Delicious examples of low FODMAP soups and stews you’ll actually want to eat

Quick examples of low FODMAP soups and stews to inspire you

Let’s start with the fun part: real food. Here are some of the best examples of low FODMAP soups and stews people actually cook on repeat when they’re managing IBS or following the low FODMAP elimination phase.

These examples include:

• A classic-style chicken and rice soup made with low FODMAP broth
• A hearty beef and vegetable stew with FODMAP-friendly roots
• A cozy turkey and potato chowder without heavy cream
• A simple tomato and basil soup that won’t wreck your stomach
• A bright carrot-ginger soup with coconut milk
• A soothing miso-style noodle soup using rice noodles
• A lentil-style option using canned lentils in safe portions
• A slow-cooker herb chicken stew for easy meal prep

Each example of a soup or stew below is designed to be flexible. You can swap proteins, change herbs, or play with toppings, as long as you stay within low FODMAP ingredient limits.

For ingredient limits and serving sizes, it’s always smart to cross-check against the Monash University FODMAP app, which is considered the gold standard for low FODMAP research.

Classic-style examples of low FODMAP chicken soups

When people first look for examples of examples of low FODMAP soups and stews, chicken soup is usually at the top of the wish list. It’s familiar, soothing, and easy to customize.

Low FODMAP chicken and rice soup

Think of traditional chicken noodle soup, but with a few smart swaps.

You start with a low FODMAP chicken broth. Instead of sautéing onions and garlic, you gently cook the green tops of scallions (spring onions) and maybe a bit of leek greens in garlic-infused oil. That oil gives you the flavor without the FODMAPs, because the problematic carbs don’t dissolve in oil.

Add diced carrots, celery in a low FODMAP portion, and chopped chicken thighs or breasts. Swap noodles for white rice or brown rice, both of which are low FODMAP in typical serving sizes. Finish with parsley, black pepper, and a squeeze of lemon.

This is one of the best examples of a low FODMAP soup that feels like regular comfort food. It reheats well, freezes decently, and is gentle when your stomach is being dramatic.

Creamy chicken and potato chowder (without heavy cream)

If you want something richer, another example of a great low FODMAP soup is a chicken and potato chowder.

Use lactose-free milk and a bit of low FODMAP broth as your base. Thicken it with a simple roux made from butter and gluten-free flour, or just simmer extra potatoes and mash some of them into the broth.

Load it up with:

• Chicken pieces
• Diced potatoes
• Carrots
• Green scallion tops
• Fresh thyme or rosemary

You get that chowder vibe without the high-lactose dairy or onion-heavy base.

Hearty examples of low FODMAP beef and vegetable stews

Sometimes you want a spoonful of something deeply savory and filling. Beef stew is one of the best examples of low FODMAP stews when you tweak the traditional ingredient list.

Slow-simmered beef and root vegetable stew

Start by browning cubes of beef in garlic-infused oil. Instead of onion, use the green parts of leeks or scallions. Carrots and parsnips bring sweetness, and you can add a small, low FODMAP portion of celery if tolerated.

For the base, combine low FODMAP beef broth with canned diced tomatoes (in moderate, tested amounts). Add bay leaves, thyme, and black pepper. Simmer until the beef is tender and the vegetables are soft.

To bulk it up, you can add:

• Small chunks of potato
• Turnips
• A handful of green beans (within low FODMAP serving size)

This is one of those examples of low FODMAP soups and stews that tastes even better the next day and works perfectly for freezing in portions.

Red wine–style beef stew (optional)

If you tolerate a little wine, a splash of dry red wine in your stew can deepen the flavor. Most people use about 1/4 to 1/2 cup in a full pot, which cooks down as it simmers. Just keep the serving size moderate and talk with your healthcare provider if you’re unsure about alcohol and your condition.

Comforting low FODMAP vegetarian soup examples

Vegetarian options can be a bit trickier on a low FODMAP diet, especially if you’re used to beans and lentils as your main protein. But there are still several satisfying examples of low FODMAP soups and stews without meat.

Carrot-ginger coconut soup

This is a bright, velvety soup that feels fancy but is simple to make.

You sauté chopped carrots and the green parts of scallions in garlic-infused oil. Add fresh ginger, low FODMAP vegetable broth, and simmer until the carrots are tender. Blend with canned coconut milk (using a portion that fits low FODMAP guidelines) until silky.

Top with cilantro, lime, and maybe a small spoon of lactose-free yogurt if you like a tangy finish.

Among all the examples of low FODMAP soups and stews, this one is a favorite for people who want something that tastes like it came from a restaurant.

Tomato and basil soup (without onion and garlic)

Tomato soup is a comfort classic, and it absolutely can be low FODMAP.

Use canned crushed tomatoes, low FODMAP vegetable broth, and a bit of tomato paste. Instead of onion and garlic, lean on:

• Garlic-infused oil
• Carrot for sweetness
• Green parts of leeks or scallions
• Plenty of fresh basil

Blend until smooth and finish with a swirl of lactose-free cream or milk. Pair it with a gluten-free grilled cheese made with low FODMAP bread and lactose-free cheese, and you’ve got a very satisfying meal.

Lighter, brothy examples of low FODMAP soups for everyday meals

Not every meal has to be a thick stew. Sometimes you just want a light, brothy bowl that won’t weigh you down.

Low FODMAP miso-style noodle soup

True miso can be tricky because some varieties may be higher in FODMAPs, so you’ll want to check portion sizes and ingredients. But you can still create a miso-style vibe.

Use low FODMAP vegetable or chicken broth as your base. Add rice noodles, sliced carrots, baby bok choy in a low FODMAP portion, firm tofu (which is lower in FODMAPs than silken), and scallion greens.

Flavor with:

• A small spoon of miso paste if tolerated and portion-checked
• A dash of tamari or low-sodium soy sauce
• Fresh ginger
• Sesame oil

This is one of the best examples of a low FODMAP soup that feels light but still has plenty of flavor and texture.

Simple egg drop soup

If you need something fast, egg drop soup is a lifesaver.

Bring low FODMAP chicken broth to a simmer with ginger and scallion greens. Whisk a couple of eggs in a bowl, then slowly drizzle them into the hot broth while stirring to create ribbons.

Finish with a splash of tamari and a sprinkle of chives or more scallion greens. This is a gentle, protein-rich example of a low FODMAP soup for days when your gut is fussy.

Smart ingredient swaps that make soups and stews low FODMAP

When you look at examples of examples of low FODMAP soups and stews, you’ll notice a few patterns. It’s less about inventing brand-new recipes and more about swapping the usual troublemakers.

Flavor base: instead of onion and garlic

Most traditional soups start with onion and garlic. On a low FODMAP diet, that’s where you have to get creative.

Common swaps:

• Garlic-infused oil for garlic flavor
• Green tops of scallions or leeks instead of whole onions
• Chives for a mild onion note

These swaps show up again and again in the best examples of low FODMAP soups and stews because they give you depth of flavor without triggering symptoms for many people.

Broths and stocks

Store-bought broths often hide onion, garlic, and sometimes high-FODMAP flavorings.

Look for:

• Broths specifically labeled low FODMAP, or
• Very simple broths with no onion, garlic, or “natural flavors” that include them

Many people choose to make big batches of homemade low FODMAP broth and freeze it. That way, you can turn almost any example of a low FODMAP soup into a quick weeknight dinner.

Vegetables that usually behave well

According to research summarized by institutions like the National Institutes of Health and Monash University, some vegetables are better tolerated on a low FODMAP diet than others. Common low FODMAP veggie choices for soups and stews include:

• Carrots
• Parsnips
• Potatoes
• Turnips
• Green beans (in tested portions)
• Zucchini
• Spinach and other leafy greens

These vegetables show up over and over in real examples of low FODMAP soups and stews because they’re versatile and filling.

For more background on IBS and dietary triggers, you can explore overviews from organizations like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and Mayo Clinic.

Meal prep and freezer-friendly low FODMAP soup examples

If you’re trying to manage IBS, having ready-made meals is a sanity-saver. Many examples of low FODMAP soups and stews are perfect for meal prep.

Good candidates for freezing

Soups and stews that freeze well tend to be:

• Broth-based or tomato-based
• Made with firm vegetables like carrots and potatoes
• Built around rice, quinoa, or gluten-free pasta that you can add fresh later

Some of the best examples here are:

• Beef and root vegetable stew
• Chicken and rice soup (freeze without rice, then add cooked rice when reheating)
• Tomato and basil soup
• Carrot-ginger coconut soup

Creamy soups made with lactose-free milk can also freeze, but the texture may change slightly. Stirring well while reheating usually brings them back together.

Portioning for success

Because FODMAP tolerance can be dose-dependent, serving size matters. Even low FODMAP ingredients can cause trouble if you pile on big portions.

A practical approach:

• Freeze soups and stews in single-serving containers
• Label them with the type of soup and an approximate serving size
• Add any high-FODMAP toppings (like large amounts of avocado or cheese) only at serving time, and in portion-checked amounts

For general guidance on IBS-friendly eating patterns, many people find summaries from sources like Harvard Health Publishing and WebMD helpful to read alongside low FODMAP resources.

FAQ: Real-world questions about low FODMAP soups and stews

What are some quick everyday examples of low FODMAP soups I can make in 30 minutes?

Fast options include egg drop soup, simple chicken and rice soup using pre-cooked chicken, tomato and basil soup with canned tomatoes, and carrot-ginger soup. All of these can be made in about half an hour if you keep low FODMAP broth and garlic-infused oil on hand.

Can you give an example of a low FODMAP stew that works for meal prep?

A classic beef and root vegetable stew is one of the best examples here. Use low FODMAP beef broth, carrots, parsnips, potatoes, and herbs. Make a big batch on the weekend, then portion it into containers for the week. It reheats beautifully and stays filling.

Are there examples of low FODMAP soups and stews that work for vegetarians?

Yes. Carrot-ginger coconut soup, tomato and basil soup, miso-style rice noodle soup with firm tofu, and vegetable-packed minestrone made with low FODMAP veggies and gluten-free pasta are great examples. Just watch bean and lentil portions; canned lentils in small, measured amounts are better tolerated than dried.

Do I always have to avoid onion and garlic in low FODMAP soups?

During the strict elimination phase, most people avoid onion and garlic completely. Many then reintroduce them in small amounts to see what they tolerate. Until you know your limits, using garlic-infused oil and scallion greens is a safer way to build flavor. A registered dietitian familiar with low FODMAP can help you personalize this.

How can I be sure my soup is really low FODMAP?

The safest path is to:

• Check each ingredient against a reliable low FODMAP resource (such as the Monash University app)
• Pay attention to serving sizes
• Keep a simple food and symptom journal when you try new recipes

Pairing evidence-based resources like NIDDK with a dietitian’s guidance gives you more confidence as you experiment with your own examples of low FODMAP soups and stews.

The bottom line: once you understand a few smart swaps, there are countless examples of examples of low FODMAP soups and stews you can enjoy. Start with one or two recipes from this list, notice how your body responds, and then keep building your personal rotation of go-to bowls.