A Definitive Guide: Which Canned Soup is Low FODMAP?

Affecting up to 15% of the global population, Irritable Bowel Syndrome (IBS) and the low FODMAP diet can make finding convenient meals challenging. This is especially true for pre-made products, leading many to ask: Which canned soup is low FODMAP? The answer involves understanding ingredients and knowing which certified brands offer safe, gut-friendly options.

Quick Summary

This article explores certified low FODMAP canned soup brands, details high FODMAP ingredients to avoid, explains how canning can affect FODMAP content, and provides tips for reading ingredient labels.

Key Points

• Check for certification: Look for soups with a Monash University or FODMAP Friendly certification logo for guaranteed safety.

• Avoid common high FODMAP ingredients: Steer clear of regular onion, garlic, wheat noodles, and dairy (lactose) in canned soups.

• Rinse canned legumes thoroughly: Draining and rinsing canned lentils and chickpeas can lower their FODMAP content, but always respect portion limits.

• Trust certified brands: Reputable brands like Fody Foods, Bay's Kitchen, and ZenGut offer reliably low FODMAP canned products and bases.

• Read the label carefully: Always check the ingredients list, including flavourings and stock, for hidden sources of FODMAPs.

• Utilize infused oils: Garlic-infused oil is a safe way to add garlic flavour to homemade or customized canned soups.

The Canned Soup Challenge on a Low FODMAP Diet

For those managing digestive issues like IBS, canned soup can be a dietary minefield. The convenience of a quick, warming meal is often overshadowed by the high FODMAP ingredients hidden in many commercial products. Common culprits include the flavour base of onion and garlic, high-lactose dairy products in creamy soups, and high-FODMAP vegetables like cauliflower or mushrooms. Finding a safe option requires more than a quick glance at the label; it demands a deeper understanding of what to look for and what to avoid.

Key Ingredients to Avoid in Canned Soup

While the list of high-FODMAP ingredients is extensive, a few stand out as the most common offenders in canned soups. Avoiding these will significantly increase your chances of finding a gut-friendly option.

• Onion and Garlic: These are the most frequent high-FODMAP additions, used to build flavour in nearly all conventional soups, broths, and seasoning mixes. Look out for onion powder, garlic powder, or 'natural flavours' that may contain them.
• Wheat: Found in noodles and thickeners, wheat-based products are often high in fructans. Avoid wheat-heavy soups like chicken noodle unless specifically certified gluten-free and low FODMAP.
• Cream and Milk: Many 'cream of' soups contain high levels of lactose. Opt for alternatives made with lactose-free or plant-based milks, or choose broth-based soups instead.
• Certain Legumes: Canned legumes like baked beans and borlotti beans can remain high FODMAP even after processing. Some, like chickpeas and lentils, have low FODMAP serving sizes if rinsed properly, but it's safest to check the Monash app.
• Other Vegetables: Some vegetables frequently used in soups, such as cauliflower, mushrooms, and asparagus, are high FODMAP. Check labels for these specific ingredients.

Certified Low FODMAP Canned Soup Brands

Fortunately, several brands have stepped up to the plate, creating certified low FODMAP soups that take the guesswork out of grocery shopping. These products are laboratory-tested to ensure they meet the strict guidelines of the low FODMAP diet.

• Fody Foods: Known for its range of gut-friendly products, Fody offers a variety of low FODMAP soup bases, including vegetable and chicken options. These are great for building your own soup from scratch without the hidden FODMAPs.
• Bay's Kitchen: This UK-based brand offers a range of award-winning, certified low FODMAP products, including hearty and convenient canned soups. They are also certified gluten-free, dairy-free, and vegan, proving that flavour doesn't need to be sacrificed.
• ZenGut: A brand available via Casa de Sante, ZenGut offers low FODMAP certified soups and broths without onion or garlic. Their products are also gluten-free, dairy-free, and non-GMO, offering worry-free convenience.
• FODMAPPED For You: This Australian brand provides a selection of certified low FODMAP soups like Minestrone, Chicken & Vegetable, and Roasted Pumpkin with Sage. They are tested and approved by Monash University.

The Role of Canning and Portion Control

An interesting aspect of FODMAPs is their water-soluble nature. This means that for some foods, the canning process can actually reduce the FODMAP content as the sugars leach into the surrounding brine.

• Canned vs. Fresh: Canned champignon (button) mushrooms, for example, have a lower FODMAP content than their fresh counterparts, making them safe in certain serving sizes.
• Rinsing Is Key: For canned legumes like chickpeas and lentils, draining and rinsing them thoroughly can help remove the water-soluble GOS (a type of FODMAP), making a small portion size acceptable.
• Portion Size: Even for low FODMAP canned vegetables, portion size matters. For example, a half-cup serving of canned roma/plum tomatoes is low FODMAP, but a larger portion can quickly become high FODMAP. Always check the Monash University FODMAP Diet App for the latest and most accurate portion information.

Low FODMAP Canned Soup Comparison Table

Feature	Fody Foods	Bay's Kitchen	ZenGut	FODMAPPED For You
Product Type	Soup Bases	Pre-made Soups	Pre-made Soups & Broth	Pre-made Soups & Broth
Certification	Monash University Certified	Certified Low FODMAP	FODMAP Friendly Certified	Monash University Certified
Key Features	Ideal for cooking from scratch; variety of bases.	Ready-to-heat; award-winning; also gluten-free, dairy-free.	Ready-to-heat; no onion/garlic; non-GMO.	Ready-to-heat; tested and approved by Monash University.
Dietary Notes	Vegetarian & Vegan friendly options.	Vegan, Gluten-Free, Dairy-Free.	Vegan, Gluten-Free, Dairy-Free, Non-GMO.	Offers a variety of options including vegan, vegetarian, and meat-based.
Use Case	Customisable cooking base.	Quick and convenient meals.	Travel-friendly, on-the-go options.	Ready-made meals for home.

Making Your Own Low FODMAP Soup Using Canned Ingredients

If certified canned soups aren't readily available, you can create your own gut-friendly version with some key canned staples. The secret lies in using safe ingredients and building flavour with infused oils rather than traditional aromatics.

Ingredients:

• 1 tbsp garlic-infused olive oil
• Canned low FODMAP vegetables like carrots and green beans
• Canned plain roma/plum tomatoes
• Low FODMAP stock or broth
• Safe protein like canned tuna or cooked chicken
• Herbs and spices like basil, oregano, and salt

Method:

1. Heat the garlic-infused oil in a pot. Add carrots and sauté until tender.
2. Add the canned tomatoes, breaking them up with a spoon, and low FODMAP stock. Season with salt, pepper, and herbs.
3. Simmer for at least 15-20 minutes. For a smoother soup, use an immersion blender.
4. Add canned protein, if using, and heat through. Serve warm.

Conclusion: Navigating the Low FODMAP Soup Aisle

Finding which canned soup is low FODMAP has become much simpler thanks to brands and certifications that prioritize gut health. By familiarising yourself with certified products like those from Fody, Bay's Kitchen, and ZenGut, you can confidently select a safe option. For those without access to specialty products, reading labels carefully and understanding how canning affects FODMAPs empowers you to make smarter choices at the store. The key takeaways are to always check for hidden ingredients like onion and garlic, be mindful of portion sizes for canned goods, and look for certifications from trusted sources like Monash University. For more detailed dietary information, the Monash University website is an invaluable resource.

Finding a Gut-Friendly Soup

• Check for Certifications: Always look for an official low FODMAP certification logo from bodies like Monash University or FODMAP Friendly, which guarantees a product has been lab-tested.
• Read the Ingredients List: Focus on the first few ingredients to spot obvious high FODMAP additions like onion, garlic, or wheat. Also, scrutinize broths and flavourings for hidden sources.
• Understand Canning's Effect: Remember that canning can sometimes reduce the FODMAP content of certain legumes and vegetables, but portion control is still essential.
• Rinse Canned Legumes: Always drain and rinse canned chickpeas or lentils to wash away water-soluble FODMAPs, and stick to the recommended low FODMAP portion sizes.
• Look Beyond Mainstream Brands: Mainstream brands are highly likely to contain onion and garlic. Exploring smaller, specialty brands or international food markets can yield better results.
• DIY from Canned Basics: If certified options are unavailable, use low FODMAP canned ingredients like plain tomatoes and stock to create your own safe soup at home.
• Use Infused Oils: Leverage garlic or onion-infused oils to get the flavour you crave without the FODMAP content.

Frequently Asked Questions

Can I find low FODMAP canned soup at a regular grocery store?

Finding low FODMAP canned soup at a standard grocery store is challenging because most brands use onion and garlic. Your best bet is to check the organic or specialty section or seek out specifically certified brands online.

Are 'low sodium' or 'organic' canned soups automatically low FODMAP?

No, 'low sodium' or 'organic' labels do not guarantee a soup is low FODMAP. These labels focus on salt content and ingredient sourcing, but the soup may still contain high FODMAP ingredients like onion or garlic.

Is canned chicken broth low FODMAP?

Most canned chicken broths are high FODMAP due to added onion and garlic. You should look for brands that explicitly state they are low FODMAP, like those from Fody or Gourmend, or check labels carefully for ingredients.

How can canning reduce FODMAPs in certain foods?

FODMAPs are water-soluble. The canning process involves soaking foods in brine or water, which causes some of the FODMAPs to leach out into the liquid. By draining and rinsing the food, you remove some of the FODMAP content.

Can I eat any canned beans on a low FODMAP diet?

Some canned beans, like chickpeas and lentils, are safe in small, specific portions if drained and rinsed. Others, like baked beans, remain high FODMAP even when canned. Always check the Monash University FODMAP Diet App for serving sizes.

What's the best way to get garlic flavour in a low FODMAP soup?

The best way to add garlic flavour without the high FODMAP content is to use garlic-infused olive oil. The fructans in garlic are not oil-soluble, so the flavour is infused into the oil without the FODMAPs.

Are creamy canned soups low FODMAP?

Standard 'cream of' soups are typically high FODMAP due to their lactose content. However, there are specialty low FODMAP creamy soup options, such as certain ZenGut or FODMAPPED products, made with lactose-free or dairy-free ingredients.