17 Delicious Low FODMAP Soup Recipes Healthy

Are you on the hunt for comforting, gut-friendly meals that don’t skimp on flavor? Look no further! Our roundup of 17 Delicious Low FODMAP Soup Recipes is here to warm your heart and soothe your stomach. Perfect for anyone navigating dietary restrictions or simply craving wholesome, tasty soups, these recipes promise to keep your meals exciting and your digestion happy. Dive in and discover your next favorite bowl!

Carrot and Ginger Low FODMAP Soup

Just when you thought soup couldn’t get any cozier, this Carrot and Ginger Low FODMAP Soup proves you wrong. Warm, soothing, and packed with flavor, it’s your next kitchen win.

Ingredients

• 2 cups of chopped carrots (about 4 medium carrots)
• 1 tbsp of grated fresh ginger
• 4 cups of low FODMAP vegetable broth
• A splash of olive oil
• A couple of garlic-infused olive oil drops (for that hint of garlic without the fuss)
• Salt, just a pinch

Instructions

1. Heat a splash of olive oil in a large pot over medium heat. Tip: Swirl the oil to coat the bottom evenly.
2. Add the chopped carrots and grated ginger. Sauté for 5 minutes until the carrots start to soften. Tip: Keep stirring to prevent sticking.
3. Pour in the 4 cups of low FODMAP vegetable broth. Bring to a boil, then reduce heat to simmer for 20 minutes. Tip: Cover the pot to keep all the flavors in.
4. After 20 minutes, remove from heat. Use an immersion blender to puree the soup until smooth. Tip: If you don’t have an immersion blender, a regular blender works—just let the soup cool slightly first.
5. Stir in a couple of drops of garlic-infused olive oil and a pinch of salt. Blend again for 10 seconds to mix well.

Now, the soup’s velvety texture hugs every spoonful, while the ginger gives it a gentle kick. Not just a bowl of comfort, but a vibrant orange masterpiece that pairs perfectly with a slice of gluten-free bread for dipping.

Spinach and Kale Low FODMAP Soup

Tired of the same old soups? Spinach and Kale Low FODMAP Soup is here to shake up your meal prep with gut-friendly vibes and bold flavors. Grab your blender—it’s go time.

Ingredients

– A couple of cups of fresh spinach
– A cup of chopped kale
– A splash of olive oil
– 2 cloves of garlic (infused oil for low FODMAP)
– 4 cups of chicken or vegetable broth
– A pinch of salt
– A dash of black pepper
– A tablespoon of lemon juice

Instructions

1. Heat a splash of olive oil in a large pot over medium heat.
2. Add the garlic-infused oil and sauté for about 30 seconds until fragrant—don’t let it burn.
3. Toss in the spinach and kale, stirring until they start to wilt, roughly 2 minutes.
4. Pour in the broth, bring to a boil, then simmer for 10 minutes. Pro tip: Cover the pot to keep all the nutrients in.
5. Remove from heat, add a pinch of salt, a dash of black pepper, and a tablespoon of lemon juice.
6. Blend until smooth. For extra creaminess, let it cool a bit before blending.
7. Taste and adjust seasoning if needed—remember, you can always add more, but you can’t take it out.

Rich in flavor and silky in texture, this soup is a cozy hug in a bowl. Serve it with a swirl of olive oil and a side of gluten-free crackers for that extra crunch.

Butternut Squash Low FODMAP Soup

Here’s how to whip up a cozy bowl of butternut squash soup that’s easy on the gut and big on flavor. No fluff, just the good stuff.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 2 tbsp olive oil
• 1 tsp ground cumin
• A pinch of salt
• 4 cups low FODMAP vegetable broth
• A splash of coconut milk
• A couple of fresh sage leaves

Instructions

1. Preheat your oven to 400°F. Toss the cubed butternut squash with olive oil, cumin, and salt on a baking sheet. Roast for 25 minutes until edges are caramelized. Tip: Don’t overcrowd the pan for even roasting.
2. Transfer the roasted squash to a pot. Add the vegetable broth and bring to a boil. Simmer for 10 minutes. Tip: The broth should just cover the squash for perfect consistency.
3. Blend the mixture until smooth. Stir in a splash of coconut milk for creaminess. Tip: Use an immersion blender for less cleanup.
4. Garnish with fresh sage leaves before serving.

Delightfully creamy with a hint of warmth from the cumin, this soup is a hug in a bowl. Try topping with roasted pumpkin seeds for an extra crunch.

Tomato and Basil Low FODMAP Soup

Perfect for those cozy nights in, this Tomato and Basil Low FODMAP Soup is your go-to comfort food without the belly ache. Packed with flavor, it’s simple, satisfying, and seriously easy to whip up.

Ingredients

• 2 cups of canned tomatoes (the good kind)
• A splash of olive oil
• A couple of garlic-infused olive oil tablespoons (for that low FODMAP magic)
• 1 cup of fresh basil leaves (torn, not chopped)
• A pinch of salt and pepper (because, duh)
• 2 cups of water (or veggie stock if you’re feeling fancy)

Instructions

1. Heat a splash of olive oil in a pot over medium heat. Wait until it shimmers—that’s your cue.
2. Add the garlic-infused olive oil and let it warm up for about 30 seconds. Don’t let it smoke!
3. Toss in the canned tomatoes and stir. Let them cook down for 5 minutes, breaking them up with your spoon.
4. Pour in the water or veggie stock. Bring to a boil, then simmer for 15 minutes. Tip: Cover the pot to avoid splatters.
5. Throw in the torn basil leaves during the last 2 minutes of cooking. This keeps the flavor bright and fresh.
6. Season with a pinch of salt and pepper. Give it a taste and adjust if needed. Tip: Always season in layers!
7. Blend the soup until smooth or leave it chunky—your call. Tip: Use an immersion blender for less cleanup.

Get ready to dive into a bowl of velvety, herb-infused goodness. Serve it with a side of gluten-free bread for dipping, or top with a dollop of lactose-free cream for extra richness.

Chicken and Rice Low FODMAP Soup

Ditch the bland and dive into a bowl of comfort that’s easy on the gut but big on flavor. This Chicken and Rice Low FODMAP Soup is your go-to for a cozy, satisfying meal without the worry.

Ingredients

• 1 tbsp olive oil
• 1 lb chicken breast, diced
• 4 cups low FODMAP chicken broth
• 1 cup white rice
• 2 carrots, chopped
• A couple of celery stalks, chopped
• A splash of lemon juice
• Salt and pepper, just enough to season

Instructions

1. Heat olive oil in a large pot over medium heat until it shimmers.
2. Add diced chicken, cooking until no pink remains, about 5 minutes. Tip: Don’t overcrowd the pot to get a nice sear.
3. Pour in chicken broth, bringing to a boil. Then, stir in rice, carrots, and celery.
4. Reduce heat to low, cover, and simmer for 20 minutes until rice is tender. Tip: Stir occasionally to prevent sticking.
5. Finish with a splash of lemon juice, then season with salt and pepper. Tip: Taste as you go to balance flavors perfectly.

Velvety rice and tender chicken come together in a broth that’s light yet flavorful. Serve it with a side of gluten-free crackers for an extra crunch or top with fresh herbs for a pop of color.

Beef and Vegetable Low FODMAP Soup

Ever crave something hearty but easy on the gut? This Beef and Vegetable Low FODMAP Soup is your go-to. Packed with flavor, it’s a no-brainer for cozy nights.

Ingredients

• 1 lb ground beef (the leaner, the better)
• 2 cups carrots, diced (about 2 medium)
• 2 cups zucchini, diced (1 large)
• 4 cups low FODMAP chicken stock (store-bought is fine)
• 1 tbsp garlic-infused oil (trust me, it’s a game-changer)
• a couple of bay leaves (for that subtle depth)
• a splash of water (just in case it gets too thick)
• salt and pepper (season as you go)

Instructions

1. Heat the garlic-infused oil in a large pot over medium heat. Once hot, add the ground beef. Break it apart with a spoon and cook until no pink remains, about 5 minutes.
2. Toss in the diced carrots and zucchini. Stir them around to get friendly with the beef, cooking for another 3 minutes.
3. Pour in the chicken stock and add the bay leaves. Bring the soup to a boil, then lower the heat to a simmer. Let it bubble gently for 20 minutes, stirring occasionally.
4. If the soup looks too thick, add a splash of water to loosen it up. Season with salt and pepper to your liking.
5. Fish out the bay leaves before serving. They’ve done their job.

Final thoughts: This soup is a hug in a bowl—thick, savory, and just the right amount of hearty. Serve it with a side of gluten-free bread for dipping, or keep it light with a crisp salad. Either way, it’s a win.

Pumpkin and Coconut Low FODMAP Soup

Let’s dive into a bowl of comfort that’s as easy on your gut as it is on your taste buds. This Pumpkin and Coconut Low FODMAP Soup is your ticket to a cozy, flavorful meal without the fuss.

Ingredients

• 2 cups of pumpkin puree (not pie filling)
• 1 can (13.5 oz) of full-fat coconut milk
• 2 cups of low FODMAP vegetable broth
• A splash of olive oil
• A couple of garlic-infused olive oil drops (for that hint of garlic without the bloat)
• 1 tsp of ground cumin
• 1/2 tsp of ground turmeric
• Salt to your liking (but keep it low FODMAP)

Instructions

1. Heat a splash of olive oil in a large pot over medium heat. Toss in a couple of drops of garlic-infused olive oil for flavor.
2. Add the pumpkin puree to the pot, stirring constantly for about 2 minutes to let it caramelize slightly.
3. Pour in the coconut milk and vegetable broth, stirring to combine. Tip: For a smoother soup, use an immersion blender right in the pot.
4. Sprinkle in the cumin and turmeric, then let the soup simmer for 15 minutes on low heat. Tip: Keep the lid on to prevent it from thickening too much.
5. Season with salt, but remember, a little goes a long way for low FODMAP diets. Tip: Taste as you go to hit that perfect flavor balance.

Rich and creamy, this soup is a hug in a bowl with a subtle sweetness from the pumpkin and a luxurious texture from the coconut milk. Serve it with a sprinkle of low FODMAP herbs or a side of gluten-free bread for dipping.

Zucchini and Mint Low FODMAP Soup

Forget everything you know about boring soups—this Zucchini and Mint Low FODMAP Soup is here to shake up your meal prep game. Light, refreshing, and packed with flavor, it’s the perfect summer sip.

Ingredients

• 2 medium zucchinis, chopped
• a splash of olive oil
• 1 cup of low FODMAP vegetable broth
• a handful of fresh mint leaves
• a pinch of salt
• a couple of ice cubes (for serving, optional)

Instructions

1. Heat a splash of olive oil in a pot over medium heat.
2. Add the chopped zucchinis and sauté until they start to soften, about 5 minutes.
3. Pour in the low FODMAP vegetable broth and bring to a simmer. Let it cook for 10 minutes, or until the zucchinis are super tender.
4. Toss in the fresh mint leaves and a pinch of salt, then remove from heat.
5. Blend everything until smooth. Pro tip: For an extra silky texture, strain the soup through a fine mesh sieve.
6. Chill in the fridge for at least an hour, or pop in a couple of ice cubes to cool it down fast.

Mmm, the result? A velvety soup with a bright minty kick that’s surprisingly filling. Serve it in chilled glasses for a fancy touch or straight from the bowl for ultimate comfort.

Lentil and Turmeric Low FODMAP Soup

This soup is your gut’s best friend—packed with flavor, easy on the belly, and ready in a flash. Lentil and Turmeric Low FODMAP Soup is the weeknight hero you didn’t know you needed.

Ingredients

• 1 cup dried green lentils
• 1 tbsp olive oil
• a couple of carrots, diced
• a couple of celery stalks, diced
• 1 tsp ground turmeric
• a splash of lemon juice
• 4 cups low FODMAP vegetable broth
• a pinch of salt

Instructions

1. Rinse the lentils under cold water until the water runs clear.
2. Heat the olive oil in a large pot over medium heat.
3. Add the carrots and celery, sautéing until they start to soften, about 5 minutes.
4. Stir in the turmeric and cook for another minute to release its flavors.
5. Add the lentils and vegetable broth to the pot, bringing the mixture to a boil.
6. Reduce the heat to low, cover, and simmer for 25 minutes, or until the lentils are tender.
7. Finish with a splash of lemon juice and a pinch of salt, stirring well.

Silky lentils meet the earthy warmth of turmeric in this comforting bowl. Serve it with a side of gluten-free bread for dipping, or top with fresh herbs for a pop of color.

Sweet Potato and Cumin Low FODMAP Soup

Make your taste buds dance with this cozy, gut-friendly bowl. Sweet potato and cumin low FODMAP soup is here to warm your soul without the bloat.

Ingredients

• 2 cups of peeled, diced sweet potatoes
• 1 tbsp of olive oil
• 1 tsp of ground cumin
• a splash of water
• a couple of cups of low FODMAP vegetable broth
• salt, just a pinch

Instructions

1. Heat olive oil in a pot over medium heat until it shimmers, about 1 minute.
2. Toss in the sweet potatoes and cumin, stirring to coat evenly. Cook for 5 minutes until the edges start to soften.
3. Pour in a splash of water to deglaze the pot, scraping up any tasty bits stuck to the bottom.
4. Add the vegetable broth and bring to a boil. Then, lower the heat and simmer for 20 minutes, or until the sweet potatoes are fork-tender.
5. Blend the soup until smooth using an immersion blender. For a silkier texture, strain through a fine mesh sieve.
6. Season with a pinch of salt, stir well, and taste. Adjust if needed, but remember, low FODMAP means keeping it mild.

One spoonful and you’ll love the creamy texture and the warm, earthy cumin kick. Serve with a drizzle of olive oil or a sprinkle of fresh herbs for an extra pop of color and flavor.

Broccoli and Potato Low FODMAP Soup

Let’s dive into a bowl of comfort that’s gentle on the gut but big on flavor. This Broccoli and Potato Low FODMAP Soup is your go-to for a cozy, no-fuss meal.

Ingredients

• 2 cups of peeled and diced potatoes
• 2 cups of chopped broccoli florets
• 4 cups of low FODMAP vegetable broth
• A splash of olive oil
• A couple of garlic-infused olive oil drops (for that hint of garlic without the fuss)
• Salt and pepper, just enough to season
• A handful of fresh chives, finely chopped

Instructions

1. Heat a splash of olive oil in a large pot over medium heat. Toss in the diced potatoes and stir them around for about 5 minutes until they start to soften.
2. Add the chopped broccoli florets to the pot. Keep stirring for another 3 minutes to let those flavors mingle.
3. Pour in the 4 cups of low FODMAP vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer. Let it bubble away for 15 minutes, or until the potatoes are fork-tender.
4. Time to blend! Use an immersion blender right in the pot to puree the soup until smooth. No immersion blender? Carefully transfer to a regular blender in batches.
5. Season with salt and pepper, then drizzle with a few drops of garlic-infused olive oil for that extra oomph. Stir well.
6. Garnish with a handful of fresh chives before serving. Pro tip: If the soup’s too thick, add a splash more broth to thin it out.

Rich and creamy, this soup packs a punch with its velvety texture and subtle garlic undertones. Serve it with a side of gluten-free crackers for an extra crunch, or top with a sprinkle of lactose-free cheese for a decadent twist.

Cauliflower and Leek Low FODMAP Soup

Just when you thought comfort food was off the table, this creamy, dreamy soup swoops in. Packed with flavor, it’s your gut-friendly hero.

Ingredients

• 1 head of cauliflower, chopped into florets
• 2 leeks, green parts only, sliced thin
• 4 cups of low FODMAP vegetable broth
• A splash of olive oil
• A couple of garlic-infused olive oil drizzles (for that hint of garlic without the fuss)
• Salt, just a pinch
• 1 tsp of cumin (because why not?)
• A handful of chives, chopped (for that pop of color and flavor)

Instructions

1. Heat a splash of olive oil in a large pot over medium heat. Toss in the leeks and sauté until they’re soft, about 5 minutes.
2. Add the cauliflower florets to the pot. Stir them around to get cozy with the leeks.
3. Pour in the vegetable broth until everything’s just covered. Crank the heat up to bring it to a boil, then simmer on low for 20 minutes. The cauliflower should be fork-tender.
4. Blend the soup until smooth. A hand blender works wonders here, but a regular blender will do—just let it cool a bit first.
5. Drizzle in the garlic-infused olive oil and sprinkle the cumin and salt. Give it a good stir.
6. Garnish with chopped chives right before serving. Because we eat with our eyes first, right?

Kind of magical how something so simple tastes so rich, huh? The soup’s velvety texture and subtle sweetness from the leeks make it a bowl of comfort. Try topping it with crispy bacon bits for a salty crunch.

Turkey and Quinoa Low FODMAP Soup

Feeling blah about dinner? Whip up this gut-friendly Turkey and Quinoa Low FODMAP Soup—packed with flavor, minus the fuss.

Ingredients

• 1 tbsp olive oil
• 1 lb ground turkey
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cups low FODMAP chicken broth
• 1 cup quinoa, rinsed
• A splash of lemon juice
• A couple of spinach handfuls
• Salt and pepper, just enough to season

Instructions

1. Heat olive oil in a large pot over medium heat. Tip: Swirl the oil to coat the bottom evenly.
2. Add ground turkey. Break it apart with a spoon and cook until no pink remains, about 5 minutes.
3. Toss in carrots and celery. Stir and cook for 3 minutes until they start to soften.
4. Pour in chicken broth and bring to a boil. Tip: Skim off any foam for a clearer soup.
5. Stir in quinoa. Reduce heat to low, cover, and simmer for 15 minutes until quinoa is fluffy.
6. Squeeze in lemon juice and throw in spinach. Cook for another 2 minutes until spinach wilts. Tip: Add spinach last to keep its vibrant color.
7. Season with salt and pepper. Give it a taste and adjust if needed.

Mmm, the quinoa gives it a hearty bite, while the lemon zings through. Serve with a side of gluten-free crackers for that extra crunch.

Mushroom and Thyme Low FODMAP Soup

Just when you thought comfort food was off the table, this Mushroom and Thyme Low FODMAP Soup swoops in to save the day. Creamy, dreamy, and totally gut-friendly—let’s get cooking.

Ingredients

• 2 cups of sliced cremini mushrooms (the more, the merrier)
• A splash of olive oil (about 2 tbsp)
• A couple of garlic-infused olive oil (trust me, it’s a game-changer)
• 4 cups of low FODMAP vegetable broth (keep it handy)
• A handful of fresh thyme (stems removed, about 1 tbsp)
• 1 cup of lactose-free cream (for that velvety finish)
• Salt and pepper (just a pinch to wake it all up)

Instructions

1. Heat a splash of olive oil in a large pot over medium heat. Wait until it shimmers—that’s your cue.
2. Toss in the mushrooms. Sauté until they’re golden and have released their juices, about 5 minutes. Tip: Don’t crowd the pan, or they’ll steam instead of brown.
3. Drizzle in the garlic-infused olive oil, stirring to coat the mushrooms. Let it sizzle for 30 seconds to unlock the flavor.
4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. That’s where the flavor lives.
5. Bring to a boil, then reduce heat to a simmer. Let it bubble away for 15 minutes to marry the flavors.
6. Stir in the lactose-free cream and fresh thyme. Simmer for another 5 minutes—just enough to warm through. Tip: If it’s too thick, add a splash more broth.
7. Season with salt and pepper. Give it a taste and adjust if needed. Tip: Remember, you can always add more, but you can’t take it out.

Unbelievably creamy with earthy mushroom vibes and a hint of thyme, this soup’s a hug in a bowl. Serve it with a side of gluten-free bread for dipping, or go wild with a sprinkle of chives on top.

Pea and Ham Low FODMAP Soup

Dig into this cozy bowl of comfort that’s as easy on your tummy as it is on your taste buds. Perfect for those busy weeknights when you crave something hearty without the hassle.

Ingredients

• 2 cups of frozen peas
• 1 cup of diced ham (make sure it’s low FODMAP)
• 4 cups of low FODMAP chicken stock
• A splash of olive oil
• A couple of carrots, diced
• 1 tsp of dried thyme
• Salt and pepper, just enough to season

Instructions

1. Heat a splash of olive oil in a large pot over medium heat.
2. Toss in the diced ham and carrots, sautéing until the carrots start to soften, about 5 minutes.
3. Tip in the frozen peas, giving everything a good stir to mix.
4. Pour in the chicken stock, bringing the mixture to a gentle boil.
5. Lower the heat to a simmer, sprinkle in the thyme, and let it all bubble away for 15 minutes.
6. Season with salt and pepper, then blend half the soup for a creamy texture with chunks.
7. Serve hot, garnished with a little extra ham if you’re feeling fancy.

Absolutely velvety with a hint of sweetness from the peas and a smoky depth from the ham. Try topping with a dollop of lactose-free yogurt for a tangy twist.

Corn and Chicken Low FODMAP Soup

Get ready to cozy up with a bowl that’s as comforting as it is gut-friendly. This Corn and Chicken Low FODMAP Soup is your ticket to flavor town without the fuss.

Ingredients

• 1.5 lbs of chicken breast, diced
• 2 cups of corn kernels (fresh or frozen)
• 4 cups of low FODMAP chicken broth
• A splash of olive oil
• A couple of carrots, diced
• 1 tsp of cumin
• A pinch of salt
• 1 tbsp of fresh parsley, chopped

Instructions

1. Heat a splash of olive oil in a large pot over medium heat.
2. Add the diced chicken breast and cook until no pink is visible, about 5 minutes. Tip: Don’t overcrowd the pot to get a nice sear.
3. Toss in the diced carrots and corn kernels, stirring for 2 minutes until they start to soften.
4. Pour in the low FODMAP chicken broth and bring to a boil. Tip: Homemade broth? Even better for flavor.
5. Reduce heat to low, stir in the cumin and a pinch of salt, then simmer for 15 minutes. Tip: Taste as you go—adjust seasoning but keep it low FODMAP.
6. Garnish with fresh parsley before serving.

Outstanding in its simplicity, this soup delivers a creamy texture with a sweet crunch from the corn. Serve it with a side of gluten-free crackers for that extra crunch.

Eggplant and Garlic Oil Low FODMAP Soup

Skip the bloat with this cozy, gut-friendly bowl. Eggplant and Garlic Oil Low FODMAP Soup is your new go-to for a soothing, flavorful meal that loves you back.

Ingredients

• 2 medium eggplants, diced
• 1/4 cup garlic-infused olive oil
• 4 cups low FODMAP vegetable broth
• A splash of lemon juice
• A couple of fresh basil leaves, torn
• Salt, just a pinch

Instructions

1. Preheat your oven to 400°F. Toss the diced eggplant with half of the garlic-infused olive oil and a pinch of salt. Spread on a baking sheet.
2. Roast for 25 minutes, flipping halfway, until golden and tender. Tip: Don’t overcrowd the pan for even roasting.
3. Heat the remaining garlic oil in a pot over medium. Add the roasted eggplant and sauté for 2 minutes to deepen the flavors.
4. Pour in the vegetable broth. Bring to a boil, then simmer for 10 minutes. Tip: Simmering unlocks the eggplant’s creamy texture.
5. Blend until smooth with a splash of lemon juice. Tip: For extra silkiness, strain through a fine mesh.
6. Serve hot, topped with torn basil leaves.

Rich and velvety, this soup packs a punch with its garlicky depth and bright lemon finish. Try it with a side of gluten-free croutons for crunch.

Conclusion

Feasting on these 17 Delicious Low FODMAP Soup Recipes is a breeze for your tummy and a treat for your taste buds! Whether you’re managing dietary needs or simply craving wholesome comfort, this roundup has something for everyone. Dive into these hearty bowls, share your favorites in the comments, and don’t forget to pin your top picks on Pinterest. Happy cooking!

Bella Bacinos