10 Delicious Low FODMAP Soup Recipes for Gut Health

Low FODMAP soup is a comforting option for those looking to soothe their digestive system without sacrificing flavor. Packed with wholesome ingredients and free from high-FODMAP triggers, it’s an easy way to enjoy a warm bowl of goodness. Whether you’re following a special diet or just want to explore new tastes, this recipe has you covered.

Zucchini and Basil Soup

PIN IT

 

This Zucchini and Basil Soup is a delightful blend of fresh flavors, making it a fantastic choice for anyone looking to enjoy a comforting bowl of goodness. The creamy texture pairs perfectly with the aromatic basil, creating a light yet satisfying dish that’s easy to prepare.

Whether you’re looking for a quick lunch or a cozy dinner option, this soup is simple to whip up and is a great way to use seasonal produce. Plus, it fits perfectly into a low FODMAP diet, ensuring you can enjoy every spoonful without worry.

Ingredients

• 4 medium zucchinis, chopped
• 1 large onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup fresh basil leaves
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 cup coconut milk (optional for creaminess)

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onions and garlic, sautéing until the onions are translucent.
2. Add the chopped zucchinis and sauté for another 5 minutes, stirring occasionally.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for about 15 minutes, or until the zucchinis are tender.
4. Stir in the fresh basil leaves and remove from heat. Using an immersion blender, blend the soup until smooth, or transfer to a blender in batches.
5. If desired, add coconut milk to the blended soup for extra creaminess. Season with salt and pepper to taste before serving.

Creamy Pumpkin and Carrot Soup

PIN IT

 

This creamy pumpkin and carrot soup is a delightful combination of flavors that warms the soul. With its rich, velvety texture and a hint of sweetness from the carrots, it’s a comforting dish that’s simple to prepare.

The vibrant colors and soothing taste make it a perfect choice for a cozy night in or a light lunch. Plus, being low FODMAP, it’s gentle on the digestive system, allowing more people to enjoy this delicious soup without worries.

Ingredients

• 2 cups pumpkin puree
• 1 cup carrots, chopped
• 1 medium onion, chopped
• 2 cups vegetable broth
• 1 cup coconut milk
• 2 tablespoons olive oil
• 1 teaspoon ground ginger
• 1 teaspoon ground nutmeg
• Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
2. Add the chopped carrots and cook for another 5 minutes, stirring occasionally.
3. Stir in the pumpkin puree, vegetable broth, ginger, and nutmeg. Bring the mixture to a boil, then reduce heat and let it simmer for 15-20 minutes until the carrots are tender.
4. Using an immersion blender, puree the soup until smooth. If you don’t have one, carefully transfer the soup in batches to a blender.
5. Stir in the coconut milk, and season with salt and pepper. Heat through and serve warm.

Mushroom and Quinoa Soup

PIN IT

 

This Mushroom and Quinoa Soup is a flavorful and hearty option that fits perfectly within a low FODMAP diet. With earthy mushrooms and nutty quinoa, it creates a comforting bowl that’s both satisfying and healthy. The combination of vegetables brings a fresh taste, making each spoonful delightful.

Not only is this soup simple to make, but it’s also versatile! You can easily adjust the ingredients based on what you have on hand. It’s great as a quick weeknight dinner or a meal prep option for the week ahead.

Ingredients

• 1 cup quinoa, rinsed
• 4 cups vegetable broth (low FODMAP)
• 2 cups mushrooms, sliced
• 1 cup carrots, diced
• 1 cup celery, diced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the sliced mushrooms, diced carrots, and diced celery. Sauté for about 5-7 minutes until the vegetables soften.
2. Stir in the rinsed quinoa and dried thyme, cooking for another minute to toast the quinoa slightly.
3. Add the vegetable broth. Bring to a boil, then reduce heat and let it simmer for about 15-20 minutes, or until the quinoa is cooked and has absorbed most of the broth.
4. Season with salt and pepper to taste. Serve warm, garnished with fresh parsley.

Chicken and Rice Soup with Spinach

PIN IT

 

Chicken and Rice Soup with Spinach is a comforting dish that combines tender chicken, fluffy rice, and nutritious spinach in a savory broth. This soup is not only delicious but also simple to make, making it a perfect weeknight dinner option. The flavors meld beautifully, creating a warm and satisfying meal that everyone will enjoy.

Thanks to its low FODMAP ingredients, this soup is gentle on the digestive system, making it suitable for those with sensitivities. You’ll love how easy it is to whip up, whether you’re looking for a cozy meal or a nutritious option for lunch. Let’s dive into the recipe!

Ingredients

• 2 cups cooked chicken, shredded
• 1 cup uncooked rice (preferably basmati)
• 6 cups low-sodium chicken broth
• 2 cups fresh spinach, chopped
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 teaspoon dried thyme
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add diced carrot and celery, cooking until softened, about 5 minutes.
2. Stir in the cooked chicken, thyme, and rice. Pour in the chicken broth and bring to a boil.
3. Reduce heat and let the soup simmer for about 15 minutes, or until the rice is tender.
4. Add chopped spinach and season with salt and pepper. Cook for an additional 2-3 minutes until the spinach is wilted.
5. Serve hot and enjoy your comforting bowl of Chicken and Rice Soup!

Lentil and Carrot Soup

PIN IT

 

Lentil and carrot soup is a delightful and comforting dish that warms you from the inside out. This soup features a smooth blend of earthy lentils and sweet carrots, creating a satisfying and nourishing meal. It’s simple to make, requiring minimal ingredients and steps, making it perfect for a weeknight dinner or a cozy lunch.

The flavors come together beautifully, with the carrots adding a hint of sweetness and the lentils providing a hearty texture. Plus, it’s a low FODMAP option, making it suitable for those with dietary sensitivities. Enjoy a bowlful with a sprinkle of fresh herbs or a drizzle of olive oil for extra flavor!

Ingredients

• 1 cup red lentils, rinsed
• 2 medium carrots, chopped
• 1 medium onion, finely chopped (or use the green parts of spring onions for low FODMAP)
• 2 cloves garlic, minced (optional for low FODMAP)
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until translucent, about 5 minutes.
2. Add the chopped carrots and cook for another 3-4 minutes. If using, stir in the garlic and cook for 1 more minute.
3. Stir in the rinsed lentils, vegetable broth, cumin, and paprika. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes, or until the lentils and carrots are tender.
4. Using an immersion blender, blend the soup until smooth to your desired consistency. If you prefer a chunkier texture, blend only part of the soup.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Butternut Squash and Ginger Soup

PIN IT

 

This Butternut Squash and Ginger Soup is a delightful blend of creamy squash and zesty ginger, creating a warm and comforting dish. It’s naturally low FODMAP, making it a great choice for those with digestive sensitivities, while still delivering on flavor and richness. Plus, it’s quite simple to whip up, perfect for a cozy night in or a quick lunch.

With its vibrant orange hue and inviting aroma, this soup is sure to warm you from the inside out. The natural sweetness of the butternut squash pairs perfectly with the spicy kick from ginger, resulting in a balanced flavor profile that will have everyone coming back for seconds!

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 tablespoon fresh ginger, grated
• 1 tablespoon olive oil
• 4 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 cup coconut milk (optional, for creaminess)

Instructions

1. Prepare the Squash: In a large pot, heat the olive oil over medium heat. Add the cubed butternut squash and sauté for about 5-7 minutes until slightly tender.
2. Add Ginger and Spices: Stir in the grated ginger, salt, pepper, cinnamon, and nutmeg. Cook for an additional 2 minutes to release the flavors.
3. Simmer the Soup: Pour in the vegetable broth, bringing the mixture to a boil. Reduce heat and let it simmer for about 20 minutes, or until the squash is fork-tender.
4. Blend the Soup: Use an immersion blender to purée the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
5. Add Creaminess: If desired, stir in the coconut milk for extra richness, then heat through before serving.

Tomato and Bell Pepper Soup

PIN IT

 

This Tomato and Bell Pepper Soup is a delightful blend of fresh flavors that’s both tasty and easy to prepare. With the natural sweetness of bell peppers and the tanginess of tomatoes, this dish offers a comforting experience that’s perfect for any time of year.

Packed with nutrients and low in FODMAPs, it’s a great option for those seeking a light yet satisfying meal. Plus, it comes together quickly, making it ideal for busy weeknights.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced (optional for low FODMAP, use the green tops of scallions instead)
• 2 cloves garlic, minced (substitute with garlic-infused oil for low FODMAP)
• 2 large red bell peppers, chopped
• 4 cups chopped fresh tomatoes or 2 cans (14 oz each) diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon dried basil
• Salt and pepper, to taste
• 1/2 cup lactose-free cream (optional, for garnish)
• Fresh basil leaves, for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion (or scallion tops) and cook until soft, about 5 minutes.
2. Add the garlic (if using) and cook for another minute until fragrant. Stir in the chopped bell peppers and cook until they start to soften, about 5-7 minutes.
3. Add the tomatoes, vegetable broth, and dried basil. Bring to a boil, then reduce heat and let it simmer for about 20 minutes.
4. Using an immersion blender, puree the soup until smooth. If you don’t have one, carefully transfer to a blender in batches.
5. Season with salt and pepper to taste. Serve hot, drizzled with lactose-free cream and garnished with fresh basil leaves.

Sweet Potato and Leek Soup

PIN IT

 

This Sweet Potato and Leek Soup is a cozy and comforting dish that’s perfect for chilly evenings. With a creamy texture and a subtly sweet flavor from the sweet potatoes combined with the mild oniony taste of leeks, it’s a delightful option that’s both nutritious and satisfying. Plus, it’s easy to whip up, making it an ideal choice for a quick weeknight dinner.

The soup is not only low FODMAP friendly but also packed with vitamins and minerals from the sweet potatoes, ensuring you get a wholesome meal in every bowl. Serve it with a drizzle of olive oil or a sprinkle of fresh herbs for an added touch!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 2 leeks, cleaned and sliced
• 1 tablespoon olive oil
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1/2 cup coconut milk or lactose-free cream (optional)

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the sliced leeks and sauté until they become soft, about 5 minutes.
2. Add the diced sweet potatoes and dried thyme to the pot, stirring to combine. Cook for another 2-3 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer until the sweet potatoes are tender, about 15-20 minutes.
4. Once cooked, use an immersion blender to puree the soup until smooth. If you prefer, you can also transfer the soup in batches to a blender.
5. Stir in the coconut milk or lactose-free cream if you’re using it, and season with salt and pepper to taste. Heat through and serve warm.

Spinach and Chicken Bone Broth

PIN IT

 

This Spinach and Chicken Bone Broth is a comforting and nourishing soup that’s easy to whip up. It’s light yet flavorful, with the earthy taste of spinach balanced perfectly by the richness of chicken broth. It’s a wonderful dish when you need something warm and soothing, especially on a chilly day.

Made with simple ingredients, this recipe is not only low FODMAP but also packed with nutrients. You can enjoy it on its own or as a base for other dishes. It’s perfect for meal prep, as it stores well in the fridge or freezer. Let’s get cooking!

Ingredients

• 4 cups homemade or store-bought low FODMAP chicken bone broth
• 2 cups fresh spinach, roughly chopped
• 1 cup cooked chicken, shredded
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 tablespoon lemon juice

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the chicken bone broth and bring it to a gentle simmer.
2. Add the dried thyme, salt, and pepper, stirring well to incorporate the flavors.
3. Once the broth is simmering, add the shredded chicken and let it heat through for about 5 minutes.
4. Stir in the chopped spinach and let it wilt for another 2-3 minutes.
5. Finish with a squeeze of lemon juice before serving. Enjoy warm!

Cabbage and White Bean Soup

PIN IT

 

This cabbage and white bean soup is a cozy dish packed with flavor and nutrients. It’s hearty yet light, making it a wonderful choice for any day of the week. The combination of tender cabbage, creamy white beans, and savory broth creates a comforting meal that warms you from the inside out.

Plus, it’s surprisingly simple to make! With just a handful of ingredients and minimal prep time, you can enjoy a delicious bowl of low FODMAP soup that’s perfect for lunch or dinner.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped (optional for low FODMAP)
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 2 cups green cabbage, chopped
• 1 can (15 oz) white beans, rinsed and drained
• 1 cup carrots, diced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat the olive oil in a large pot over medium heat. If using, add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and cook for an additional minute until fragrant.
3. Pour in the vegetable broth, then stir in the cabbage, white beans, carrots, and thyme. Bring to a boil.
4. Reduce the heat and let the soup simmer for about 20 minutes, or until the vegetables are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.