Low FODMAP Soups (That Actually Taste Good)
There’s something about the first cool morning in September that makes me crave soup. It’s the coziest food. A big pot simmering on the stove, something warm in a bowl, maybe some crusty bread on the side. But if you have IBS, soup season comes with a catch. So many classic soups are built on garlic and onion, loaded with beans, or finished with a splash of cream or milk, and those are some of the most common triggers out there.
I didn’t want to give up soup season just because my gut is picky. So I’ve been building a collection of soups that are genuinely low FODMAP, actually IBS-friendly, and downright delicious, the kind you’ll crave through the cold months instead of just tolerating. This post will keep growing as I add new recipes, so bookmark it and check back.
The one swap that matters most
Before we get to the recipes, I want to call out the biggest thing that can make or break a soup for your gut: the broth. Most store-bought vegetable, chicken, and beef broths contain garlic and onion, even the ones that look ok on the front of the label. Always flip the carton around and check the ingredients; look for a certified low FODMAP broth, or make your own. It sounds like a small detail, but it’s often the difference between a soup that loves you back and one that doesn’t.
Low FODMAP Vegetable Soup
This one is about as worry-free as soup gets. Every vegetable in this recipe is fully low FODMAP, so there’s no portion-watching or ingredient-swapping required here, just a big pot of vegetables simmered until cozy. It’s the recipe I make when I want something easy and don’t want to think too hard.
Low FODMAP Butternut Squash Soup
Butternut squash is low FODMAP and gives you that classic creamy, velvety texture without any cream at all, but portion size does matter, so it’s worth paying attention to how much you use per serving. Blended up with a low FODMAP broth, it’s silky, a little sweet, and tastes like fall in a bowl.
Low FODMAP Red Lentil Turkey Sausage Soup
Red lentils are one of the low FODMAP legumes, which is great news, but like butternut squash, portion size is what keeps this one safe. Stick to the amount in the recipe, and you’re good. This one uses ground turkey sausage (ground turkey works too, if that’s what you have on hand), and it’s hearty enough to be a full meal and great for leftovers.
Creamy Dairy-Free Potato Soup
Classic potato soup usually leans hard on cream and milk, both common IBS triggers. This version swaps in unsweetened almond milk (or coconut milk, if you tolerate it well), and you honestly can’t tell the difference. Still rich, still creamy, still exactly what you want on a cold night.
More soups coming soon
I’ve got a few more low FODMAP soups in the works for later this fall and winter, so this list will only get longer. Pin this post or bookmark it so you don’t miss what gets added!
If you want an easy way to shop for soups like these (and everything else in your low FODMAP kitchen), grab my free Low FODMAP Shopping List so you always know exactly what to buy.
