Are any canned soups low in FODMAP? Navigating your options

November 4, 2025 •

4 min read

According to Monash University, the pioneer of the low FODMAP diet, specific food certifications are key for individuals with Irritable Bowel Syndrome (IBS) to ensure safety. While many traditional varieties pose a risk, finding out Are any canned soups low in FODMAP? requires careful label reading and a knowledge of specialty brands.

Quick Summary

A guide to identifying genuinely low FODMAP canned soups. It covers the prevalence of high FODMAP ingredients in conventional products, highlights certified specialty brands, and provides tips for ingredient substitutions.

Key Points

Not all canned soups are low FODMAP: Standard brands typically contain high FODMAP ingredients like onion and garlic.
Certified brands exist: Specialized brands like Fody Foods and Bay's Kitchen offer lab-tested, low FODMAP soups and bases.
Certification is a key indicator: Look for official low FODMAP logos, like those from Monash University or FODMAP Friendly, to verify product safety.
Homemade is a great alternative: Making soup from scratch offers full control over ingredients and ensures it is gut-friendly.
Infused oils are a substitute: Garlic-infused olive oil provides flavor without the FODMAPs found in garlic cloves.
Portion sizes matter: For some ingredients like canned corn or pumpkin, the low FODMAP serving size is limited, so always check guidelines.

For individuals following a low FODMAP diet, often for managing Irritable Bowel Syndrome (IBS), navigating the grocery store can be a minefield. This is particularly true in the canned goods aisle, where convenience foods like soup often hide problematic ingredients. Many standard canned soups are loaded with high FODMAP ingredients, making them unsuitable for those with sensitive digestive systems.

The Challenge with Conventional Canned Soups

Most traditional canned soups, even simple-seeming ones, are built on a foundation of high-FODMAP ingredients. The primary culprits are onion and garlic, which are rich in fructans and used extensively for flavoring. These aromatics are often found in ingredient lists as fresh items, powder, or part of a 'natural flavors' blend. Other ingredients to watch for include:

High-Fructose Corn Syrup: A high FODMAP sweetener.
Legumes: Beans and lentils are common in hearty soups and are often high in FODMAPs, though serving sizes can sometimes be limited to a low FODMAP amount.
Wheat: Found in noodles, thickeners, or croutons in many varieties.
Cream and Dairy: Creamy soups often contain lactose, a high FODMAP disaccharide, unless a lactose-free alternative is used.

Certification is Key for Low FODMAP Safety

Given the prevalence of hidden FODMAPs, the most reliable way to find safe canned soups is to look for official low FODMAP certification. Organizations like Monash University and FODMAP Friendly lab-test products to ensure they are low in FODMAPs at a specified serving size. Products with these logos have been verified as safe for the elimination phase of the diet, taking the guesswork out of label reading.

Low FODMAP Certified Canned Soups and Soup Bases

While the selection is smaller, specialty brands offer certified low FODMAP soups that are both delicious and safe. Several brands focus on creating gut-friendly options to make mealtime easier:

Fody Foods: Offers certified low FODMAP products, including various soup bases, such as chicken and vegetable. These can be used as a flavorful starting point for homemade soups.
Bay's Kitchen: A UK-based brand known for its certified low FODMAP, gluten-free, dairy-free, and vegan products, including ready-to-eat soups like Tomato and Roasted Red Pepper.
FODMAPPED for You: This brand provides a range of ready-to-heat and eat options like Minestrone, Lamb & Vegetable, and Roasted Pumpkin + Hint of Sage.
Gourmend Foods: Specializes in certified low FODMAP chicken and vegetable broths, which are excellent for creating homemade soups from scratch.
Casa de Sante: Offers low FODMAP canned soups and other products designed for sensitive digestive systems.

Making Your Own Low FODMAP Soup at Home

For ultimate control and freshness, making your own soup is a rewarding option. With the right techniques and ingredients, you can easily create gut-friendly meals from scratch.

Here are some low FODMAP soup-making essentials:

Low FODMAP Broth: Use a certified low FODMAP broth, like those from Gourmend Foods or Massel, or make your own using low FODMAP ingredients.
Safe Aromatics: Skip onion and garlic. Instead, use garlic-infused oil for a robust, gut-friendly flavor. You can also use the green parts of scallions or leeks, as their FODMAP content is concentrated in the white parts.
Low FODMAP Vegetables: Opt for vegetables that are safe in normal serving sizes, such as carrots, potatoes, parsnips, spinach, and bell peppers. Be mindful of portion sizes for ingredients like canned pumpkin and canned corn.
Thickeners and Add-ins: Use gluten-free pasta or rice, or thicken with pureed low FODMAP vegetables like potato or carrots. For a creamy texture, add lactose-free milk or canned coconut milk.

Comparison of Canned vs. Homemade Low FODMAP Soup


Feature	Low FODMAP Certified Canned Soup	Homemade Low FODMAP Soup
Convenience	High; simply heat and eat.	Low; requires shopping, preparation, and cooking time.
Ingredient Control	Limited; relies on brand transparency and certification.	Full; complete control over all ingredients and seasonings.
Cost	Typically higher per serving due to specialty processing.	Often more cost-effective, especially when cooking in bulk.
Flavor Customization	Minimal; flavor profile is set by the manufacturer.	Unlimited; allows for personal preference in herbs, spices, and vegetable choice.
Availability	Can be limited to specialty stores or online retailers.	Ingredients are widely available in most grocery stores.

Conclusion: Finding Your Low FODMAP Soup Solution

While the quest for a low FODMAP canned soup can be a challenge, it is certainly not impossible. The key is to shift your mindset from generic brands to targeted options. Start by exploring certified low FODMAP specialty brands available online or in health food sections of major retailers. For those who prefer maximum control, cooking from scratch with safe ingredients and infused oils is an excellent, flexible alternative. By being a vigilant consumer and knowing your options, you can enjoy a comforting, gut-friendly bowl of soup whenever you desire.

For more information on the low FODMAP diet and certified products, visit the official Monash University website, a leading resource in the field.

Frequently Asked Questions

Most conventional canned soups use onion and garlic, both high in fructans, to create a flavorful base. These are often listed as fresh ingredients, powders, or part of a 'natural flavors' blend.

Certified brands like Fody Foods (bases), Bay's Kitchen (ready-to-eat), and FODMAPPED for You (ready-to-eat) offer specific low FODMAP products verified by testing.

Standard canned chicken noodle soup is not low FODMAP due to onions, garlic, and wheat pasta. However, low FODMAP versions can be made at home or purchased from specialty brands using gluten-free pasta and safe ingredients.

Avoid ingredients like onion, garlic, high-fructose corn syrup, most legumes and beans, and regular wheat pasta. Always read labels carefully for hidden FODMAPs.

Yes, certified low FODMAP broths are available from brands like Gourmend Foods or Massel. Some regular broths may also be low FODMAP, but checking the ingredient list is critical.

Use substitutes like garlic-infused oil, the green tops of scallions or leeks, and a range of low FODMAP herbs and spices like thyme, turmeric, and ginger.

Some canned beans, such as canned chickpeas or lentils, can be low FODMAP in very small, specific serving sizes, particularly after draining and rinsing. Always consult a FODMAP resource like the Monash University app for current guidelines.