Why Standard Campbell's Cream of Chicken Soup is Not Low FODMAP
A glance at the ingredients list of a standard can of Campbell's cream of chicken soup quickly reveals why it isn't suitable for a low FODMAP diet. The core issue lies with the inclusion of specific high-FODMAP ingredients that can exacerbate digestive symptoms like bloating, gas, and abdominal pain in sensitive individuals.
The primary offenders are:
- Onion and garlic powder: Both are rich in fructans, a type of oligosaccharide that is a major FODMAP trigger. Both are used to provide the signature savory flavor in many commercial soups.
- Wheat flour: Used as a thickener, wheat flour contains fructans and is another common high-FODMAP ingredient.
- Cream and other dairy derivatives: Some recipes contain dairy ingredients like cream or whey, which can be problematic for those with lactose intolerance, a common co-existing issue with IBS.
- Natural flavoring: While seemingly innocuous, 'natural flavoring' can sometimes mask the presence of high-FODMAP ingredients like onion or garlic extracts.
These ingredients, even in small amounts, can accumulate and exceed an individual's FODMAP threshold, leading to digestive distress. This is particularly true for a concentrated, condensed product like Campbell's, where these flavor compounds are quite potent.
Low FODMAP Alternatives and DIY Soup Recipes
Instead of store-bought versions, creating your own low FODMAP cream of chicken soup at home gives you complete control over the ingredients. This allows you to achieve a similar creamy, comforting taste without the triggering FODMAPs. Many low FODMAP-specific product brands also offer safe alternatives.
Comparison: Homemade vs. Campbell's Soup
| Feature | Homemade Low FODMAP Soup | Campbell's Cream of Chicken Soup |
|---|---|---|
| FODMAP Content | Fully controlled; can be 100% low FODMAP | High FODMAP content from onion, garlic, wheat, etc. |
| Ingredients | Fresh, whole foods (chicken, allowed vegetables) | Processed ingredients, flavorings, thickeners |
| Flavor | Customizable with low FODMAP herbs (thyme, chives) and garlic-infused oil | Consistent, but derived from high FODMAP flavorings |
| Thickeners | Low FODMAP alternatives like cornstarch, rice flour, or gluten-free flour | Wheat flour |
| Dairy | Lactose-free milk, heavy cream, or dairy-free alternatives | Contains lactose from cream and whey |
| Nutritional Profile | Often lower in sodium and preservatives | High in sodium |
Your Low FODMAP Soup Blueprint
Here is a simple blueprint for making your own safe, creamy chicken soup:
- Fat Source: Begin by sautéing the allowed aromatics in a low FODMAP fat. Use garlic-infused olive oil to impart a garlicky flavor without the fructans. The green parts of leeks or scallions can provide a mild oniony taste.
- Low FODMAP Vegetables: Add diced carrots, celery (within Monash-specified limits of 10g), and zucchini. These add bulk, nutrients, and flavor without high FODMAPs.
- Thickening Agent: Instead of wheat flour, use a low FODMAP flour alternative. Create a roux with a gluten-free flour blend or use a cornstarch slurry. Mix the cornstarch with cold water before adding it to the hot soup to prevent lumps.
- Broth: Use a certified low FODMAP chicken stock, or make your own by boiling chicken with low FODMAP vegetables and herbs. Store-bought brands like Fody Foods are excellent, safe options.
- Creaminess: For a rich, creamy texture, incorporate lactose-free milk, lactose-free heavy cream, or canned coconut cream. The amount can be adjusted to your preference.
- Seasoning: Rely on a mix of safe herbs and spices, such as thyme, parsley, turmeric, and dried chives. Adjust salt and pepper to taste.
Navigating the Low FODMAP Diet with Processed Foods
While the low FODMAP diet focuses on whole, unprocessed foods, it can be challenging to avoid all processed items. When you must use them, here is how to navigate the options:
- Read the Label Meticulously: Don't just look for 'onion' or 'garlic.' Be aware of other aliases like 'garlic powder,' 'onion extract,' 'natural flavoring,' and 'autolyzed yeast extract,' which can sometimes contain high FODMAPs.
- Use Certified Products: Products certified by Monash University or apps like Fig and Spoonful take the guesswork out of label reading. They have done the testing for you, ensuring the product is safe for the diet.
- Opt for Convenience Products with Caution: Some brands are starting to produce specific low FODMAP versions of staples like soups and broth. These can be a lifesaver when you don't have time to cook from scratch, but always confirm their low FODMAP status.
Conclusion
In summary, a regular can of Campbell's cream of chicken soup is not low FODMAP due to several high FODMAP ingredients, including onion, garlic, and wheat flour. For individuals managing IBS or following a low FODMAP diet, this soup is best avoided. The good news is that recreating a delicious, comforting, and safe version at home is entirely possible using low FODMAP ingredients. For a more comprehensive resource on managing IBS through diet, consider consulting a certified FODMAP dietitian or referencing reliable sources like those from Monash University.
This proactive approach of cooking from scratch or carefully choosing certified low FODMAP convenience products ensures you can still enjoy a classic comfort food without triggering unwanted digestive symptoms.
Disclaimer: Always consult with a healthcare professional or registered dietitian before making significant dietary changes, especially when managing a medical condition like IBS.
Recommended Low FODMAP Alternatives
- Fody Foods Chicken Soup Base: A certified low FODMAP option for your broth.
- Homemade Stock: Create a rich broth from scratch using allowed ingredients like carrots, celery (in small amounts), and the green parts of scallions.
- Garlic-Infused Olive Oil: The perfect way to add garlic flavor safely.
- Lactose-Free Cream: Use lactose-free cream or milk to achieve a creamy consistency without the lactose.
- Cornstarch or Gluten-Free Flour: Thicken your soup using cornstarch or a trusted gluten-free flour blend.
How to make a quick low FODMAP cream of chicken soup
- Prep Aromatics: Sauté chopped leek greens and the green parts of scallions in garlic-infused olive oil.
- Add Vegetables: Stir in chopped carrots and a small amount of celery. Cook until softened.
- Whisk in Thickeners: Create a cornstarch slurry with a little water and whisk it into the vegetables.
- Combine Liquids: Pour in low FODMAP chicken broth and lactose-free milk or cream. Bring to a simmer.
- Add Protein: Add pre-cooked, shredded chicken. Season with salt, pepper, thyme, and parsley.
- Simmer and Serve: Continue to simmer until the soup thickens and all ingredients are heated through. Enjoy with a sprinkle of fresh chives.
Potential Cross-Contamination in Commercial Soups
Beyond just the ingredients list, commercial soup products like Campbell's can pose another risk: cross-contamination. While a label might not list a high FODMAP ingredient, it could be present from shared manufacturing equipment. This is a lesser concern for most, but for those with extreme sensitivities, it's an important factor to consider when choosing pre-packaged foods. Sticking to certified low FODMAP brands or making food from scratch is the safest route.
Understanding the Low FODMAP Diet
The Low FODMAP diet is a therapeutic elimination diet for managing IBS symptoms. It's a three-phase process: the initial Elimination phase restricts high FODMAP foods, followed by the Reintroduction phase to test individual tolerances, and finally the Personalization phase to create a long-term diet. A product like Campbell's soup would be inappropriate for the initial elimination phase and may also be problematic during the reintroduction or personalized phases for many individuals.
Conclusion
The verdict is clear: Campbell's cream of chicken soup is not low FODMAP due to its use of high FODMAP ingredients like onion, garlic, and wheat. While it's a common pantry staple, it is unsuitable for those with IBS or FODMAP sensitivities. However, delicious and safe homemade alternatives can be created with a few simple ingredient swaps, ensuring you don't have to miss out on this comforting classic. By learning to identify problematic ingredients and utilizing safe alternatives, you can successfully navigate the low FODMAP diet and manage your symptoms effectively.
Here is a low FODMAP chicken noodle soup recipe to get you started.
