Cabbage soup: your low fodmap superfood or gut nightmare?

Yes, cabbage soup is generally considered low FODMAP. This means it contains minimal amounts of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). FODMAPs are short-chain carbohydrates that can trigger digestive issues in people with irritable bowel syndrome (IBS).

Why is Cabbage Soup Low FODMAP?

Cabbage, the main ingredient in cabbage soup, is a low FODMAP vegetable. It contains only small amounts of sorbitol, a type of FODMAP that can cause gas and bloating. The other ingredients in cabbage soup, such as carrots, celery, onions, and garlic, are also low in FODMAPs.

Benefits of Cabbage Soup for IBS

For people with IBS, cabbage soup can provide several benefits:

• Reduces digestive symptoms: Cabbage soup’s low FODMAP content helps alleviate common IBS symptoms such as gas, bloating, and abdominal pain.
• Supports gut health: Cabbage is a good source of fiber, which promotes regular bowel movements and supports a healthy gut microbiome.
• Low in calories: Cabbage soup is a low-calorie dish, making it a suitable choice for weight management or maintaining a healthy weight.
• Versatile and flavorful: Cabbage soup can be customized with various spices and herbs to enhance its flavor and nutritional value.

How to Make Low FODMAP Cabbage Soup

To make low FODMAP cabbage soup, follow these guidelines:

• Choose low FODMAP ingredients: Use cabbage, carrots, celery, onions, and garlic in moderation. Avoid using high-FODMAP ingredients like broccoli, cauliflower, and beans.
• Remove the outer leaves of cabbage: The outer leaves of cabbage may contain higher levels of FODMAPs. Remove them before cooking.
• Cook the soup thoroughly: Cooking breaks down FODMAPs, making them easier to digest. Simmer the soup for at least 30 minutes.
• Use low FODMAP spices and herbs: Add flavor to your soup with low FODMAP spices like basil, oregano, and thyme.

Cabbage Soup Recipe

Ingredients:

• 1 medium head of cabbage, chopped
• 4 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 8 cups chicken or vegetable broth
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. In a large pot or Dutch oven, combine all ingredients.
2. Bring to a boil over medium heat.
3. Reduce heat and simmer for 30 minutes, or until the vegetables are tender.
4. Season with additional spices or herbs to taste.

Serving Suggestions

Cabbage soup can be served as a standalone meal or as a side dish. Consider pairing it with:

• Low FODMAP bread or rolls: For a satisfying meal, add a slice of low FODMAP bread or roll.
• Grilled chicken or fish: Add grilled chicken or fish to the soup for a protein boost.
• Low FODMAP salad: Serve a side of low FODMAP salad to add freshness and extra nutrients.

Tips for Enjoying Cabbage Soup

• Eat in moderation: Even though cabbage soup is low FODMAP, it’s essential to eat it in moderation to avoid any potential digestive issues.
• Listen to your body: Pay attention to how your body responds to the soup. If you experience any discomfort, reduce your intake or avoid it altogether.
• Consider your individual FODMAP tolerance: Everyone’s FODMAP tolerance is different. Start with a small serving and gradually increase it as tolerated.
• Introduce new ingredients gradually: If you’re new to the low FODMAP diet, introduce new ingredients slowly to identify any potential triggers.

Beyond Cabbage Soup: Other Low FODMAP Soups

In addition to cabbage soup, several other low FODMAP soups can soothe digestive symptoms and support gut health:

• Carrot and Celery Soup: This comforting soup is made with low FODMAP ingredients like carrots, celery, onions, and chicken broth.
• Pumpkin Soup: Pumpkin is a naturally low FODMAP vegetable. This creamy soup is packed with nutrients and flavor.
• Squash Soup: Butternut squash or acorn squash are low FODMAP options for a warm and satisfying soup.
• Potato Leek Soup: While potatoes are not strictly low FODMAP, they can be used in small amounts in this soup. Leeks are also low in FODMAPs.

Common Questions and Answers

1. Can I use frozen cabbage in cabbage soup?
Yes, you can use frozen cabbage in cabbage soup. However, thaw it completely before adding it to the soup to prevent diluting the broth.

2. Can I add other vegetables to cabbage soup?
Yes, you can add other low FODMAP vegetables to cabbage soup, such as carrots, celery, onions, and leeks. Avoid high-FODMAP vegetables like broccoli, cauliflower, and beans.

3. How long can I store cabbage soup?
Cabbage soup can be stored in the refrigerator for up to 3 days. Reheat thoroughly before eating.

4. Can I freeze cabbage soup?
Yes, you can freeze cabbage soup for up to 3 months. Let it cool completely before freezing. Thaw in the refrigerator overnight before reheating.

5. Is canned cabbage soup low FODMAP?
Not all canned cabbage soups are low FODMAP. Check the ingredient list carefully for any high-FODMAP ingredients.