Low fodmap clam chowder: the ultimate guide to indulging without worry!

Clam chowder, a beloved New England delicacy, has long been a culinary enigma for those following a low FODMAP diet. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that can trigger digestive distress in people with irritable bowel syndrome (IBS).

The good news is that traditional clam chowder can be modified to create a low FODMAP version that is both delicious and easy to digest. By replacing high-FODMAP ingredients with low-FODMAP alternatives, you can enjoy this comforting soup without compromising your digestive health.

Low FODMAP Clam Chowder Ingredients

To make low FODMAP clam chowder, you will need the following ingredients:

• Canned clams: Choose canned clams that are packed in water or clam juice, not oil.
• Clam juice: Use low-FODMAP clam juice, which is typically made from clams, water, and salt.
• Potatoes: Use Yukon Gold potatoes, which are low in FODMAPs.
• Carrots: Use low-FODMAP carrots, which are peeled and chopped.
• Celery: Use low-FODMAP celery, which is peeled and chopped.
• Onion: Use green onions, which are low in FODMAPs.
• Butter: Use unsalted butter, which is low in FODMAPs.
• Flour: Use cornstarch as a thickener, which is low in FODMAPs.
• Milk: Use lactose-free milk, which is low in FODMAPs.
• Bay leaves: Bay leaves are low in FODMAPs and add a subtle flavor.
• Fresh parsley: Fresh parsley is low in FODMAPs and adds a bright flavor.

How to Make Low FODMAP Clam Chowder

1. In a large pot, melt the butter over medium heat.
2. Add the onions, carrots, and celery and cook until softened, about 5 minutes.
3. Add the flour and cook for 1 minute, stirring constantly.
4. Gradually whisk in the clam juice and milk.
5. Add the potatoes, clams, and bay leaves.
6. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the potatoes are tender.
7. Season with salt and pepper to taste.
8. Garnish with fresh parsley.

Tips for Making Low FODMAP Clam Chowder

• Use low-FODMAP ingredients: This is the most important tip for making low FODMAP clam chowder. Be sure to check the labels of all ingredients to ensure they are low FODMAP.
• Don’t overcook the vegetables: Overcooking the vegetables can make them more difficult to digest.
• Add vegetables as needed: You can add more vegetables to your clam chowder, such as green peas or corn. Just be sure to check the FODMAP content of each vegetable before adding it.
• Enjoy your clam chowder: Low FODMAP clam chowder is a delicious and satisfying meal. Enjoy it with a side of crusty bread or crackers.

Variations on Low FODMAP Clam Chowder

There are many ways to vary your low FODMAP clam chowder. Here are a few ideas:

• Add seafood: You can add other seafood to your clam chowder, such as shrimp, scallops, or mussels.
• Make it spicy: Add a pinch of cayenne pepper or red pepper flakes to your clam chowder for a spicy kick.
• Add herbs: You can add herbs to your clam chowder, such as thyme, rosemary, or oregano.
• Top it off: You can top your clam chowder with a dollop of sour cream or a sprinkle of Parmesan cheese.

Benefits of Low FODMAP Clam Chowder

Low FODMAP clam chowder is not only delicious, but it is also nutritious. It is a good source of protein, fiber, and vitamins. It is also low in calories and fat.

In a nutshell: Enjoying Clam Chowder on a Low FODMAP Diet

With a few simple modifications, you can enjoy a delicious and satisfying bowl of clam chowder on a low FODMAP diet. So next time you’re craving this classic New England dish, don’t be afraid to give it a try.

What You Need to Learn

Q: What is the serving size for low FODMAP clam chowder?
A: A typical serving size for low FODMAP clam chowder is 1 cup.

Q: Can I freeze low FODMAP clam chowder?
A: Yes, you can freeze low FODMAP clam chowder for up to 3 months.

Q: How long does low FODMAP clam chowder last in the refrigerator?
A: Low FODMAP clam chowder will last in the refrigerator for up to 3 days.