really understand how frustrating it can be when you cannot find a certain low FODMAP product in your country, I also try to remind people that there is a human on the other side of the screen trying to do her best to give as many tips as possible. Because some comments can sound really harsh for the receiver.

      Your tips are super helpful, so thank you very much for sharing them 🙂 As I am in the Netherlands, it is hard for me to give good tips for stock for the US and UK.

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