What Soups Are Low in FODMAP? Crafting Gut-Friendly, Flavorful Meals

October 19, 2025 •

4 min read

Recent studies suggest that a low FODMAP diet can provide significant relief for up to 75% of individuals managing Irritable Bowel Syndrome (IBS). Understanding what soups are low in FODMAP is a key step toward creating comforting, delicious meals that won't trigger digestive upset.

Quick Summary

A guide to creating low FODMAP soups by focusing on safe ingredients. Learn which bases, vegetables, proteins, and flavorings are suitable while avoiding high FODMAP items like onion and garlic.

Key Points

Base with Care: Avoid standard store-bought broths containing onion and garlic, opting instead for homemade stocks, certified low FODMAP options, or using garlic-infused oil for flavor.
Choose Safe Vegetables: Fill your soup with low FODMAP vegetables like carrots, potatoes, spinach, and zucchini, while limiting or avoiding high FODMAP items like cauliflower and mushrooms.
Flavor with Smart Substitutions: Use the green parts of spring onions or leeks, asafoetida powder, and a wide variety of fresh or dried herbs to create complex flavors without triggering symptoms.
Thickeners and Dairy Alternatives: For creamy soups, use lactose-free milk or cream, canned coconut milk (in specific amounts), or pureed safe vegetables like potatoes or pumpkin.
Use Canned Legumes in Moderation: Canned chickpeas and lentils are low FODMAP in small, rinsed portions, as the FODMAP content is reduced during processing.
Cook with Confidence: Many traditional soups, such as chicken noodle and creamy potato, can be easily adapted to be low FODMAP by swapping out just a few key ingredients.

A healthy, satisfying bowl of soup is a comfort food for many, but for those with sensitive digestive systems, a regular recipe can lead to discomfort. The key to creating soothing soups lies in understanding and controlling the ingredients you use. By focusing on low FODMAP options, it's possible to enjoy rich, complex flavors without the bloat, gas, and pain associated with IBS.

The Fundamentals of Low FODMAP Soups

FODMAPs are fermentable carbohydrates that can cause digestive issues in sensitive individuals. The low FODMAP diet is a three-phase process that helps identify specific trigger foods. For soups, this means building your recipe from the ground up, starting with a safe broth and adding tested ingredients.

Building a Safe Base: Broths and Liquids

The foundation of any great soup is its broth, but most store-bought options are packed with high FODMAP ingredients like onion and garlic. Your best bet is to either make your own or choose certified low FODMAP products.

Certified Commercial Broths: Brands like Gourmend Foods, FODY, and Massel offer certified low FODMAP broth and stock bases that are free of onion and garlic.
Garlic-Infused Oil: Fructans from garlic are water-soluble, not oil-soluble. This makes garlic-infused olive oil a perfect way to get that rich garlic flavor without the digestive distress.
Homemade Broth: Create your own by simmering safe vegetables like carrots, the green parts of leeks or spring onions, and parsnips with chicken bones or beef bones.

Low FODMAP Vegetables and Proteins for a Hearty Soup

With high FODMAP vegetables like cauliflower, mushrooms, and onion off the table, you can still create a nutritionally dense and flavorful soup with a wide variety of safe alternatives.

Safe Low FODMAP Vegetables

Carrots
Potatoes and sweet potatoes (in moderation)
Spinach
Kale
Zucchini
Green beans
Bell peppers
Tomatoes
Bok choy
Limited amounts of celery (check Monash app for serving size)

Suitable Protein Sources

Cooked chicken, beef, or pork
Firm tofu
Eggs
Canned lentils or chickpeas (rinsed and drained, in specified low FODMAP portions)

Flavor Without the Bloat

To add depth and complexity to your soup, rely on an array of low FODMAP herbs and spices instead of onion and garlic powders. Asafoetida (hing) powder, in small amounts, can mimic the savory taste of onion. Fresh herbs like basil, thyme, and rosemary are unrestricted.

Delicious Low FODMAP Soup Recipes

Here are some examples of flavorful, comforting soups that are naturally low in FODMAPs or can be easily adapted.

Low FODMAP Chicken Noodle Soup

This classic soup is simple to prepare using low FODMAP ingredients. Start by sautéing carrots and a small amount of celery in garlic-infused oil. Add low FODMAP chicken broth, gluten-free pasta (rice or quinoa based), shredded cooked chicken, and herbs like thyme and parsley. A squeeze of fresh lemon juice at the end brightens the flavor.

Creamy Potato and Leek Soup

Create a creamy, smooth soup by using the green parts of leeks, diced potato, and low FODMAP stock. Once the vegetables are tender, blend the soup until smooth and stir in some lactose-free milk or cream for a rich texture. Top with chopped chives for a fresh, onion-like bite.

Garden Vegetable Soup

For a light and refreshing soup, combine low FODMAP vegetable broth with chopped carrots, zucchini, green beans, and canned tomatoes. Add a sprinkle of fresh basil and oregano at the end for a pop of flavor. This is a versatile option where you can add any combination of your favorite safe vegetables.

High FODMAP vs. Low FODMAP Soup Ingredients

This table highlights common soup ingredients and their low FODMAP substitutions to help you create your recipes with confidence.


High FODMAP Ingredient	Low FODMAP Alternative	Notes
Onion	Green part of spring onion, leek greens, chives, asafoetida powder	The fructans in onion and the white parts of leeks are a major trigger.
Garlic	Garlic-infused oil	The oil captures the flavor, but the FODMAPs do not leach into it.
Onion/Garlic Powder	Low FODMAP-certified stock base, asafoetida powder	Check the label carefully, as most spice mixes contain these high FODMAP ingredients.
Cauliflower	Potato, parsnip, or zucchini	Substitute with a starchy vegetable to maintain a creamy texture.
Milk/Cream	Lactose-free milk, almond milk, or coconut milk (canned, specific amounts)	Avoid traditional dairy to prevent lactose-related symptoms.
Wheat Pasta	Gluten-free pasta (rice, corn)	Choose certified gluten-free products to avoid wheat-based FODMAPs.
Chickpeas/Lentils (dried)	Canned chickpeas/lentils (rinsed and drained, in specified portions)	The canning process significantly reduces FODMAP content.

Conclusion: Your Journey to Delicious, Low FODMAP Soups

Creating delicious, low FODMAP soups is entirely achievable with the right knowledge and ingredients. By focusing on safe broths, smart vegetable choices, and clever flavor alternatives, you can enjoy comforting, nutritious bowls of soup that don't upset your digestive system. It's about a simple switch from high FODMAP to low FODMAP building blocks, allowing you to control your symptoms while still savoring a wide range of flavors. Experiment with different safe herbs, spices, and proteins to find your perfect, gut-friendly recipe. To continue learning about this dietary approach, consult the official Monash University Low FODMAP Diet App.

Authoritative Outbound Link

For detailed ingredient testing and up-to-date serving sizes, consult the Monash University Low FODMAP Diet App, a vital resource for navigating the diet.

Frequently Asked Questions

Yes, but you must check the ingredients list carefully. Many commercial broths contain high FODMAP ingredients like onion and garlic. Look for brands that are certified low FODMAP, or choose those explicitly listing safe flavorings like chives or green leek tops.

Instead of using high FODMAP onion and garlic, you can use garlic-infused olive oil, as the FODMAPs are not oil-soluble. Other alternatives include the green part of spring onions or leeks, or a small amount of asafoetida powder for an onion-like flavor.

Yes, creamy soups can be made low FODMAP by using lactose-free milk, almond milk, or canned coconut milk in controlled portions. Using pureed potato, pumpkin, or carrot can also create a creamy texture without added dairy.

Thicken soups with low FODMAP ingredients such as pureed potato, pumpkin, or zucchini. You can also use a gluten-free flour blend or cornstarch slurry to create the desired consistency.

Yes, but only in specific, low FODMAP portions. Canned lentils or chickpeas, when rinsed thoroughly, are low FODMAP in limited amounts. You should consult the Monash app for current serving size recommendations to ensure they remain gut-friendly.

Most fresh and dried herbs, including basil, parsley, cilantro, thyme, and rosemary, are safe and unrestricted. Many spices such as ginger, turmeric, paprika, and cumin are also low FODMAP and add excellent flavor.

Celery is only low FODMAP in very small portions (around 10g or a quarter of a medium stalk per serving). If you are sensitive, it's best to omit it or use only a precise, small amount.