4 Low FODMAP Soup Recipes for Fall

Author: Dr. Rehan Lakhani, ND

Dr. Rehan is a Collingwood naturopath who provides evidence-based care to those struggling with IBS, brain fog, fatigue, anxiety, chronic pain, and all things related to your gut. Click here to schedule a free consult with our doctors.

There’s just something about a nice warm bowl of comforting soup once the colours start to change and the temperature begins to drop. When the days start to get shorter, it can be hard to get back from work in the dark and begin cooking. Soup is the perfect solution – especially if you have an instant pot. If you’ve got time, you can batch cook your own broth, or purchase a ready made FODMAP friendly broth. A healthy, bloat free and delicious dinner can be served, and if you make extra, you’ve got meal prep for the week covered!

We hope you can try these recipes – let us know which one was your favourite!

1. Low-FODMAP Anti-Bloat & Anti-Inflammatory Healing Carrot Turmeric Ginger Soup

This recipe from realbalanced is my go-to fall soup when I want something soothing, simple and warming. It is low FODMAP, Whole30 compliant, gluten-free, grain-free, dairy-free, and can be vegetarian/vegan if you use vegetable broth. Pair it with a salad or sandwich, or use it as a sauce!

2. Low FODMAP Chicken Noodle Soup

This FODMAP friendly recipe from Fun Without FODMAPS is perfect when you’re craving a classic without the pain! It’s comforting and easy to make.

3. Low FODMAP Thai-Inspired Chicken Coconut Broth

I always crave Thai curries and soups in fall, and I know they are some of the hardest foods to eat less of because they’re such a favourite! This low FODMAP option can help satisfy those cravings without the pain and bloating afterward. It is fragrant, warming and comforting, and you can add rice noodles to make it more filling.

4. Low FODMAP Kale, Potato, and Sausage Soup

This soup is hearty, flavourful and filling. If you want a soup that feels like a meal, this one is it! It’s got a great amount of protein, carbs, vegetables and fat to ensure you’ll be full and happy, without the pain and bloat. It’s a one pot wonder.

Try these out and let us know how it goes! Your body & mind will thank you.

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