Why Progresso Tomato Soups Are Not Low FODMAP
When following a low FODMAP diet, the devil is in the details, specifically the ingredient list. An analysis of the various Progresso tomato soup varieties reveals that they consistently contain high-FODMAP ingredients, making them unsuitable for the elimination or reintroduction phases of the diet. The most common culprits are garlic powder and onion powder, which are concentrated sources of fructans, a type of fermentable carbohydrate that can trigger digestive symptoms in sensitive individuals.
Ingredient Breakdown of Common Progresso Tomato Soups
Let's take a closer look at a few examples to illustrate the issue:
- Progresso Vegetable Classics, Tomato Basil: This variety lists garlic powder as an ingredient, a known high-FODMAP item.
- Progresso Reduced Sodium Creamy Tomato with Basil: This version contains both garlic powder and cream. While the garlic powder is an immediate red flag, cream contains lactose, a disaccharide (D in FODMAP) that can be problematic for those with lactose intolerance.
- Progresso Traditional Creamy Tomato with Penne: This soup is a double threat. It contains both garlic powder and onion powder, along with penne pasta, which is made from wheat. Wheat contains fructans, another high-FODMAP component.
The Problem with Canned Tomatoes and Serving Sizes
Beyond the obvious additions of garlic and onion, the tomatoes themselves can be a source of trouble. While fresh common tomatoes are typically low in FODMAPs, canned tomatoes can contain higher levels of fructans, depending on the serving size. The Monash University app, a trusted resource for FODMAP information, indicates that larger quantities of canned tomatoes can contain moderate or high levels of fructose. This means even if you were to somehow remove the garlic and onion, the portion size of a full can of Progresso soup could still exceed the safe FODMAP threshold for many people.
What to Look for in a Low FODMAP Soup
Since store-bought soups are a minefield, what's a safe strategy? You have two main options: seek out certified products or make your own. Both Monash University and FODMAP Friendly offer certification programs for food products that have been lab-tested to ensure they are low in all FODMAP sugar groups at the specified serving size. These certified products will carry a logo on their packaging, taking the guesswork out of grocery shopping. If a product displays one of these logos, you can be confident it's safe for the low FODMAP diet.
Common High-FODMAP Ingredients to Watch For:
- Garlic powder or fresh garlic
- Onion powder or fresh onion
- Wheat flour or pasta
- High-Fructose Corn Syrup (or other similar sweeteners)
- Cream (unless lactose-free)
- Certain vegetable broths made with onion or garlic
Comparison: Progresso vs. Homemade Low FODMAP Tomato Soup
| Feature | Progresso Tomato Soup | Homemade Low FODMAP Tomato Soup |
|---|---|---|
| FODMAP Content | High FODMAP (garlic, onion, excess tomato fructans) | Low FODMAP (made with specific, tested ingredients) |
| Control over Ingredients | None. Dependent on manufacturer. | Complete control. You can customize to your tolerance. |
| Flavor Enhancers | Garlic powder, onion powder, unspecified 'natural flavors'. | Garlic-infused olive oil, leek greens, fresh basil, low FODMAP stock. |
| Serving Size | Pre-determined serving size may exceed FODMAP limits. | You can choose your own serving size based on personal tolerance. |
| Certified Status | Not certified low FODMAP. | Can be made with certified low FODMAP ingredients. |
| Convenience | High convenience. Heat and serve. | Requires preparation time, but results are safer. |
An Alternative: Simple Homemade Low FODMAP Tomato Soup
Creating your own delicious and gut-friendly soup is surprisingly easy. Here's a quick and simple recipe that avoids high-FODMAP triggers:
Ingredients:
- 2 Tbsp garlic-infused olive oil
- 1 (28 oz.) can whole tomatoes (look for varieties without added onion or garlic)
- 2 cups low FODMAP chicken or vegetable broth
- 1 Tbsp tomato paste
- Fresh basil, chopped (optional)
- Salt and pepper to taste
Instructions:
- Heat garlic-infused olive oil in a saucepan over medium heat.
- Add tomato paste and sauté for 1-2 minutes to deepen the flavor.
- Pour in the can of whole tomatoes and the low FODMAP broth. Use a wooden spoon to break up the tomatoes.
- Bring to a boil, then reduce heat and simmer for about 10 minutes.
- Use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches.
- Stir in fresh basil, if using, and season with salt and pepper to your liking. Serve warm.
Conclusion
While a warm bowl of Progresso tomato soup is a tempting comfort food, it is not a safe choice for individuals following a low FODMAP diet due to the inclusion of high-FODMAP ingredients like garlic and onion. The best approach is to either seek out products certified by reputable organizations like Monash University or FODMAP Friendly, or to take matters into your own hands by preparing a simple, homemade version. By being mindful of ingredients and focusing on safe alternatives, you can enjoy a delicious and comforting tomato soup without the risk of triggering uncomfortable digestive symptoms. Your gut will thank you for the extra effort.
