Soup for sensitive souls: low fodmap vegetable soup that calms your gut

Vegetable soup is a beloved comfort food that can be enjoyed by people of all ages. But if you’re following a low FODMAP diet, you may wonder if this classic dish is suitable for your dietary needs. The answer is: it depends.

Understanding FODMAPs

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that can cause digestive issues in people with irritable bowel syndrome (IBS). These carbohydrates are found in a variety of foods, including certain vegetables.

FODMAP Content of Vegetables

The FODMAP content of vegetables varies greatly. Some vegetables, such as carrots and celery, are low in FODMAPs, while others, such as onions and garlic, are high.

Low FODMAP Vegetable Soup

To make a low FODMAP vegetable soup, it’s important to choose vegetables that are low in FODMAPs. Some good options include:

• Carrots
• Celery
• Potatoes
• Green beans
• Peas
• Zucchini
• Spinach

High FODMAP Vegetables to Avoid

When making a low FODMAP vegetable soup, it’s important to avoid vegetables that are high in FODMAPs. These include:

• Onions
• Garlic
• Leeks
• Mushrooms
• Broccoli
• Cauliflower
• Cabbage

Other Considerations

In addition to the FODMAP content of the vegetables, there are a few other things to consider when making a low FODMAP vegetable soup:

• Broth: Use a low FODMAP broth, such as chicken broth or vegetable broth.
• Seasonings: Avoid using seasonings that contain high FODMAP ingredients, such as garlic powder or onion powder.
• Serving size: Start with a small serving of soup to see how you tolerate it.

Recipe for Low FODMAP Vegetable Soup

Ingredients:

• 1 tbsp olive oil
• 1 chopped carrot
• 1 chopped celery stalk
• 1 chopped potato
• 1 cup green beans, trimmed
• 1 cup peas
• 1 cup zucchini, diced
• 1 cup spinach, chopped
• 4 cups low FODMAP broth
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the carrot, celery, and potato and cook for 5 minutes, or until softened.
3. Add the green beans, peas, zucchini, and spinach and cook for an additional 5 minutes.
4. Add the broth, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the vegetables are tender.

Can I Use Frozen Vegetables?

Yes, you can use frozen vegetables to make low FODMAP vegetable soup. Just be sure to check the label to make sure that the vegetables are low in FODMAPs.

Can I Add Meat to the Soup?

Yes, you can add meat to the soup if you like. Just be sure to choose a low FODMAP meat, such as chicken or turkey.

Can I Add Rice or Pasta to the Soup?

Yes, you can add rice or pasta to the soup if you like. Just be sure to choose a low FODMAP rice or pasta.

Other Low FODMAP Soup Options

In addition to vegetable soup, there are a number of other low FODMAP soups that you can enjoy, including:

• Chicken noodle soup
• Beef stew
• Tomato soup
• Lentil soup

Enjoying Vegetable Soup on a Low FODMAP Diet

With a few simple modifications, you can enjoy a delicious and nutritious vegetable soup on a low FODMAP diet. Just be sure to choose low FODMAP vegetables, use a low FODMAP broth, and avoid high FODMAP seasonings.

Basics You Wanted To Know

1. What are the symptoms of FODMAP intolerance?

Symptoms of FODMAP intolerance can include:

• Gas
• Bloating
• Abdominal pain
• Diarrhea
• Constipation

2. What foods are high in FODMAPs?

Foods that are high in FODMAPs include:

• Onions
• Garlic
• Leeks
• Mushrooms
• Broccoli
• Cauliflower
• Cabbage
• Legumes
• Wheat
• Rye
• Barley

3. What foods are low in FODMAPs?

Foods that are low in FODMAPs include:

• Carrots
• Celery
• Potatoes
• Green beans
• Peas
• Zucchini
• Spinach
• Chicken
• Turkey
• Rice