Soups on! There is something about a soup meal, maybe with salad or some bread on the side, that is so comforting. But if you suffer from food related bloating, or other gut health symptoms, then you may not always get the benefit of soup. But fear not!
We have 29 IBS friendly soups, from simple purées to hearty versions verging on stews, and homemade stocks and broths. All low FODMAP, all gluten free, all low lactose.
We have Instant Pot soups, Pho – and even an onion soup! Yup, you have to check that one out, and the Cream of Tomato Soup with Grilled Cheese Croutons is outrageously delicious! Something for everyone!
Miso Cod Ramen
This classic French dish is for special occasions. You will spend a pretty penny on the ingredients because this Bouillabaisse features shrimp, clams (or mussels), fish and scallops. Garlic oil, fennel, leeks, tomatoes, thyme, and basil all come together in a dish to remember. Toasted baguette with Roasted Red Pepper Aioli is a perfect accompaniment. Get the recipe.
You can have Onion Soup without digestive upset! All those onions can be a GI trigger for many. Our version focuses on leek and scallion greens, which have been clinically proven to provide all the onion taste, without the tummy upset. Don’t leave out the French bread crouton and melted Gruyere on top! Get the recipe.
Spicy Smoky Pumpkin Soup
This recipe uses pure canned pumpkin, with your choice if vegetable broth or chicken stock as the base. Begin with scallion greens sautéed in garlic-infused oil; smoked paprika lends smokiness. A little half-and-half provides extra creaminess. Get the recipe.
Tomato Soup with Grilled Cheese Croutons
Low FODMAP Chicken Stock
There are many ways to get chicken stock! You can find very good prepared products in bottles, aseptic packaging, and even instant types in powder or cube form. But there us nothing like homemade! Get the recipe.
Garden Vegetable Soup
We often make a double batch and freeze half. This soup is so versatile. You can season simply with salt and pepper, or add miso, soy sauce or even stir in some pesto upon serving. With bread alongside, you have a fantastic homestyle meal. Get the recipe.
Instant Pot Chicken Noodle Soup
Gluten-Free Matzo Ball Soup
If you have never had matzo ball soup, you are in for a treat. Our families often made it once a year at Passover, but it can be enjoyed any time of year. Clear, savory chicken stock with a hearty matzo ball front and center. Get the recipe.
Two-Mushroom Miso Soup
You can have mushrooms on the low FODMAP diet! It comes down to choosing the right kinds, and watching your serving size. This lovely soup showcases them perfectly. Get the recipe.
Ching’s Fish Ball Noodle Soup
A mild fish, haddock, along with some squid go into a food processor and along with egg white, cilantro, rice wine, oyster sauce and other seasonings, creates a thick enough paste to form into balls.
Low FODMAP Turkey Stock from a Carcass
When you roast a turkey, even after your feast, that turkey still has plenty to give! Use that carcass to make turkey stock. Get the recipe.
Sick Day Soup aka Japanese Penicillin
On days when you are under the weather (what kind of euphemism is that, anyway) a bowl of chicken soup has long been the “cure”. Have you heard of “Jewish penicillin”? It’s chicken soup! In Japan miso soup is the restorative. We combined the two! Best of all worlds. Get the recipe.
Low FODMAP Vegetable Broth
Homemade vegetable broth is perfect to have on hand (freeze in ice cubes!) for so many soup and cooking needs. Easy to make, too. Get the recipe.
Best made with homemade beef stock (we have that recipe, too, of course), this beloved soup combines tender slices of beef with bean sprouts, hot peppers, mint, Thai basil, rice noodles and more savory Asian ingredients, such as fish sauce and star anise. Get the recipe.
Our version of Cioppino, which is a tomato-based seafood-packed soup, sticks close to the classic and required very little tinkering. You will find both firm flesh fish as well as shellfish in this dish, which was born in San Francisco. The name hails from the Italian word for the fish stew, ciuppin, from Genoa. The original used small whole fish, but early Italian immigrants to San Francisco translated the dish it to include their typical catch, which included Dungeness crab. Get the recipe for Cioppino
Turkey Quinoa Meatball Soup
Soba Miso Soup with Baby Boy Choy
We developed this light consommé as a holiday starter, but it is lovely whenever you need a light, flavorful soup. Maybe as a starter at a fancy meal, or after some complicated dental work! Get the recipe.
Thai-Inspired Chicken Coconut Broth
Chicken soup takes many guises. Here, Asian flavors entice. Coconut, mushrooms, chicken and cilantro come together beautifully. Get the recipe.
Low FODMAP Beef Stock
You could purchase beef stock, but there is Nothing like homemade! Roast the bones for maximum flavor. Get the recipe.
In 40-minutes you can have real New England style clam chowder on the table! Bacon, leeks, scallions, potatoes, tender clams, thyme, and a little bit of cream (but not too much). Finish off with a good amount of black pepper. Get the recipe.
Shrimp & Corn Chowder
We were so pleasantly surprised when we learned that a chowder didn’t have to be an all-day affair. This begins with slab bacon and leeks. Carrots, parsnips, and potatoes join white fish, such as cod or haddock. The stock is bottled cla
Low FODMAP Japanese Bonito Broth – Dashi
Carrot Ginger Soup
Here is another popular puréed soup. Zippy ginger is a perfect complement to sweet carrots. Get the recipe.
Vegan No FODMAP Root Vegetable Soup
Potatoes, parsnips, and carrots puréed make a creamy soup, with no added dairy. It all starts with sautéing scallion greens in garlic-oil. And only 5 minutes of prep and about 35 minutes of simmering. Get the recipe.
Our Salmon Chowder combines heart-healthy salmon with leek and scallion greens, carrots, stock, coconut milk, bay leaf, thyme, and Yukon Gold potatoes. And, this hearty, comforting chowder can be on the table in about 30 minutes. Get the recipe.
Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Recipes for Busy Nights
We all need One-Pan, One-Bowl recipes in our repertoire, and we’ve got ‘em! From main dishes to soups, pasta, curries and desserts, these kitchen-tested recipes will get you in and out of the kitchen fast. With minimal clean-up, too! Click here for all of our One-Pan, One Bowl recipes!
36 Dishes You Didn’t Know You Could Make With Rice Noodles
Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles
30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed
At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten so they can be served to tender tummies too! Click for 30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed