I’ve attached a video for every recipe below from my favorite home cooks.
Are you looking for tasty and tummy-friendly soup recipes? Low FODMAP soups are perfect for people with sensitive stomachs or those following a special diet. These soups are easy to make, full of flavor, and won’t upset your digestion.
You’ll find many yummy options, from classic chicken noodle to veggie-packed minestrone. Most recipes use simple ingredients and can be ready in about 30 minutes. Whether you want a light broth or a hearty stew, there’s a low FODMAP soup for you.
Low Fodmap Vegetable Beef Soup
Ingredients:
- 1 pound ground beef
- 1 can diced tomatoes
- 2 potatoes, diced
- 2 carrots, sliced
- 1 cup chopped celery
- 1 cup green beans, cut into 1-inch pieces
- 2 tablespoons chopped scallion greens
- 4 cups water
- 1 tablespoon low FODMAP vegetable soup base
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
- Salt and pepper to taste
Instructions:
Brown the beef in a large pot over medium-high heat. Drain excess fat.
Add tomatoes, potatoes, carrots, celery, green beans, and scallion greens to the pot.
Pour in water and bring to a boil.
Stir in soup base, Worcestershire sauce, basil, thyme, and rosemary.
Reduce heat and simmer for about 30 minutes or until vegetables are tender.
Season with salt and pepper to your liking.
Serve hot and enjoy your low FODMAP vegetable beef soup!
Low Fodmap Creamy Tomato Soup
Ingredients:
- 4 cups water
- 2 tablespoons low FODMAP soup base
- 2 cups tomato puree
- 1 teaspoon sugar
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 2 tablespoons cornstarch
- 1 cup lactose-free milk
Instructions:
Boil water in a large pot. Lower heat to medium.
Add soup base and stir until it dissolves.
Mix in tomato puree, sugar, basil, and salt. Bring to a simmer and cook for 5 minutes.
Whisk cornstarch into milk in a small bowl.
Pour milk mixture into soup. Stir and cook until it thickens.
Serve hot and enjoy your creamy tomato soup!
Quick & Easy Low Fodmap Chicken Noodle Soup
Ingredients:
- 2 tablespoons olive oil
- 2 carrots, chopped
- 2 celery stalks, chopped
- 6 cups low FODMAP chicken broth
- 1 teaspoon dried thyme
- 2 cups gluten-free pasta
- 2 cups cooked chicken, diced
- Salt and pepper to taste
Instructions:
Heat oil in a large pot over medium heat. Add carrots and celery, cooking for 5 minutes.
Pour in chicken broth and add thyme. Bring to a boil.
Add pasta and cook until tender, about 8-10 minutes.
Stir in cooked chicken. Season with salt and pepper.
Simmer for 2-3 minutes until chicken is heated through.
Serve hot and enjoy your comforting low FODMAP chicken noodle soup!
Low Fodmap Chicken Soup From Scratch
Ingredients:
- 1 whole chicken
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 zucchini, diced
- 2 bay leaves
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
- 2 cups gluten-free pasta or rice
- 2 cups spinach leaves
Instructions:
Place chicken in a large pot and cover with water. Bring to a boil, then simmer for 1 hour.
Remove chicken, let cool, and shred meat.
Strain broth and return to pot. Add carrots, celery, zucchini, bay leaves, thyme, and rosemary.
Simmer for 15 minutes. Add shredded chicken and pasta or rice.
Cook until pasta or rice is tender, about 10 minutes.
Stir in spinach and cook for 2 minutes. Season with salt and pepper.
Serve hot and enjoy your homemade low FODMAP chicken soup!
Low Fodmap Lemon Chicken Soup With Quinoa
Ingredients:
- 1 cup quinoa
- 2 tbsp olive oil
- 2 carrots, diced
- 2 celery stalks, diced
- 6 cups water
- 2 tbsp low FODMAP chicken soup base
- 2 tbsp lemon juice
- 1 tsp cumin
- 1/4 tsp black pepper
- 2 cups cooked chicken, shredded
- 2 cups baby spinach
- 2 scallions (green parts only), sliced
Instructions:
Toast quinoa in oil for 6-7 minutes in a large pot over medium heat.
Add carrots, celery, and water. Bring to a boil.
Reduce heat. Add chicken base, lemon juice, cumin, and pepper.
Simmer uncovered for 15-20 minutes until quinoa is tender.
Add chicken, spinach, and scallions. Cook until spinach wilts.
Serve hot and enjoy your low FODMAP lemon chicken soup with quinoa!
Low Fodmap Creamy Leftover Turkey & Potato Soup
Ingredients:
- 2 cups leftover turkey, chopped
- 4 medium potatoes, diced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 4 cups low FODMAP chicken stock
- 1 cup lactose-free milk
- 2 tbsp garlic-infused oil
- 1 tsp dried rosemary
- 1 tsp dried basil
- Salt and pepper to taste
Instructions:
Heat garlic-infused oil in a large pot over medium heat.
Add carrots and celery. Cook for 5 minutes, stirring occasionally.
Pour in the chicken stock, add potatoes, and bring to a boil.
Reduce heat and simmer for 15 minutes or until potatoes are tender.
Add turkey, lactose-free milk, rosemary, and basil. Simmer for 5 more minutes.
Season with salt and pepper to taste.
Serve hot and enjoy your creamy, low FODMAP soup!
Low Fodmap Italian Sausage Soup
Ingredients:
- 1 lb low FODMAP Italian sausage
- 1 can (14.5 oz) diced tomatoes
- 4 cups low FODMAP chicken broth
- 1 cup sliced carrots
- 1 cup chopped kale
- 1 cup gluten-free pasta
- 1 tbsp garlic-infused oil
- 1 tsp Italian herbs
- Salt and pepper to taste
Instructions:
Brown the sausage in a large pot over medium heat. Drain excess fat.
Add garlic-infused oil and carrots. Cook for 3 minutes.
Pour in broth and tomatoes. Bring to a boil.
Add pasta and herbs. Simmer for 8-10 minutes.
Stir in kale and cook for 2 more minutes.
Season with salt and pepper.
Serve hot and enjoy your delicious Low FODMAP Italian Sausage Soup!
Low Fodmap Curried Lentil Quinoa Soup
Ingredients:
- 2 tablespoons olive oil
- 1/2 cup quinoa
- 1 tablespoon grated ginger
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon turmeric
- 1/2 teaspoon cinnamon
- 1 zucchini, diced
- 2 carrots, chopped
- 1/4 cup chopped scallion greens
- 6 cups water
- 1/2 cup red lentils
- 2 cups spinach
- Salt to taste
- 1 tablespoon lemon juice
Instructions:
Heat oil in a large pot over medium-high heat.
Add quinoa and toast for 5 minutes.
Stir in spices and cook for 2 minutes.
Add zucchini, carrots, and scallions.
Pour in water and bring to a boil.
Add lentils, reduce heat, and simmer for 30 minutes.
Stir in spinach, salt, and lemon juice.
Serve hot in bowls.
Low Fodmap Tofu Soup With Bok Choy
Ingredients:
- 1 block firm tofu, cubed
- 4 cups low-FODMAP vegetable broth
- 2 cups baby bok choy, chopped
- 1 carrot, sliced
- 1 tablespoon ginger, minced
- 2 tablespoons gluten-free soy sauce
- 1 tablespoon sesame oil
- Green onion tops for garnish
Instructions:
Press tofu to remove excess water. Cut into small cubes.
Heat sesame oil in a pot. Add ginger and cook for 1 minute.
Pour in broth and bring to a boil. Reduce heat and simmer.
Add carrots and cook for 5 minutes.
Gently add tofu cubes and bok choy. Simmer for 3-4 minutes.
Stir in soy sauce.
Serve hot, garnished with green onion tops.
Low Fodmap White Minestrone With Tofu
Ingredients:
- Cabbage, chopped
- Green parts of scallions
- Water or low FODMAP broth
- Salt
- Thyme
- Rosemary
- Black pepper
- Sage
- Nutmeg
- Low FODMAP pasta
- Baked tofu, cubed
Instructions:
Sauté cabbage and scallion greens until cabbage wilts.
Add water or broth, salt, and herbs. Bring to a boil, then simmer for 15 minutes.
Add pasta and cook for another 15 minutes until tender.
Stir in baked tofu cubes.
Serve your tasty low FODMAP white minestrone hot!
Low Fodmap Potato Dumplings For Soup
Ingredients:
- 2 large russet potatoes
- 2 tablespoons extra light olive oil
- 2 eggs
- 1 tablespoon fresh dill, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon ground white pepper
- 1/2 cup potato starch
Instructions:
Boil potatoes until very soft. Drain and let cool.
Mash cooled potatoes with oil, eggs, dill, salt, and pepper.
Mix in potato starch until well combined.
Chill mixture in refrigerator for 1 hour.
Form small dumplings and add to your favorite low FODMAP soup.
Pumpkin Noodle Soup
Ingredients:
- 2 cups pumpkin cubes
- 4 cups low FODMAP chicken stock
- 1 tablespoon oil
- 1 teaspoon ginger, grated
- 1 teaspoon turmeric
- 1 tablespoon fish sauce
- 6 oz rice noodles
- Salt to taste
- Fresh cilantro for garnish
Instructions:
Boil pumpkin cubes for 10 minutes. Drain and puree with a hand mixer.
Heat oil in a pot. Add ginger and turmeric, cook for 2 minutes.
Add pumpkin puree, fish sauce, and stock. Simmer for 5 minutes.
Cook rice noodles separately according to package instructions.
Add cooked noodles to the soup. Season with salt.
Serve hot, garnished with fresh cilantro.
Green Minestrone Soup
Ingredients:
- 2 tablespoons olive oil
- 1 cup chopped leek greens
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 zucchini, cubed
- 4 cups low FODMAP vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 cup chopped kale
- 1/2 cup gluten-free pasta
- 1 can (14 oz) chickpeas, drained and rinsed
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Add leek greens, carrots, and celery. Cook for 5 minutes, stirring often.
Add zucchini and cook for 2 more minutes.
Pour in broth and tomatoes. Bring to a boil, then reduce heat and simmer for 10 minutes.
Add kale and pasta. Cook until pasta is tender, about 8-10 minutes.
Stir in chickpeas and lemon juice. Cook for 2 more minutes.
Season with salt and pepper. Serve hot and enjoy your green minestrone soup!
Broccoli Soup With Celeriac
Ingredients:
- 2 cups broccoli florets
- 1 cup diced celeriac
- 4 cups low FODMAP chicken or vegetable broth
- 1/4 cup chopped leek greens
- 2 tablespoons butter
- Salt and pepper to taste
- 1/4 cup grated cheddar cheese (optional)
Instructions:
Melt butter in a large pot over medium heat. Add leek greens and cook for 2-3 minutes.
Add broccoli and celeriac. Stir and cook for 5 minutes.
Pour in broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes until vegetables are tender.
Use an immersion blender to puree the soup until smooth.
Season with salt and pepper. If using, stir in cheddar cheese until melted.
Serve hot and enjoy your low FODMAP broccoli and celeriac soup!
Vegetable And Chickpea Soup
Ingredients:
- 1/3 cup garlic-infused oil
- 3 cups green leek leaves, diced
- 4 medium carrots, chopped
- 1 celery stalk, diced
- 1 zucchini, diced
- 1 can (15 oz) chickpeas, rinsed and drained
- 6 cups water or low FODMAP vegetable broth
- Salt and pepper to taste
Instructions:
Heat the garlic-infused oil in a large pot over medium heat. Add the leek leaves and cook for 3-5 minutes.
Add carrots, celery, and zucchini. Cook for another 5 minutes, stirring often.
Pour in the water or broth and add the chickpeas. Bring to a boil, then reduce heat and simmer for 20 minutes.
Season with salt and pepper. Serve hot and enjoy your low FODMAP vegetable and chickpea soup!
Clear Mushroom Soup
Ingredients:
- 8 oz oyster mushrooms
- 8 oz canned mushrooms
- 1 tbsp truffle-infused olive oil
- 4 cups low FODMAP vegetable broth
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
Clean and chop the oyster mushrooms. Drain and rinse the canned mushrooms.
Heat the truffle oil in a large pot over medium heat. Add all mushrooms and thyme. Cook for 5 minutes, stirring often.
Pour in the broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
Season with salt and pepper. Serve hot and enjoy your clear mushroom soup!
Carrot Zucchini With Coconut Milk Soup
Ingredients:
- 2 medium zucchini, diced
- 2 carrots, chopped
- 1 red bell pepper, diced
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tbsp ginger, grated
- 4 cups low FODMAP vegetable broth
- 1 cup coconut milk
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp turmeric
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
Heat oil in a large pot over medium heat. Add onion and cook for 5 minutes.
Add garlic, ginger, and spices. Cook for 1 minute until fragrant.
Add zucchini, carrots, and bell pepper. Cook for 7 minutes, stirring occasionally.
Pour in broth and bring to a boil. Reduce heat and simmer for 15 minutes.
Stir in coconut milk and cook for 5 more minutes.
Blend soup until smooth using an immersion blender.
Season with salt and pepper to taste.
Serve hot, garnished with fresh parsley.
Spicy Tomato Soup
Ingredients:
- 1 liter water
- 2 stock cubes
- 1 can peeled tomatoes
- 2 tbsp tomato paste
- 1 tsp sugar
- 1 tbsp soy sauce
- 1 tbsp ginger syrup
- 1 tsp ground ginger
- 1 tsp sambal (chili paste)
- Salt to taste
Instructions:
Boil water and stock cubes in a pot.
Add peeled tomatoes and tomato paste. Bring to a boil again.
Mix sugar, soy sauce, ginger syrup, ground ginger, and sambal in a bowl.
Stir the mixture into the soup.
Taste and add salt as needed.
Serve hot and enjoy your spicy tomato soup!
Roasted Pumpkin And Carrot Soup
Ingredients:
- 500g kent pumpkin, peeled and cubed
- 2 medium carrots, chopped
- 2 tbsp garlic-infused oil
- 1 tbsp olive oil
- 1 tsp mustard seeds
- 4 cups low FODMAP vegetable stock
- Salt and pepper to taste
Instructions:
Preheat your oven to 180°C (355°F).
Toss pumpkin and carrots with 1 tbsp garlic oil on a baking tray. Roast for 30-35 minutes.
Heat remaining oils in a pot. Add mustard seeds and cook until they pop.
Add roasted veggies and stock to the pot. Bring to a boil, then simmer for 15 minutes.
Blend the soup until smooth. Season with salt and pepper.
Serve hot with a slice of low FODMAP bread.
Easy Low Fodmap Vegetable Soup
Ingredients:
- 2 tablespoons garlic-infused olive oil
- 1 cup chopped carrots
- 1 cup diced zucchini
- 1 cup chopped green beans
- 1 red bell pepper, diced
- 4 cups low FODMAP vegetable broth
- 1 can diced tomatoes
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 2 cups fresh spinach
Instructions:
Heat the garlic-infused oil in a large pot over medium heat.
Add carrots, zucchini, green beans, and bell pepper. Cook for 5 minutes, stirring often.
Pour in the broth and tomatoes. Add thyme, salt, and pepper.
Bring to a boil, then reduce heat and simmer for 15 minutes.
Stir in spinach and cook for 2 more minutes.
Taste and adjust seasoning if needed. Serve hot.
Chicken Ramen Noodle Soup
Ingredients:
- 2 chicken breasts
- 8 cups low FODMAP chicken broth
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 tbsp garlic-infused olive oil
- 8 oz gluten-free ramen noodles
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
Season chicken with salt and pepper.
Heat garlic-infused oil in a large pot. Cook chicken for 5 minutes per side until golden.
Add broth, carrots, celery, and thyme. Bring to a boil, then simmer for 15 minutes.
Remove chicken, shred it, and return to the pot.
Add noodles and cook for 3-4 minutes until tender.
Taste and adjust seasoning if needed.
Serve hot and enjoy your comforting low FODMAP chicken ramen noodle soup!
Thai Tom Yum Soup
Ingredients:
- 4 cups low-sodium chicken broth
- 2 stalks lemongrass, chopped
- 4 kaffir lime leaves
- 1-inch piece galangal, sliced
- 2 red chilies, sliced
- 1 tbsp fish sauce
- 1 chicken breast, sliced
- 1 cup bok choy, chopped
- 2 tbsp lime juice
- 1 tsp sugar
Instructions:
Heat broth in a pot. Add lemongrass, lime leaves, galangal, chilies, and fish sauce.
Bring to a boil, then reduce heat and simmer for 10 minutes.
Add chicken and bok choy. Cook for 8-10 minutes until chicken is done.
Stir in lime juice and sugar.
Remove lemongrass, lime leaves, galangal, and chilies.
Serve hot and enjoy your low FODMAP Tom Yum Soup!
Vegan Root Vegetable Soup
Ingredients:
- 2 tbsp olive oil
- 2 carrots, chopped
- 2 parsnips, chopped
- 1 potato, diced
- 4 cups low FODMAP vegetable broth
- 1 tsp dried thyme
- Salt and pepper to taste
- 2 tbsp chopped scallion greens
Instructions:
Heat oil in a pot over medium heat. Add carrots, parsnips, and potato. Cook for 5 minutes, stirring often.
Pour in broth and add thyme. Bring to a boil, then reduce heat and simmer for 20 minutes until veggies are soft.
Use an immersion blender to puree the soup until smooth. Season with salt and pepper.
Ladle into bowls and top with scallion greens. Enjoy your comforting vegan soup!
Low Fodmap Gazpacho
Ingredients:
- 4 ripe tomatoes
- 1 cucumber
- 1 red bell pepper
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon shallot-infused olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
- Optional: Low FODMAP hot sauce
Instructions:
Blanch and peel the tomatoes. Chop them into chunks.
Peel and deseed the cucumber. Cut into pieces.
Remove seeds from the bell pepper and chop it up.
Put veggies in a blender with olive oils and vinegar. Blend until smooth.
Season with salt and pepper. Add hot sauce if you like.
Chill the soup for at least 30 minutes before serving.
Garnish with finely diced cucumber and bell pepper if desired.
Low Fodmap Vegetarian Taco Soup
Ingredients:
- 1 tablespoon olive oil
- Green parts of spring onions
- Fresh cilantro
- 1 carrot, chopped
- 2 potatoes, diced
- Low FODMAP taco seasoning mix
- Water or low FODMAP vegetable broth
- 1 red bell pepper, chopped
- 1 cup frozen corn
- 1 can diced tomatoes (no onion or garlic)
Instructions:
Heat oil in a large pot. Add spring onion greens and cilantro. Cook for 2 minutes.
Stir in taco seasoning, carrot, and potatoes. Cook for 1 minute.
Pour in water or broth. Bring to a boil, then reduce heat.
Add bell pepper, corn, and tomatoes. Simmer for 20 minutes.
Serve hot with low FODMAP toppings like lactose-free cheese or sour cream.