Attention, ibs sufferers! uncover the truth about wonton soup: is it low fodmap?

Wonton soup, a beloved delicacy from Chinese cuisine, often sparks curiosity among those following a low FODMAP diet. This article delves into the complexities of wonton soup and its suitability for this restrictive diet.

Understanding Wonton Soup

Wonton soup typically consists of a savory broth, wontons (meat-filled dumplings), vegetables, and noodles. The broth is usually made from a combination of chicken or pork stock, vegetables, and seasonings. Wontons are typically filled with ground pork, shrimp, or vegetables.

FODMAPs in Wonton Soup

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that can trigger digestive symptoms in people with irritable bowel syndrome (IBS). The following FODMAPs may be present in wonton soup:

• Fructose: Found in onions and garlic
• Lactose: Found in dairy products
• Mannitol: Found in mushrooms
• Sorbitol: Found in artificial sweeteners

Low FODMAP Wonton Soup

To make wonton soup low FODMAP, it is essential to eliminate or reduce the high-FODMAP ingredients. Here are some tips:

• Broth: Use a low-FODMAP broth made from chicken or pork bones, vegetables, and herbs.
• Wontons: Make your own wontons using low-FODMAP ingredients such as ground turkey, tofu, or vegetables.
• Vegetables: Choose low-FODMAP vegetables such as carrots, celery, and spinach.
• Noodles: Opt for low-FODMAP noodles such as rice noodles or gluten-free noodles.

Low FODMAP Wonton Soup Recipe

Ingredients:

• 1 quart low-FODMAP chicken broth
• 12 low-FODMAP wontons (see recipe below)
• 1 cup low-FODMAP vegetables (carrots, celery, spinach)
• 1/2 cup low-FODMAP noodles (rice noodles or gluten-free noodles)

Wonton Filling:

• 1/2 pound ground turkey
• 1/4 cup chopped green onion (white and light green parts only)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. In a large pot, bring the broth to a boil.
2. Add the wontons and cook according to package directions.
3. Add the vegetables and noodles and cook until tender.
4. Season with salt and pepper to taste.

Other Low FODMAP Wonton Soup Options

If you prefer to purchase pre-made wonton soup, there are a few low-FODMAP options available:

• Amy’s Kitchen Wonton Soup: This soup is certified low FODMAP by Monash University.
• Pacific Foods Organic Wonton Soup: This soup is also certified low FODMAP by Monash University.

FODMAP Content of Wonton Soup

The FODMAP content of wonton soup can vary depending on the ingredients used. A typical serving of low-FODMAP wonton soup contains:

• Fructose: 0-2g
• Lactose: 0g
• Mannitol: 0-1g
• Sorbitol: 0-1g

Tips for Reducing FODMAPs in Wonton Soup

• Use a low-FODMAP broth.
• Make your own wontons using low-FODMAP ingredients.
• Choose low-FODMAP vegetables.
• Opt for low-FODMAP noodles.
• Limit the amount of garlic and onion used.
• Avoid adding dairy products.
• Use a FODMAP tracking app to monitor your intake.

Beyond Wonton Soup: Other Low FODMAP Soups

If you are looking for other low-FODMAP soup options, here are a few ideas:

• Chicken Noodle Soup
• Beef and Vegetable Soup
• Tomato Soup
• Lentil Soup
• Squash Soup

Final Thoughts: Embracing Wonton Soup on a Low FODMAP Diet

With careful ingredient selection and preparation, wonton soup can be enjoyed as part of a low FODMAP diet. By following the tips provided in this article, you can create a delicious and satisfying meal that meets your dietary restrictions.

Quick Answers to Your FAQs

Q: Can I use store-bought wonton wrappers for a low FODMAP wonton soup?

A: Most store-bought wonton wrappers contain wheat flour, which is high in FODMAPs. You can find low-FODMAP wonton wrappers online or make your own using a recipe that uses gluten-free flour.

Q: What are some low-FODMAP vegetables that I can add to wonton soup?

A: Low-FODMAP vegetables that you can add to wonton soup include carrots, celery, spinach, and zucchini.

Q: Can I add soy sauce to my low-FODMAP wonton soup?

A: Soy sauce is high in FODMAPs, so it is best to avoid it. You can use a low-FODMAP alternative such as tamari sauce or coconut aminos.