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Low FODMAP Tomato Soup

Published Jan 23, 2018 by Em Schwartz, MS, RDN

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Two photos of low FODMAP tomato soup

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Simple and scrumptious, this Low FODMAP Tomato Soup recipe is as delicious on its own as it is or dunked with grilled cheese.

A close up shot of a saucepan filled with low FODMAP tomato soup

There’s nothing quite like dipping a toasty, ooey-gooey grilled cheese into a warm bowl of tomato soup. Many store-bought tomato soups contain milk, wheat, garlic or onion and therefore are not the most low FODMAP-friendly food. This Low FODMAP Tomato Soup is easy-to-make, full of low FODMAP flavor and, in my opinion, tastes way better than the pre-packaged varieties. Try it tonight!

An overhead shot of a saucepan filled with low FODMAP tomato soup
F w/o F Tip of the Day: Balsamic vinegar does contain FODMAPs (fructose), so serving size may matter depending on where you fall in your low FODMAP adventure. Most people following a low FODMAP diet should be able to tolerate up to 1 Tbsp. balsamic vinegar without triggering symptoms.

Low FODMAP Tomato Soup

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Overhead shot of a saucepan filled with low FODMAP tomato soup

Low Fodmap Tomato Soup


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: 8 1x
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Description

Simple and scrumptious, this Low FODMAP Tomato Soup recipe is as delicious on its own as it is dunked with a grilled cheese.


Scale

Ingredients

  • 1 (28 oz.) can whole tomatoes with liquid
  • 2 Tbsp. garlic-infused olive oil
  • 2 Tbsp. tomato paste
  • 2 cups low FODMAP chicken broth
  • 2 Tbsp. balsamic vinegar
  • Salt and pepper, to taste

Instructions

  1. Place tomatoes and liquid in a blender. Blend until smooth and set aside.
  2. Heat oil in a saucepan over medium-high heat. Once hot, add tomato paste and saute for 2-3 minutes. Add blended tomatoes and chicken broth, whisk and bring to a boil. Reduce heat and let simmer for 10 minutes.
  3. Stir in balsamic and season with salt and pepper. Serve warm.

Notes

Canned Tomatoes: A low FODMAP serving is 1/2 cup or 92 grams.

Balsamic Vinegar: A low FODMAP serving is 1 Tbsp. or 21 grams. A moderate FODMAP serving is 2 Tbsp. or 42 grams.

  • Category: Soup
  • Method: Stove
  • Cuisine: American

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Reader Interactions

Comments

  1. Terry says

    March 31, 2019 at 11:05 am

    I have made this several times and my husband loves it. I add some fresh basil leaves and a little coconut creme.

    Reply
    • Emily says

      April 02, 2019 at 6:42 pm

      Love the additions, Terry! Thanks for sharing.

      Reply
  2. Em says

    June 08, 2018 at 10:17 am

    Hi there!
    Question: can this soup be frozen?

    Reply
    • Emily says

      June 08, 2018 at 4:54 pm

      Hi Em! It should be able to be frozen. 🙂 The texture/consistency might change a little bit after doing so but the flavor shouldn’t change.

      Reply

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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey there! I’m Em:

I'm a Minnesota-based, Monash-trained dietitian living with IBS who loves creating easy low FODMAP recipes for you (and me)!

My recipes are based on Monash's low FODMAP data and can easily be modified to be gluten-free and dairy-free. Read More…

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  • Do you practice yoga? 🙋🏻‍♀️ Recent research says a consistent yoga practice could benefit those of us living with IBS! ⁠ .⁠ A recent study compared two groups of patients with IBS. One group followed a low FODMAP diet and the other group practiced Hatha yoga (complete with breathwork and meditation) 2x/wk for 12 weeks. ⁠ .⁠ In this single-blind, randomized control trial (about as good as we can get for this type of study), both the low FODMAP group and the yoga group saw significant decreases in their IBS symptoms. 🎉 Woohoo! ⁠ .⁠ There was also no significant difference between the FODMAP group and the yoga group (i.e., both were equally effective in terms of statistics).⁠ .⁠ This research suggests that a consistent yoga practice *may* be as effective as the low FODMAP diet in helping people with IBS manage our symptoms.⁠ .⁠ I say *may* because there are always study limitations, and more research is needed. ⁠ .⁠ BUT … as a Hatha yoga teacher (& dietitian), I am pretty pumped that this non-diet approach may be a viable (research-backed) alternative to help manage our IBS symptoms.⁠ .⁠ .⁠ P.S. If you're thinking about starting a yoga practice, I shared six tips for yoga "beginners" on the F w/o F website a while back. You can find it here: https://funwithoutfodmaps.com/tips-for-yoga-beginners/ or by clicking the link in my bio @funwithoutfodmaps.⁠ .⁠ .⁠ .⁠ P.P.S. Thanks to Dr. Peter Gibson (aka the Father of FODMAPs) from @monashfodmap for sharing this study at his FNCE #lowfodmap talk.⁠ .⁠ .⁠ RESEARCH ARTICLE:⁠ Schumann D, Langhorst J, Dobos G, Cramer H. Randomised clinical trial: yoga vs. a low-FODMAP diet in patients with irritable bowel syndrome. Aliment Pharmacol Ther. 2018;47:203-211. https://doi.org/10.1111/apt.14400⁠ .⁠ .⁠ #funwithoutfodmaps #ibs #lowfodmap #fodmap #lowfodmapdiet #dietitian #fodmapfriendly #guthealth #yogaforlife #yogaforibs #hathayoga #gutbrainconnection #mindfullife #mindfulnesspractice #mindbodyconnection #stressmanagement #bulletjournalist
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