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Beat the Bloat - Learn How to Make a Popular Low FODMAP Soup Recipe

Video Transcript:

Many people suffering from IBS struggle to find delicious and satisfying soup options. This is because most traditional soups contain high-FODMAP ingredients like garlic and onions, which can worsen digestive symptoms.

Fortunately, there are plenty of low-FODMAP recipes available, including this flavorful pumpkin soup.

What are FODMAPs?

FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. This can lead to digestive issues like bloating, gas, and diarrhea, especially for individuals with IBS. Thankfully, pumpkin is a low-FODMAP food, making it a perfect base for a delicious and IBS-friendly soup.

Low Fodmap Soup Recipe

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  • 1 tablespoon olive oil

  • 1 teaspoon mustard seeds

  • 1 cup green leek tops, chopped

  • 1 teaspoon each of cardamom, cumin, coriander, and turmeric

  • 3 cups canned pumpkin puree (100% pumpkin)

  • 4 cups roasted carrots, chopped

  • 4 cups water

  • 1 teaspoon salt

  • Low-lactose cream (optional)


  1. Heat olive oil in a large pot over medium heat. Add mustard seeds and cook until they pop, releasing their flavor.

  2. Add chopped leeks and cook for 2-3 minutes, until softened.

  3. Stir in spices and cook for an additional minute.

  4. Add pumpkin puree, roasted carrots, and water. Bring to a boil, then reduce heat and simmer for 10-15 minutes.

  5. Use a handheld mixer to blend the soup until smooth. Adjust water amount to achieve desired consistency.

  6. Season with salt to taste.

  7. Serve warm with a dollop of low-lactose cream, if desired.

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  • Feel free to roast your own pumpkin instead of using canned puree. Simply chop the pumpkin into cubes, place on a baking sheet, and roast at 425°F (220°C) for 30-35 minutes, or until tender.

  • For a thicker soup, add less water or use less canned pumpkin puree.

  • This soup can be stored in an airtight container in the refrigerator for up to 3 days.

  • You can also freeze the soup for longer storage.

Benefits of this Low FODMAP Soup Recipe:

  • Low in FODMAPs, making it suitable for IBS sufferers.

  • Easy and quick to prepare.

  • Delicious and flavorful.

  • Rich in nutrients like vitamin K, fiber, magnesium, and potassium.

  • Freezable for later use.

Additional Information:

For more information on low-FODMAP recipes and nutrition advice, please subscribe to our channel and hit the notification bell so you never miss our latest videos.


This recipe is intended for informational purposes only and should not be considered medical advice. Please consult with your doctor or registered dietitian before making any major changes to your diet.

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If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic.  We also take insurance and some of our clients get full coverage, which is great.

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Or you can just start by downloading our FREE GUIDE: 5 WAYS TO IMPROVE GUT HEALTH  

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