click here to browse my free resources!

Low FODMAP Soup: best options for a happy gut!

If you’re trying to follow a low FODMAP eating plan, then you may have discovered the challenge of finding a soup that meets the guidelines. Low FODMAP soup needs to be free from (or very low in) common ingredients like onion, garlic and wheat. Goodbye, chicken noodle!

Broth-based soups often contain onion and garlic, and cream-based soups often have regular dairy milk, another high FODMAP food. You may be asking yourself, what’s left? I assure you that with a little planning and creativity, there are may delicious options.

Let’s begin with a review of what FODMAPs are, and reasons people may follow a low-FODMAP diet.

FODMAPs: what are they?

The acronym FODMAP stands for Fermentable, Oligo-, Di-, and Mono-saccharides And Polyols. FODMAPs are specific types of carbohydrates that ferment in the gut during digestion, leading to symptoms in susceptible people. Symptoms like gas, pain, bloating and diarrhea – which are not only distressing, but can be disruptive and embarrassing too!

Tolerance to high FODMAP foods is very individual and often based on the amounts consumed. Think of it this way- you start your day with an empty bucket. As you eat throughout the day, high FODMAP foods begin to accumulate in your bucket and once full, the bucket spills over, causing a big problem!

One person may tolerate a large amount of high FODMAP foods (they have a bigger bucket), while a person with a smaller bucket might only be able to tolerate minute amounts before they are impacted by bothersome symptoms.

Who is more likely to be bothered by FODMAPs?

FODMAP intolerance is due to improper digestion. Although the reasons for this are not fully understood, people with Irritable Bowel Syndrome, or IBS, are more prone to having it. The good news is research shows that 3 out of 4 people with IBS experience symptom improvement following a low FODMAP diet, while learning about personal tolerance levels.(1)

Keep reading to learn more about foods containing FODMAPs.

Where are FODMAPs found?

FODMAPs are found in many foods, with specific levels determined by research lab measurements. The main categories and examples in each are listed below:

  • Oligosaccharides: wheat, rye, onions, garlic, legumes
  • Disaccharides: cow’s milk, soft cheese, yogurt
  • Monosaccharides: honey, apples, pears, high fructose corn syrup
  • Polyols: some fruits and vegetables, artificial sweeteners

For a complete food list of low, medium and high FODMAP foods, check out this low FODMAP guide from Monash University, a leader in FODMAP research.

Are any foods free of FODMAPs?

Yes! Because FODMAPs are carbohydrates, they are not found in unprocessed protein or fats, such as meat, poultry, fish, eggs, butter and vegetable oils. Processed foods in these categories may have FODMAP ingredients added, however, so make sure to check the ingredient list on food labels.

Many spices and seasonings are also free of FODMAPs.

Now, let’s tackle the challenges of a popular lunchtime favorite: soup!

Choose the right ingredients

The challenge of mixed-ingredient foods such as soup is that one or two ingredients, even when used in small amounts, may affect sensitive people. This is illustrated below in a list of popular soup ingredients that are high in FODMAPs.

High FODMAP soup ingredients:

  • onion, either added as a vegetable or in a broth/stock base
  • garlic, a common flavoring in broths, stocks and bouillon
  • wheat-based noodles/pasta
  • beans and lentils
  • regular cow’s milk or cream
  • green peas, asparagus, cauliflower
  • many canned tomato products, depending on additives
  • most commercially prepared broth, stock, bouillon

Uggh! That’s a lot of ingredients to avoid, likely some of your favorites!

But, there is good news! Substitute any of the following ingredients to make low FODMAP soup.

Low FODMAP soup ingredients:

  • scallion (green tops only)
  • onion- or garlic- infused olive/vegetable oil
  • carrots, green beans, parsnips, rutabaga and turnips
  • wheat-free pasta (*gluten-free will work; see explanation below)
  • potatoes and sweet potatoes
  • rice
  • chicken, turkey, beef, fish
  • spinach, Swiss chard, kale
  • fresh tomato or canned whole tomatoes in juice
  • turmeric, ginger, bay leaves, thyme, oregano, curry, cinnamon
  • some cheeses like cheddar, Colby and mozzarella
  • lactose-free cow’s milk
  • coconut milk, canned
  • low-FODMAP certified beef and chicken broth

What about Gluten?

Gluten is a protein found naturally in wheat, barley and rye. Because it is a protein, it is not a source of FODMAPs. Gluten-free foods will be wheat-free as well, so gluten-free choices will eliminate the specific FODMAPs found in wheat.

Think you don’t tolerate gluten? It may actually be the FODMAPS found in the wheat!

Better soup choices on a low-FODMAP diet

Now you know why there are limited options of low-FODMAP soups at most grocery stores, deli counters and restaurants. However, if you are no longer in the most restrictive first phase of the low-FODMAP eating plan, and able to tolerate a small amount of onion and garlic, more possibilities quickly arise.

Better choices include wheat-free chicken noodle or rice soup (gluten-free works); dairy-free carrot-ginger or potato soup, wheat-free minestrone, or a soup that is certified to be low in FODMAPs. Dried or canned soups may be ordered online through low-FODMAP food companies such as Fody Foods.

Another recommendation is to limit the portion size consumed, especially if ingredients are unknown. Remember those FODMAP buckets discussed earlier? Since tolerance is often dose-dependent, eat a cup of soup rather than a bowl to keep your bucket from spilling over and causing problems!

Best Soup Choice: Homemade!

With a little time invested, and the right ingredients, homemade soup is your best bet for sticking with low FODMAP diet guidelines. Use any allowed ingredients and don’t be afraid to experiment! Soup recipes are very adaptable to personal preference.

Below is a recipe that works with all phases of low FODMAP eating including the most restrictive elimination phase. It’s delicious for any soup lover and chock full of gut-supporting nutrients from root vegetables and spices.

Why roast the vegetables? Because nothing brings out the savory depth of their flavors better! Their natural sweetness develops as as they become a bit caramelized in the oven. And these well-cooked, tender vegetables may be easier to digest.

This soup is even better made ahead of time and keeps well in the refrigerator for several days.


For more information on FODMAPs, IBS and other gut health issues, or to schedule a complimentary discovery call with a me, a Registered Dietitian Nutritionist, check out my website.


Low FODMAP Roasted Vegetable Soup

This deliciously thick and creamy soup will warm you up with gut-nourishing root vegetables and spices. Low FODMAP ingredients make this a winner for special eating plans too.
Course Appetizer, Main Course, Soup
Cuisine American
Keyword soup, vegetables, root vegetables, low-FODMAP, dairy-free, gluten-free, vegetarian
Prep Time 30 minutes
Cook Time 45 minutes
Cooling time 5 minutes
Total Time 1 hour 20 minutes
Servings 4
Calories 277kcal
Author Heidi Gunderson, RDN, CDCES


  • 2 sheet pans or jelly roll pans
  • 1 cutting board
  • 1 food processor such as a Ninja blender or immersion blender
  • 1 large bowl
  • 1 sharp knife
  • 1 vegetable peeler


  • 4 medium carrots see notes on vegetables below
  • 3 medium parsnips
  • 2 medium sweet potatoes
  • 1 medium turnip
  • 1.5 inch fresh ginger root about 1 Tbsp sliced
  • 1.5 inch fresh turmeric root about 1 Tbsp sliced
  • 3 tbsp olive oil may sub garlic- or onion-infused olive oil, see notes
  • ¼ tsp salt
  • tsp black pepper
  • ½ tsp cinnamon
  • tsp cayenne pepper
  • 1 tbsp pure maple syrup
  • 1 15 oz canned light coconut milk
  • 3 cups water


  • Preheat oven to 425 ℉.
  • Wash and dry the carrots, parsnips, turnip, and sweet potatoes, then peel most of the skins off with a vegetable peeler.
  • Using a sharp knife and cutting board, medium-dice vegetables into similar-sized pieces. Add vegetables to a large bowl. *see notes on vegetables below.
  • Cut a 1-inch piece of ginger root and turmeric root. Peel outside skin off, then small-dice and add to the vegetable bowl. (Wrap any remaining ginger and turmeric roots with plastic wrap and store in a sealed ziplock bag in the refrigerator for another time).
  • Toss vegetables, turmeric and ginger with garlic- or olive-infused (or regular olive oil). Then add with salt and pepper, mix well.
  • Line a cookie sheet or jelly roll pan with aluminum foil. Spray foil lightly with nonstick spray. Distribute the cut-up vegetables evenly on the pans.
  • Roast vegetables for 45-50 minutes, tossing about half-way through. Check for doneness with a fork. Vegetables will be very soft and tender when done.
  • Remove from oven and let cool slightly on pan, about 5 minutes.
  • Add the roasted vegetables to a food processor or blender in 2 or more batches. Add cinnamon, cayenne, and maple syrup to first batch.
  • To each batch of vegetables, add 1/2 the canned lite coconut milk and 1/2 cup water. Process for 15-30 seconds or until mostly smooth. (tiny pieces are okay)
  • Add additional water, 1/2 cup at a time, to achieve desired soup consistency. This soup is meant to be thick, yet somewhat pourable into a soup tureen or large container as you finish processing the remaining batch.
  • Repeat with remaining roasted vegetables, remaining 1/2 can of coconut milk and another 1/2 cup water. Continue to add water if needed, 1/2 cup at a time.
  • Add batches together in soup tureen, large 2-3 qt pan or large bowl and mix together. If serving immediately, may need to rewarm a few minutes until heated through.
  • Serve warm or store in refrigerator for 3-5 days, reheating gently on the stove over low-medium heat. Add a small amount of water when reheating if soup has thickened too much.


Use any combination of root vegetables! You should end up with about 8 cups cut-up vegetables before roasting.
If not using fresh ginger root and turmeric root, substitute these in their dried spice form and add to the roasted vegetables with the other dried spices when blending. Substitute 1/4 tsp of each.
Infused oils are considered low in FODMAPs. Garlic-infused oil may be easier to find. If you’d like to make these at home, here are easy recipes for onion and garlic infused oils from Fodmap Everyday.
Lactose-free milk may be used in place of the light coconut milk.
Adjust the seasonings based on your preference. For a little spicier version, increase the cayenne pepper.


Serving: 1.5cups | Calories: 277kcal | Carbohydrates: 51g | Protein: 5g | Fat: 7g | Saturated Fat: 5g | Sodium: 298mg | Fiber: 9g

More to Explore

Fall Festival Casserole

Whether you call it a casserole or a hotdish, this is such a versatile entrée! I love a good casserole when the weather turns colder

Read More »

Turkey Pumpkin Chili

I created this turkey pumpkin chili recipe to solve a couple of challenges at my house- which you may have too. First, what can I

Read More »

Ready to start your transformation?

Set up your free discovery call today!