How to make bowls of belly-pleasing low-FODMAP soup

Photo of healthy soups

When the temperature dips, nothing warms up the insides like soup. Unfortunately, those who suffer from irritable bowel syndrome or other functional gastrointestinal disorder may find this seasonal delight the source of irritating gas, bloating or even occasional constipation. That’s because many classic soup recipes contain ingredients that are high in FODMAPs such as onions, garlic, beans and pasta.

Learn more about FODMAPs.

These tips will help make your favorite homemade soup kinder to your insides.

Chicken noodle soup

  • Prepared stock is generally made with onion and garlic, both no-no’s on a low-FODMAP diet. Instead, make your own stock by simmering chicken with carrots, celery, thyme and Italian parsley.
  • Substitute your favorite gluten-free noodles, such as a rice or quinoa-based noodle for the wheat-based noodles.

Veggie soups

  • Load your soup with FODMAP-friendly veggies such as carrots, zucchini, green beans and tomato. Say no to asparagus, peas, leeks and cauliflower.
  • Skip the beans. They are notorious for causing gas because they contain high-FODMAP fibers. Thankfully, there are tummy-pleasing ways to boost your fiber intake. If you can’t imagine your minestrone without beans, Monash University suggests trying a ¼ cup of butter beans. Be sure to use canned beans because they have a lower FODMAP content than fresh beans.

Dairy soups

  • Milk, cream and cheese contain lactose, a sugar known to cause significant tummy troubles for many individuals. Substitute a lactose-free milk, or non-dairy almond, soy or rice milks. These may or may not be sweeter than traditional cow’s milk, so check the Nutrition Facts and adjust your recipe accordingly.
  • Boost the creaminess by adding pureed cooked potatoes to your recipe. Potatoes are also a good source of fiber, vitamin C and potassium.

Adding Regular Girl to your soup? Here’s what you need to know.

The digestive regulating benefits of Regular Girl are delivered by the soluble fiber, which is extremely heat stable. One serving of Regular Girl contains 5 grams of this tummy-pleasing prebiotic fiber, even if the soup is burn-your-tongue hot. Ouch! High temperatures, however, can decrease Regular Girl’s active probiotics, which is why we generally recommend adding Regular Girl to foods that are cool or lukewarm, such as this tasty corn chowder or the garnish of this low-FODMAP roasted squash, carrot and ginger soup.

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