Zuppa Toscana is a hearty Italian-inspired soup that’s full of bold flavours and cosy comfort. Traditionally, this soup is made with spicy Italian sausage, crispy bacon, creamy potatoes, and tender kale all simmered in a rich, garlicky broth. Our low FODMAP version keeps all the goodness of the original, with a few tweaks to make it easier on sensitive tummies. It’s the perfect one-pot wonder for chilly nights. FODMAP note: Canned cannellini beans have a low FODMAP serving size and are a great way to boost the fiber and nutrient content of this meal. We’ve done the FODMAP math for you, so all you need to do is divide the recipe into the recommended number of servings.

Oh my goodness, this low FODMAP cozy peanut soup (almost stew) is so YUMMY! If you add more liquid - it’s more soupy - and if you add less liquid (or let it simmer for longer), then it’s more like a stew. It doesn’t matter how you make it, it’s just delicious! This soup has West African Peanut Soup vibes but it’s my take on the dish with whatever I had in the pantry… so I threw in some carrots, sweet potato, canned tomatoes, peanut butter and coconut cream. That combo created a creamy dish with lots of veggie vibes, that’s super nutritious, and the best part is that it’s very easy to make. Note on curry powder: Check your curry powder doesn’t contain onion or garlic. We have a recipe for homemade curry powder in the premium recipe area if you need it. Extra protein and side options: Want to add some extra protein to this meal? Try adding pan-fried chicken or firm tofu. We like sprinkling it in paprika and cooking it in garlic infused oil. This recipe also goes super well with our low FODMAP garlic bread.

This gorgeous low FODMAP sweet potato and lentil coconut stew makes a cozy vegan meal. It’s full of sweet and tender vegetables with a yummy coconut lime broth. This recipe reheats well and leftovers make a fantastic lunch option. FODMAP note: According to Monash University, both sweet potato and canned lentils have Low FODMAP servings that can be enjoyed in the first phase of the Low FODMAP Diet. All you need to do is divide the recipe into the recommended number of servings.

Say hi to our newest favourite! My friends, this soup was devoured by my household, and it is the BEST Low FODMAP lasagna soup we’ve ever had. It’s all the best parts of lasagna - the tender Italian spiced meats, rich tomato sauce, and cheesy-gooey goodness all rolled into an utterly delicious soup. It’s also way faster and easier to make than traditional lasagna, which is a bonus! We hope you enjoy it as much as we did. Serving size note: Make sure you divide it evenly into the recommended number of serves. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

If you only make one pumpkin soup recipe, this is the one to try! My creamy low FODMAP pumpkin soup is an absolute classic. It's thick and creamy and full of flavour. I love adding a few spices to the soup to take the flavour to the next level and serving it with a couple of slices of buttered toast for dunking. Although this recipe takes just over an hour to make, the hands-on time is only 25 minutes. Recipe last updated on 24th September 2024. You can find the original version of the recipe here.

Soup is the BEST. There is nothing like curling up on the couch with super cosy bowl of soup. This creamy ham and potato soup is the perfect way to use up leftovers and create comfort in a bowl. It can also be made low FODMAP, gluten free and dairy free as needed.

This low FODMAP creamy chicken and corn soup is comfort in a bowl. It’s ridiculously easy to make and you only need a handful of ingredients. FODMAP note: Creamed corn has a low FODMAP serving size, all you need to do is divide the recipe into the recommended number of servings.

Nothing beats thick and creamy low FODMAP Thai pumpkin noodle soup! I love how the fresh Asian flavours of ginger, spring onion, coconut milk, and coriander/cilantro combine to make a taste sensation and delicious low FODMAP recipe. Make this meal vegan: Simply swap the fish sauce for a splash of soy sauce to create a yummy vegan meal. Soy free option: Omit the soy sauce. The dish will still be super tasty. FODMAP note: Canned coconut milk is low FODMAP in 60ml (¼ cup) serves. This recipe is low FODMAP, provided you divide the soup into the recommended number of serves. Recipe updated: This recipe was updated in December 2024. The amount of pumpkin was reduced slightly and replaced with extra carrot.

Looking for some low FODMAP lunchbox inspiration?  Hot minestrone soup makes a yummy and filling lunch. Pack the soup in a thermos to keep it hot until you need it.  I love pairing my soup with some crackers, fruit, and a low FODMAP slice to create a nutritious lunchbox.Note on cheese: Some cheeses are low FODMAP, however if you cannot tolerate any dairy, try swapping the cheese for chive dip.

Low FODMAP minestrone makes the perfect lunch or a light dinner! This minestrone soup is packed full of flavour and uses low FODMAP canned chickpeas instead of traditional high FODMAP beans. To make this low FODMAP recipe vegetarian, just leave out the bacon.FODMAP note: Canned chickpeas and celery both have low FODMAP servings you can enjoy on the first phase of the low FODMAP diet. We've done the FODMAP math for you, so all you need to do is divide the recipe into the recommended number of servings.

This delicious carrot & fennel soup is super easy to make, and has a sweet aromatic taste that goes perfectly with crunchy low FODMAP bread.

This delicious low FODMAP slow cooker chicken soup is great when you are feeling unwell or just want a hassle-free meal. You can place all the ingredients in a slow cooker, leave it alone for seven hours, and come home to a perfectly cooked meal! If you decided not to use the pumpkin in this low FODMAP recipe, add in some parsnip or sweet potato (just watch the serving size).

This creamy low FODMAP pepper and tomato soup combines rich tomato flavours with the sweetness of roasted pepper/capsicum, carrot and parsnip! My friends and family LOVE this soup. We enjoy serving it with a side of low FODMAP toast. Recipe update: Please note that this recipe was updated on the 13th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum. You can find the original recipe here.