Soup can be for any season and our Low FODMAP Summer Squash Soup with Coconut showcases no FODMAP pattypan squash, coconut milk and spices like turmeric and coriander. Yukon gold potatoes add body, flavor and boost the color, along with no FODMAP carrots.
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs.
- Monash divides their testing into a few categories. Here are Monash’s statements:
- Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
- UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
- Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
- They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
- FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested.
- There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing.
- Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Pattypan Squash: This round yellow summer squash has been lab tested by Monash University and it contains no FODMAPs.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.