This low FODMAP soup recipe fits perfectly into an IBS-control diet. It’s savory, satisfying, packed with great nutrition and 100% plant-based!
This post is not providing medical advice. The recipe I’m sharing is made from ingredients commonly well tolerated by those with IBS. Your mileage may vary.
My mom has been having a lot of trouble with IBS lately. And I feel really bad for her, because eating has gone from something carefree and fun to a situation where she has to be _very_ careful about what she eats. And it’s kind of blowing my mind, because it’s not the kind of stuff I intuitively think will effect digestion.
It’s garlic. And onion. And apples. And beans. And a whole bunch of foods that are in themselves very healthy, but happen to be short-chain carbohydrates that can get someone with IBS’s gut bacteria all out of whack. Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Say that three times fast!
Or actually don’t. Just call them FODMAPs. That’s a lot more digestible.
Am I punny or what?!
I was looking over this IBS food list, trying to come up with a low FODMAP recipe for her to try, when I saw that collard greens are okay. Collard greens, like in my favorite collard green soup! She loves that soup too!
Not surprising, since it’s buckets of pure awesome. 😉
So I tinkered around with it
a bit a lot, eliminated some ingredients and played up others, and viola! A great low FODMAP soup recipe is born! Mom’s loving it, and I must say I’m diggin’ it too.
My low FODMAP soup recipe has a flavor that’s ballpark with my collard greens soup recipe, with some key changes. No lentils, onion, garlic powder, celery, or seasoning blends that might have garlic or onion powder lurking in them. Begone, FODMAPs!
Pretty much everything else in the soup – the tomato base, the greens, the carrots, the quinoa and most of the seasonings – are low FODMAP. So I juggled the balance of all this stuff, and came up with a soup that tastes great, fills you up and doesn’t irritate.
That means one thing:
Low FODMAP soup’s ON. And unlike most of the low FODMAP recipes I’ve scanned lately, it’s vegan. Shut the front door!
I’ve noticed that everyone experiences IBS a little differently. What might not work for you might work for others, and vice versa. If there’s something in this soup that you know isn’t your friend, leave it out or try to substitute something else.
What I think is SO COOL about this low FODMAP soup recipe is it’s wonderful as-is AND it’s totally adaptable. It has a good neutral-savory flavor that will suit just about any low FODMAP ingredient you want to toss in there. Make it your own! Or make it like I do. Either way, you’re going to leave the table full of fiber and nutrition and food happiness.
IBS-ers, meet your new favorite soup!
Eat Healthy Eat Happy
This low FODMAP soup recipe fits perfectly into an IBS-control diet. It's savory, satisfying and packed with great nutrition!
10 minPrep Time
60 minCook Time
1 hr, 10 Total Time
- 1 Tbs olive oil
- 3 tsp smoked paprika
- 2 tsp cumin
- 1 1/2 tsp chili powder
- 6 medium-large carrots, sliced
- 1/4 c water
- 10 c water
- 15 oz. can salt-free diced tomatoes
- 6 oz. can salt-free tomato paste
- 3 Tbs low sodium soy sauce or tamari
- 3 Tbs lemon juice
- 1 Tbs pure maple syrup
- 1 tsp salt
- black pepper to taste
- 1 c uncooked quinoa
- 6 c collard greens, loosely packed, big stems removed (prep these during cooking)
- Add the oil to a large cooking pot.
- Add the paprika, cumin and chili powder.
- Turn the heat up to medium. Add the carrots and the 1/4 c water.
- Put a lid on the pot and let cook about 10 minutes, stirring occasionally. Stem the greens while the carrots cook.
- Stir in the rest of the ingredients.
- Raise the heat to med-high. Lid the pot and bring the soup to a boil (about 8 mins).
- Turn the heat down to medium, uncover and let simmer about 30-35 minutes.
[img src="https://eathealthyeathappy.com/wp-content/uploads/2016/03/low_fodmap_soup_nutrition.jpg" width="250" height="283" class="aligncenter size-full" title="low FODMAP soup recipe nutrition" alt="low FODMAP soup recipe nutrition"]
NOTE: Most chili powders we can buy at the grocery store are blends that contain garlic and onion, both of which can spell trouble for IBS’ers. Here are some garlic and onion-free chili powders you can order from Amazon.com.
Indian Spice Swad Chili Powder Red (Regular) 7oz- by Swad (this one is very hot!)
Pin this! You’ll thank me later.
Tell me: if you have IBS, how do you cope? What are some of your favorite foods and recipes? What are some of your favorite flavorings and seasonings? I’d love to hear from you! And I’ll be sure to pass any advice you have on to my mom, who will totally appreciate it.
There’s a book catching my interest on the subject of IBS and FODMAPs on Amazon. Actually, it isn’t even published yet, but it’s available for pre-order and coming out June 1. It’s called Low FODMAP and Vegan – What to Eat When You Can’t Eat Anything, by Jo Stepaniak. The world of low FODMAP eating is way harder for vegans, because so much of what we rely on for nourishment is suddenly off the table. I’m getting a copy because I cook a lot for my mom. I hope it’s going to be as helpful as it sounds!
Connect with me:
Pinterest: Eat Healthy Eat Happy/happy foodista