Low FODMAP Soup Recipes: 10 Comforting Soups for IBS That Actually Taste Great
Low FODMAP Soup Recipes: 10 Comforting Soups for IBS That Actually Taste Great
By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante
Key Takeaways
- Soup is one of the most IBS-friendly meal formats — liquid meals are easier to digest and reduce the workload on the gut
- Every canned and restaurant soup contains garlic and onion — homemade is the only safe option
- The secret to flavorful garlic-free soup: garlic-infused olive oil, ginger, lemongrass, herbs, and long cooking times
- Soups freeze beautifully — make a big batch on Sunday and defrost all week
The Recipes
1. Classic Chicken Soup
Ingredients: 1 lb chicken thighs, 8 cups water, 2 carrots (diced), 2 celery stalks (diced), 200g rice noodles, 2 tbsp garlic-infused olive oil, fresh parsley, salt, pepper.
Instructions: Simmer chicken in water with carrots, celery, oil, salt for 30 minutes. Remove chicken, shred, return. Add rice noodles, cook 5 minutes. Fresh parsley to finish.
2. Tomato Basil Soup
Ingredients: 2 cans (28 oz) crushed tomatoes, 2 tbsp garlic-infused olive oil, 1 cup fresh basil, 1/2 cup lactose-free cream, salt, pepper, pinch of sugar.
Instructions: Simmer tomatoes with oil and salt for 20 minutes. Blend smooth. Stir in cream and torn basil. No onion needed — the long simmer and garlic oil provide depth.
3. Potato Soup
Ingredients: 4 large russet potatoes (peeled, cubed), green tops of 2 leeks (sliced), 4 cups chicken broth, 1 cup lactose-free milk, 2 tbsp butter, cheddar cheese, bacon bits, chives.
Instructions: Sauté leek greens in butter 3 minutes. Add potatoes and broth. Simmer 20 minutes until potatoes are soft. Mash half (leave some chunky). Stir in milk. Top with cheddar, bacon, and chives.
4. Thai Coconut Chicken Soup (Tom Kha Gai)
Ingredients: 1 lb chicken breast, 1 can coconut milk (limit 1/2 cup per serving), 4 cups chicken broth, 2 stalks lemongrass (bruised), 1 inch galangal or ginger, 2 tbsp fish sauce, juice of 2 limes, chili flakes, cilantro.
Instructions: Simmer broth with lemongrass and galangal 10 minutes. Add chicken, cook 10 minutes. Remove lemongrass and galangal. Add coconut milk, fish sauce, lime juice. Garnish with cilantro and chili.
5. Pumpkin Soup
Ingredients: 1 can (29 oz) pure pumpkin purée (not pie filling), 3 cups chicken broth, 1/2 cup lactose-free cream, 2 tbsp garlic-infused olive oil, 1/2 tsp nutmeg, 1/2 tsp cinnamon, salt.
Instructions: Whisk pumpkin into broth. Add oil and spices. Simmer 15 minutes. Stir in cream. Drizzle with olive oil to serve. 3/4 cup canned pumpkin per serving is low FODMAP.
6. Miso Soup
Ingredients: 4 cups water, 3 tbsp white miso paste, 1 block firm tofu (cubed, 2/3 cup per serving max), 2 green onion tops (sliced), 1 sheet nori (cut into strips), 1 tbsp soy sauce.
Instructions: Heat water (do not boil). Whisk in miso. Add tofu, green onion, nori, soy sauce. Serve immediately. The simplest, most soothing soup.
7. Beef and Vegetable Stew
Ingredients: 1.5 lbs beef chuck (cubed), 3 potatoes (cubed), 3 carrots (sliced), 2 cups beef broth, 2 tbsp tomato paste, 1 tsp thyme, 2 tbsp cornstarch, garlic-infused oil, salt.
Instructions: Brown beef in oil. Add broth, tomato paste, thyme, potatoes, carrots. Simmer covered 90 minutes. Thicken with cornstarch slurry.
8. Italian Wedding Soup
Ingredients: 1 lb ground turkey, 1 egg, 1/4 cup GF breadcrumbs, Italian herbs, 6 cups chicken broth, 2 cups baby spinach, 1/2 cup small pasta (GF orzo or acini di pepe), Parmesan.
Instructions: Mix turkey, egg, breadcrumbs, herbs. Form tiny meatballs. Brown in pot. Add broth, simmer. Add pasta, cook 8 minutes. Add spinach last minute. Top with Parmesan.
9. Egg Drop Soup
Ingredients: 4 cups chicken broth, 3 eggs (beaten), 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp cornstarch mixed with 1 tbsp water, green onion tops, salt.
Instructions: Bring broth to simmer. Add soy sauce and cornstarch slurry. Slowly drizzle in beaten eggs while stirring gently. Ribbons of egg form. Add sesame oil and green onion. Done in 5 minutes.
10. Minestrone (Low FODMAP)
Ingredients: 2 tbsp garlic-infused oil, 2 carrots (diced), 2 celery stalks, 1 zucchini (diced), 1 can diced tomatoes, 6 cups broth, 1 cup GF small pasta, 1 cup canned lentils (rinsed — 1/2 cup per serving is low FODMAP), fresh basil.
Instructions: Sauté vegetables in oil 5 minutes. Add tomatoes, broth. Simmer 15 minutes. Add pasta, cook 8 minutes. Add rinsed lentils. Top with basil and Parmesan.
🛒 Soup Season Essentials
- Digestive Enzymes — Even gentle soups benefit from enzyme support, especially cream-based or protein-heavy varieties
- Collagen Peptides — Stir into any soup for invisible gut-healing protein boost. Dissolves completely.
- Whey Protein — If soup alone does not meet your protein needs, pair with a shake
Medical Disclaimer: This article is for educational purposes only. Individual FODMAP tolerances vary. Dr. Adegbola is the founder of Casa de Sante.
