29 Tummy Friendly Soups For Everyone In Your Family


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!

Vegetable, Pasta & Bean Soup

Photo Credit: Dédé Wilson from FODMAP Everyday®.

Want a hearty plant-based soup that has tons of fiber and protein? Look no further than this soup with many kinds of vegetables, vegetable broth, pasta, and beans. We have a recipe for the broth, but you can use purchased as well. Get the recipe

Miso Cod Ramen

miso cod ramen in bowl
Photo credit: Howard Shooter.

This soup is hearty enough for a main dish at dinner, with tender cod and umami packed miso in this Asian style approach. Get the recipe.

Bouillabaisse

low FODMAP Bouillabaisse in a shallow bowl
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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.

Onion Soup

French onion soup in a brown bowl with melted cheese and red and orange flowers in the background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

overhead image of spicy smoky pumpkin soup in white bowl
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Sure, you could have a grilled cheese sandwich on the side, but there is something fun and special when you have grilled cheese croutons bobbing around in your tomato soup. Get the recipe.

Low FODMAP Chicken Stock

Low FODMAP- chicken-stock
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

summer garden vegetable soup overhead
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

Low-FODMAP-Instant-Pot-Chicken-Noodle-Soup-with-Dill-in-white-bowl-on-aqua-placemat-and-silver-soup-spoon-white-napkin
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Get out your Instant Pot and homestyle chicken noodle soup can be yours quickly, with long-simmered flavor. Get the recipe.

Gluten-Free Matzo Ball Soup

Matzo ball soup in a white bowl with charoset in the background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

close up of tofu mushroom soup in rustic bowl
Photo credit: Tom Regester.

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 

Ching’s Fish Ball Noodle Soup. cropped
Photo credit: Tamin Jones.

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.

These fish balls are then poached in a fish stock, which is further enhanced with rice vermicelli, Napa cabbage and lots of chili oil. Get the recipe.

Low FODMAP Turkey Stock from a Carcass

Turkey stock in a measuring cup.
Photo credit: Dédé Wilson from FODMAP Everyday®.

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

Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

A glass measuring container filled with homemade Low FODMAP vegetable broth, in front of fresh carrots, parsnips, parsley and leeks.
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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.

Pho Bo

Pho closeup
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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.

Cioppino

Low FODMAP Cioppino in white bowl with sourdough bread
Cioppino. Photo credit: Dédé Wilson from FODMAP Everyday®.

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

Ground turkey and cooked quinoa make for tasty, hardy meatballs in this brothy soup. You could also make this with chicken stock and ground chicken.
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Little protein-packed quinoa and ground turkey meatballs bobbing in turkey (or chicken) stock, with added greens. A meal in itself. Get the recipe.

Soba Miso Soup with Baby Boy Choy

Low FODMAP Soba Miso Soup with Bok Choy and Jammy Eggs in brown ceramic bowl
Photo Credit: Dédé Wilson from FODMAP Everyday®.

This soup has it all: slurpy soba noodles, vegetable broth, tender crisp baby bok choy, meaty oyster mushrooms and jammy eggs! Get the recipe.

Carrot Consommé

carrot consomme in white bowl with fresh thyme floating on top; orange napkin underneath
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

Thai-Inspired Chicken Coconut Broth cropped
Photo credit: Tamin Jones.

Chicken soup takes many guises. Here, Asian flavors entice. Coconut, mushrooms, chicken and cilantro come together beautifully. Get the recipe.

Low FODMAP Beef Stock

Making Beef Stock
Photo Credit: Dédé Wilson from FODMAP Everyday®.

You could purchase beef stock, but there is Nothing like homemade! Roast the bones for maximum flavor. Get the recipe.

Clam Chowder

overhead image of low FODAMAP clam chowder in clam shaped bowl; spoon alongside
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

Low FODMAP Shrimp & Corn Chowder in white bowl; crackers and spoon alongside
Photo Credit: Dédé Wilson from FODMAP Everyday®.

With a bag of frozen shrimp in the freezer, a quick dinner is at hand. This chowder, with corn and potatoes, comes together quickly and is both satisfying, yet light. Get the recipe.

Fish Chowder

overhead of low FODMAP fish chowder in blue bowl with hammered copper spoon
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

graphic featuring Japanese Bonito Broth
Photo credit: Tom Regester.

Dashi is a light, easy to make, seafood broth. You do have to buy fish flakes, so plan ahead. Get the recipe.

Carrot Ginger Soup

Carrot Ginger Soup
Photo credit: Audrey Inouye and Lauren Renlund.

Here is another popular puréed soup. Zippy ginger is a perfect complement to sweet carrots. Get the recipe.

Vegan No FODMAP Root Vegetable Soup

white bowl containing No FODMAP Root vegetable Soup with fresh sage garnish
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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.

Salmon Chowder

low-FODMAP-salmon-chowder-in-a-grey-ceramic-bowl_
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

One-Pan Low FODMAP Chicken, Artichokes & Olives in pan on wooden surface
One-Pan Chicken with Artichokes & Olives. Photo Credit: Dédé Wilson.

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

main image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate against dark background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

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

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