LOW FODMAP

SOUP
RECIPES

4 low FODMAP soup

recipes for IBS and SIBO

 Low Fodmap Zucchini Soup
Ingredients  Directions

2 cups zucchini Dice the zucchini and green onion

½ cup tops of green onion then saute in a pan with olive oil

1 cup spinach for 5 minutes.

1 cup kale After 5 minutes add spinach and

1 tsp olive oil kale to the frying pan and saute

1 tsp dill for another 2 minutes.

2 cups low fodmap vegetable Place all the ingredients into a

stock high speed blender and blend until

smoothe and creamy.

Transfer the blended soup to a

soup pot and heat up to serve hot.

 Low Fodmap Tomato Soup
Ingredients  Directions

2 small zucchini Dice Zucchini, carrot and tomato

3 small carrots then add to the frying pan with

3 medium tomatoes olive oil, salt and pepper.

¼ cup coconut cream Saute the vegetables for 20

400 g can crushed tomatoes minutes on medium heat.

2 tbsp coconut sugar Bring 2 cups of water to a boil

2 cups water with vegetable stock, coconut

1 cube low fodmap vegetable sugar and 400 gram can of

stock tomatoes. Add in sauted

1 tsp cold pressed olive oil vegetables and simmer for 10

¼ tsp salt and pepper (or to taste) minutes.

Add coconut cream and blend

using an immersion blender.

 Low Fodmap Carrot Soup
Ingredients  Directions

3 cups carrots Bring 2 cups of water to a boil

2 cups water Dice 3 cups carrots and cook in

2 tbsp fresh ginger boiling water for 20 minutes

2 tbsp fresh turmeric Saute finely diced ginger and

½ cup coconut milk turmeric in coconut oil for 5

½ tsp coconut oil minutes

½ tsp sea salt Combine all ingredients into the

1 tsp cinnamon pot with the carrots and blend

using an immersion blender

Low Fodmap Chicken Vegetable
Soup with Rice
Ingredients  Directions

6 low fodmap chicken stock Dice green onion, carrots and

1 tbsp coconut oil green beans and saute in pan with

1 cup green onion (tops only) coconut oil for ten minutes.

1 cup green beans Make 6 cups bone broth with low

2 medium carrots fodmap chicken stock cubes. Bring

1 bunch cilantro to a boil.

1 lemon juice Add sauted vegetables, fresh

2 cups shredded chicken from lemon juice and cilantro to the

pre-roasted chicken chicken broth.

¾ cups basmati rice Simmer for one hour and season

1 ½ cups water with additional salt and pepper to

taste

In a second pot bring 1 ½ cups

water to a boil. Add in basmati

rice and cook on low heat for 15

minutes. Add to the main soup

before serving