What are FODMAPs and Why They Matter
FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed by the small intestine. For people with sensitive digestive systems, particularly those with Irritable Bowel Syndrome (IBS), these undigested carbs can ferment in the gut, causing symptoms like bloating, gas, pain, and changes in bowel habits. The low FODMAP diet is a temporary elimination protocol to help identify an individual's specific trigger foods.
The most common high-FODMAP culprits found in processed foods include fructans (from wheat, garlic, and onions), lactose (from dairy), and polyols. This is particularly relevant when it comes to canned soups, as many manufacturers use these ingredients for flavor and texture.
Deconstructing Progresso Soup for FODMAPs
When examining the ingredient lists of most Progresso soups, it becomes clear why they are generally not considered low FODMAP. Common high-FODMAP ingredients appear across many of their product lines.
Common High-FODMAP Ingredients in Progresso Soups:
- Onion and Garlic: These are two of the most prevalent and highest-FODMAP ingredients used as flavor bases in virtually all conventional soups. Progresso is no exception, with recipes often containing onion powder and garlic powder.
- Wheat: For soups like Progresso's Traditional Chicken Noodle, wheat-based noodles are a primary ingredient and a major source of fructans. Even their gluten-free options may still contain other high-FODMAP ingredients.
- Legumes: Soups such as Progresso's Minestrone or Lentil contain beans and lentils, which are high in GOS and fructans.
- Dairy: Creamy soups like Creamy Tomato with Basil or Broccoli Cheese contain lactose, a disaccharide that can trigger symptoms in lactose-sensitive individuals.
- Other Flavorings: Many varieties include generic "natural flavor" or "spice" blends that often hide small amounts of onion or garlic derivatives.
For example, an analysis of Progresso's Traditional Chicken Noodle soup shows multiple high-FODMAP items, including onion powder, garlic powder, and wheat pasta. Similarly, the Reduced Sodium Creamy Tomato With Basil lists cream and garlic powder. These ingredients, even in seemingly small amounts, can accumulate and cause significant digestive distress for those with sensitivities (a concept known as 'FODMAP stacking').
How to Find Low FODMAP Alternatives
Finding a pre-packaged, low FODMAP soup requires vigilance and a bit of knowledge. Here’s a breakdown of what to look for and what to do instead of reaching for Progresso.
Finding Safe Canned Soups:
- Look for Certification: The most reliable method is to seek out soups with a Monash University or FODMAP Friendly certification. These products have been lab-tested and verified as low FODMAP. Brands like ZenGut or Fody offer certified soups that are free from common high-FODMAP triggers.
- Read the Ingredient List Carefully: For uncertified products, become a pro at reading labels. Scan for any mention of onion, garlic (including powder), high-fructose corn syrup, or ingredients containing wheat. Remember that even gluten-free does not automatically mean low FODMAP.
- Rely on Safe Ingredients: Choose soups made with naturally low-FODMAP vegetables like carrots, potatoes, green beans, and spinach. Ensure the broth is specifically low FODMAP, often made with flavorings like garlic-infused olive oil or scallion greens instead of onion/garlic.
Comparative Table: High vs. Low FODMAP Soup Ingredients
To illustrate the difference, here is a comparison of typical ingredients you might find in a Progresso-style soup versus a low-FODMAP friendly alternative.
| Feature | High FODMAP Soup (e.g., Progresso) | Low FODMAP Alternative |
|---|---|---|
| Flavor Base | Onion, garlic, bouillon with high-FODMAP fillers | Garlic-infused oil, scallion green tops, chives, ginger |
| Starch/Grains | Wheat pasta, barley | Gluten-free pasta, rice, potatoes, gluten-free starches |
| Vegetables | Onion, garlic, cauliflower, asparagus, green peas, mushrooms | Carrots, potatoes, green beans, spinach, zucchini, bell peppers |
| Thickener | Cream, modified food starch with unknown sources | Lactose-free milk, canned coconut milk (specific amount), cornstarch |
| Legumes | High-FODMAP portions of lentils, kidney beans, chickpeas | Small, rinsed portions of canned chickpeas or lentils, if tolerated |
Making Your Own Low FODMAP Soup
The most reliable and cost-effective way to ensure your soup is low FODMAP is to make it at home.
Simple Steps for DIY Low FODMAP Soup:
- Start with a Safe Base: Use a Monash-certified low-FODMAP broth or make your own with a low-FODMAP vegetable base using ingredients like carrots, celery, and the green parts of scallions.
- Infuse Your Flavors: Sauté your vegetables in garlic-infused oil to get the garlic flavor without the FODMAPs. Add fresh herbs like thyme, rosemary, parsley, and basil for a flavor boost.
- Add Safe Ingredients: Fill your soup with low-FODMAP ingredients like diced carrots, potatoes, zucchini, spinach, or shredded chicken.
- Finish with Care: Thicken with cornstarch if needed, and season with salt, pepper, and low-FODMAP herbs. Avoid high-FODMAP seasonings or bouillons.
Conclusion
While the convenience of Progresso soup is tempting, it is not a safe choice for those following a low FODMAP diet due to its ubiquitous use of high-FODMAP ingredients like onion, garlic, and wheat. For managing IBS and other digestive issues, a careful, proactive approach is necessary. By learning to read labels for hidden triggers or choosing from certified low FODMAP brands, you can enjoy a comforting bowl of soup without the worry of aggravating your gut. For ultimate control, preparing your own soup at home with known low-FODMAP ingredients is the most reliable option.
To help navigate your low-FODMAP journey and find certified products, check out the official Monash University Low FODMAP Diet App.
