The Best Low FODMAP Soup Guide

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It’s the best time of the year…SOUP SEASON! 

There is just something so cozy and nourishing about a big bowl of soup. But, do you know what’s not cozy? Bloating and gas AFTER eating soup! That’s why I’ve created this post to walk you through which soup ingredients you may want to avoid while following a Low FODMAP diet. 

Why soup is great for gut health

To start, I love soup for gut health even if you’re NOT on a Low FODMAP diet. Since most soups are cooked for a long time or pureed, they are easy to digest.  A bowl of pureed veggies is always going to go down a lot easier than a big leafy salad! 

Soup is also super filling because of the volume but doesn’t typically lead to bloating that other large meals do. It requires you to take your time with eating, which clues you in to your hunger/fullness signals. You can also use plenty of nourishing herbs and spices that aid in digestion (ginger, turmeric, cumin, etc).

Now that you know why soup is so gut friendly, let’s look at some high FODMAP soup ingredients that may be contributing to gas and bloating.

Common High FODMAP Soup Ingredients


Garlic is high in an oligosaccharide called fructan. While you’re in the elimination phase of the Low FODMAP diet, it’s completely off limits. Unfortunately, it’s also one of the most common FODMAP triggers that people find! On top of that, it’s in everything…including pre packaged soup, broth and spice mixtures. It’s also a typical ingredient in most soup recipes. 


Onion is also high in fructans. Regardless of the type, it’s also off limits during the elimination phase. You’ll find it in the same places as garlic (see above). 

Dairy (milk, cream)

Dairy contains a milk sugar called lactose. Many people with IBS and digestive issues are lactose intolerant. The portion size and type of dairy really matters when it comes to tolerance, however. You may be ok with a small serving size of cheese, but milk and cream typically contain more lactose. Look out for words like “cream of” and ingredients like milk, cream and cheese. 


The most common high FODMAP veggies you’ll see in soups are cauliflower and mushrooms. They both contain a FODMAP called mannitol, which is a sugar alcohol. 

Beans & Legumes

Beans and legumes (lentils) contain GOS, which is part of the oligosaccharide family.   They are frequently used in soups, especially vegetarian versions. Look out for the following: Black Bean Soup, Chili, Lentil Soup, Tuscan White Bean and many more!

Low FODMAP Soup Swaps

Even though it may seem like you’ll never eat soup again, I’ve got some great ideas for ways to swap out those high FODMAP ingredients. 


Garlic infused olive oil or garlic scape powder are great alternatives. I like to saute my Low FODMAP veggies in garlic infused olive oil before I add them to my soup!


You can try using shallot infused olive oil, chives or the tops of green onions (scallions) to get that onion flavor. 


  • Substitute a regular broth for a Low FODMAP version (see below for my suggestions)
  • Make your own. I highly recommend this recipe from Phoebe Lapine!
  • Use water (not as flavorful but in a pinch it works).


  • Consider the portion size. You can do about ¼ cup of cow’s milk or a couple tablespoons of half and half per serving. 
  • Use lactose-free alternatives. I like FairLife and Good Culture!
  • Use a dairy substitute (almond milk, coconut milk), but be mindful of the portion per serving.


  • Cauliflower: you can use small amounts of broccoli (¾ cup per serving is Lofo) or try potatoes for a similar creamy texture
  • Mushrooms: use oyster mushrooms! They are considered Low FODMAP and will still provide that umami flavor you’re looking for. 


  • Canned: The canning process actually reduces the FODMAP content of beans, so you’ll be able to stomach (pun intended) a little bit of a bigger portion size. For example, 2 tablespoons of canned black beans is FODMAP friendly!
  • Portion size matters. See above and then reference your Monash app.
  • You can take an enzyme called alpha-galactosidase. It’s found in FODzyme, Beanzyme and Beano (but watch out for mannitol in the Beano brand).

Low FODMAP Soup Brands

  • Here in the U.S., we don’t have a ton of options. A few companies make a soup base (FODY, Smoke ‘N Sanity) or you can try FODMAPPED for you! Check out their websites or in store at Wegman’s.
  • Broth: 
    • Gourmend! This is the only packaged broth that is certified Low FODMAP friendly here in the U.S. I love their Chicken Bone Broth. They also just came out with a Low FODMAP Vegetable Broth. Use my code “theguthealthrd” for 15% off.
  • Meal delivery:
    • Epicured has a ton of options found here
    • ModifyHealth’s menu changes weekly, so check out their website for soup/stew options (MCMAHON60 gets you $20 off first 3 orders)

Low FODMAP Soup Recipes

There are a ton of really great Low FODMAP Soup Recipes out there. I’d recommend sticking with one of my choices below or checking out a reputable site like

I hope this post helped you find a great alternative to one of your favorite recipes. Remember, many recipes can be modified to make it Low FODMAP friendly (see suggestions above). The Low FODMAP diet does not need to be boring!

Looking for more guidance with your IBS symptoms? Contact me for personalized nutrition counseling.

This post contains affiliate links. I never promote anything that I am not 100% behind. If you make a purchase, I will earn a small commission. Thanks for your support!

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