Soup is easy on the stomach and easy to batch-cook, which makes it useful on a low FODMAP diet. But most soups start with onion and garlic, and most store-bought stock and stock cubes contain them too. If you've ever felt worse after a "light" bowl of vegetable soup, that's often why.
Low FODMAP soup can still taste like soup. It mostly comes down to the stock, the flavor base and keeping an eye on portions.
Start With the Stock
Stock is the part people forget. Regular stock cubes, powders and cartons usually list onion, garlic or both near the top. You have three options:
- Make your own. Simmer chicken bones or a chicken carcass with carrot, leek leaves, parsley stems, bay leaf and peppercorns for two to three hours. Strain and freeze in portions.
- Buy a certified low FODMAP stock. These are sold online and in some supermarkets.
- Use water plus flavor. For quick soups, water seasoned with salt, herbs, a spoon of miso or a dash of soy sauce is often enough.
A simple vegetable stock works the same way: carrot, celeriac, leek greens, fennel and herbs.
Building Flavor Without Onion and Garlic
- Soften the green parts of leeks or spring onion greens in oil where a recipe says "sauté one onion"
- Cook your vegetables in garlic-infused oil
- Add ginger, turmeric, cumin, thyme or rosemary
- Finish with lemon juice, black pepper and fresh herbs
- Top with grated parmesan for savoriness
Five Low FODMAP Soup Ideas
1. Chicken and rice soup
Soften leek greens and diced carrot in garlic-infused oil. Add homemade stock, a handful of rice and shredded chicken. Simmer until the rice is tender and finish with parsley and lemon. This is the one to make when your gut is unsettled.
2. Carrot and ginger soup
Cook chopped carrots and a thumb of grated ginger in stock until soft, then blend with a splash of lactose-free milk or coconut cream. A pinch of cumin works well here.
3. Potato and leek-green soup
A low FODMAP take on the classic: potato, leek leaves and stock, blended smooth. Stir in chives and a little butter at the end.
4. Miso soup
Whisk a modest amount of miso into hot water, then add cubes of firm tofu, sliced bok choy and spring onion greens. Ready in ten minutes.
5. Simple fish chowder
White fish, diced potato and carrot simmered in stock, then finished with lactose-free milk and dill. Thicken with a little cornstarch if you like it thick.
Soup Ingredients to Watch
| Common soup ingredient | FODMAP issue | Swap |
|---|---|---|
| Onion, garlic, white leek | Fructans | Leek greens, garlic-infused oil |
| Lentils, split peas, beans | GOS | Potato or rice for body |
| Celery stalk | High in our data | Celeriac or fennel |
| Mushrooms | Mannitol | Eggplant or extra miso for depth |
| Pumpkin, butternut squash | High and moderate | Kabocha squash |
| Cream | Small amount of lactose | Lactose-free cream or lactose-free milk |
Portions and Batch Cooking
Low FODMAP ratings depend on portion size2, so a big bowl with several moderate ingredients can add up. A blended soup also packs more vegetables into one serving than you'd eat on a plate. Keeping the rest of the meal simple helps, which is how the meals in the first low FODMAP diet trial were planned.1
Most of these soups freeze well for up to three months. Freeze in single portions so you always have a safe lunch on hand (check any new ingredient in our FODMAP checker first), and label the container with what's in it so you can track your reactions.
Store-Bought Soup
Canned and carton soups almost always contain onion, garlic or both, and many add wheat as a thickener. If you need a ready-made option, look for brands that are certified low FODMAP, or check the full ingredient list with the Stummy scanner before you buy.
For more ideas, see our 7-day low FODMAP meal plan and low FODMAP lunch and dinner ideas.
