Can I eat cream of mushroom soup on a low FODMAP diet?

According to Monash University research, many common fresh mushrooms are high in FODMAPs, making typical cream of mushroom soup a potential gut irritant. So, can I eat cream of mushroom soup on a low FODMAP diet? The answer depends entirely on the preparation and ingredients used.

Quick Summary

The standard canned version is high in FODMAPs, but a homemade alternative is possible. Learn which mushrooms are safe, what ingredients to substitute, and how to create a rich, flavorful, and safe soup.

Key Points

• Canned is Unsafe: Standard canned cream of mushroom soup is high in FODMAPs, primarily due to fresh mushrooms, onion, garlic, and regular cream.

• Choose Low FODMAP Mushrooms: Opt for canned champignons (rinsed and drained) or fresh oyster mushrooms, as these are low FODMAP in safe serving sizes.

• Substitutions are Key: Replace high FODMAP ingredients with lactose-free cream, coconut cream, gluten-free flour, and garlic-infused olive oil.

• Aromatics Matter: Use the green parts of spring onions or leeks and garlic-infused oil instead of onion and garlic powder.

• Homemade is Best: Creating your own soup gives you complete control over ingredients, ensuring a delicious and gut-friendly outcome tailored to your needs.

• Avoid High FODMAP Varieties: Fresh button, cremini, and portobello mushrooms are high in FODMAPs and should be avoided during the elimination phase.

Understanding the Problem with Traditional Cream of Mushroom Soup

For many following a low FODMAP diet, the classic canned cream of mushroom soup is a staple to be avoided. A quick look at the ingredients list reveals why. Most major commercial brands contain high FODMAP ingredients that can trigger uncomfortable digestive symptoms in sensitive individuals. The primary culprits are often:

• Onion and garlic: These common flavourings are high in fructans, a type of FODMAP. Even onion and garlic powder in concentrated form are problematic.
• Wheat flour: Used as a thickener, standard wheat flour contains fructans and is therefore off-limits during the elimination phase.
• Cream or milk: Regular dairy products are high in lactose, a disaccharide FODMAP, which many with IBS are sensitive to.
• High-FODMAP mushrooms: The fresh button mushrooms typically used in canned soups are high in the polyol, mannitol, especially in standard serving sizes.

Your Low FODMAP Mushroom Guide

While many common mushrooms are high in FODMAPs, some varieties and preparations are perfectly safe to enjoy in measured portions. The key is to know which is which.

Low FODMAP Mushroom Options

• Canned Champignon Mushrooms: These are a fantastic option because the water-soluble FODMAPs leach out into the canning liquid. Drain and rinse them well before use. A serving of 75 grams (about ½ cup) is considered low FODMAP by Monash University.
• Oyster Mushrooms: A versatile and delicious choice, oyster mushrooms are low FODMAP in servings of up to 1 cup (75g) per meal. They provide an excellent meaty texture and flavour.
• Dried Shiitake Mushrooms: In very small amounts, dried shiitake are low FODMAP. The safe serving size is typically limited to just two mushrooms (7g) per meal.

High FODMAP Mushrooms to Avoid

• Fresh Button Mushrooms: High in mannitol, fresh white button mushrooms should be avoided during the elimination phase.
• Fresh Cremini Mushrooms: Also high in mannitol, these should be avoided.
• Portobello Mushrooms: Being mature button mushrooms, these are also high in FODMAPs.
• Dried Porcini Mushrooms: While a small amount is low FODMAP, the serving is often too small to be practical for soup, and the risk of overdoing it is high.

Building a Creamy and Flavorful Low FODMAP Base

With the right mushrooms selected, the next step is to replace the high FODMAP ingredients that give traditional soup its texture and flavour. This is surprisingly simple and delicious.

• For the Creamy Base: Instead of regular cream or milk, use a lactose-free heavy cream, canned coconut cream, or a plain, unsweetened low FODMAP plant-based milk. Many low FODMAP recipes suggest lactose-free whipping cream for the best results.
• For the Thickener: Use a low FODMAP gluten-free flour blend, rice flour, or a cornstarch slurry instead of wheat flour. A small amount of low FODMAP flour or a cornstarch mixture whisked into the hot broth can create the perfect consistency.
• For the Flavour: Replace garlic and onion with garlic-infused olive oil and the green tops of spring onions or leeks. Garlic-infused oil contains the flavour but not the fructan, making it safe for most people. Fresh herbs like thyme, parsley, and rosemary are also excellent choices.

Easy Homemade Low FODMAP Cream of Mushroom Soup

Here is a simple recipe to create your own gut-friendly version of this comforting classic. This recipe uses safe ingredients and avoids common triggers.

Ingredients:

• 1 tbsp garlic-infused olive oil
• 1 cup canned champignons, rinsed and drained
• 1 cup oyster mushrooms, chopped
• 1/2 cup green tops of spring onions, chopped
• 1 tsp fresh thyme leaves
• 4 cups low FODMAP vegetable or chicken broth
• 1/2 cup lactose-free heavy whipping cream or canned coconut cream
• 1/4 cup dry white wine (optional, ensures rich flavour)
• Salt and pepper to taste

Instructions:

1. Heat the garlic-infused oil in a large saucepan over medium heat.
2. Add the green spring onion tops and sauté for 2 minutes until softened.
3. Add both mushroom types and thyme, cooking for 5-8 minutes until the mushrooms are browned and have released their liquid.
4. If using, add the white wine and cook for another minute until it has reduced slightly.
5. Pour in the low FODMAP broth and bring to a simmer. Reduce heat, cover, and cook for 15 minutes.
6. Using an immersion blender, blend the soup until it reaches your desired consistency. You can blend a portion for a chunkier soup or all of it for a smooth, creamy texture.
7. Stir in the lactose-free cream or coconut cream. Heat gently, but do not boil. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh parsley or chives.

Standard Canned vs. Homemade Low FODMAP Soup

Feature	Standard Canned Cream of Mushroom Soup	Homemade Low FODMAP Cream of Mushroom Soup
Mushrooms	Often includes fresh button mushrooms (high FODMAP)	Uses low FODMAP mushrooms like canned champignon and oyster
Aromatics	Typically contains onion and garlic powder (high FODMAP)	Uses garlic-infused oil and green spring onion tops (low FODMAP)
Thickener	Contains wheat flour (high FODMAP)	Uses gluten-free flour, rice flour, or cornstarch (low FODMAP)
Cream Base	Contains regular cream and whey (high FODMAP)	Uses lactose-free cream or coconut cream (low FODMAP)
Portion Size	Can trigger symptoms even in small servings due to concentrated FODMAPs	Allows for controlled serving sizes of low FODMAP ingredients
Dietary Control	High risk of triggering IBS symptoms	Complete control over ingredients to ensure a gut-friendly meal

Conclusion

For those on a low FODMAP diet, canned cream of mushroom soup is not a safe option due to the presence of high FODMAP ingredients like fresh mushrooms, onion, garlic, and lactose. However, craving a bowl of rich, creamy mushroom soup doesn't mean you have to compromise your digestive health. By selecting low FODMAP mushroom varieties, such as canned champignons and oyster mushrooms, and using safe alternatives for the creamy base and flavourings, you can easily create a delicious homemade version. This empowers you to enjoy the comforting flavours you love without triggering uncomfortable IBS symptoms.

For more detailed information on FODMAPs and certified products, consider checking out the official Monash FODMAP app [https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/].

Frequently Asked Questions

Are all types of mushrooms high in FODMAPs?

No, not all mushrooms are high in FODMAPs. Fresh button mushrooms and portobello mushrooms are high, but oyster mushrooms and canned champignons (drained and rinsed) are considered low FODMAP in specific serving sizes.

Why are canned mushrooms low FODMAP but fresh ones are not?

FODMAPs are water-soluble. During the canning process, a significant portion of the FODMAPs from the mushrooms leaches out into the brine. Draining and rinsing the canned mushrooms removes the high FODMAP liquid, leaving a low FODMAP food.

Can I use coconut milk instead of dairy cream in my soup?

Yes, canned coconut cream or full-fat coconut milk is an excellent low FODMAP alternative for achieving a creamy consistency. Be sure to check the ingredients for any added high FODMAP ingredients.

What is a good alternative to onion and garlic flavouring?

You can get a great depth of flavour using garlic-infused olive oil, which is low FODMAP. For an onion-like taste, use the green tops of spring onions or leeks.

How do I thicken a low FODMAP cream of mushroom soup?

You can thicken your soup using a low FODMAP flour blend, rice flour, or by making a slurry with cornstarch and cold water. Whisk it in while simmering until the desired thickness is reached.

Are dried mushrooms safe on a low FODMAP diet?

Most dried mushrooms are high in concentrated FODMAPs, except for dried shiitake, which is low FODMAP in a very small portion of just two mushrooms (7g) per meal.

Are there any store-bought low FODMAP cream of mushroom soups?

While many standard brands are high FODMAP, some specialty low FODMAP brands exist. Always check for a Monash-certified seal or carefully review the ingredients list to avoid onion, garlic, and regular dairy.