What To Know
- In addition to the potatoes, other ingredients in potato soup can also contribute to its FODMAP content.
- Here’s a recipe for a delicious and low FODMAP potato soup.
- Potato soup can be a delicious and comforting meal on a low FODMAP diet.
If you’re following a low FODMAP diet, you may wonder if potato soup is a safe option. The answer is yes, potato soup can be low FODMAP, but it depends on the ingredients used.
What is FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can cause digestive issues in people with irritable bowel syndrome (IBS) and other sensitive stomachs.
Which Potatoes are Low FODMAP?
Not all potatoes are created equal when it comes to FODMAP content. Russet potatoes are high in FODMAPs, while Yukon Gold potatoes are low.
Choosing Low FODMAP Ingredients
In addition to the potatoes, other ingredients in potato soup can also contribute to its FODMAP content. Here’s what to look for:
- Onion and Garlic: High in FODMAPs. Use low FODMAP alternatives like leeks or green onions.
- Dairy: Milk and cream can add FODMAPs. Use lactose-free or plant-based alternatives.
- Cornstarch: Can contain FODMAPs. Use arrowroot powder or potato starch instead.
- Bouillon Cubes: Often contain high-FODMAP ingredients. Make your own broth or use low FODMAP commercial brands.
Low FODMAP Potato Soup Recipe
Here’s a recipe for a delicious and low FODMAP potato soup:
Ingredients:
- 2 lbs Yukon Gold potatoes, peeled and diced
- 1 leek, white and light green parts only, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cups low FODMAP vegetable broth
- 1 cup lactose-free milk or plant-based milk
- 1/4 cup low FODMAP cornstarch
- Salt and pepper to taste
Instructions:
1. In a large pot, combine the potatoes, leek, carrots, celery, and broth.
2. Bring to a boil, then reduce heat and simmer until the potatoes are tender, about 15 minutes.
3. In a small bowl, whisk together the milk and cornstarch.
4. Gradually add the milk mixture to the soup, stirring constantly.
5. Bring to a simmer and cook for 5 minutes, or until thickened.
6. Season with salt and pepper to taste.
Other Low FODMAP Potato Soup Options
If you don’t have time to make your own, there are several low FODMAP potato soup options available commercially. Here are a few recommendations:
- Amy’s Organic Lentil Vegetable Soup
- Annie’s Homegrown Organic Creamy Potato Soup
- Pacific Foods Organic Creamy Potato Soup
Tips for Enjoying Potato Soup on a Low FODMAP Diet
- Start with a small portion: To test your tolerance, start with a small bowl of soup and monitor how you feel.
- Avoid high-FODMAP toppings: Don’t add high-FODMAP ingredients like sour cream, croutons, or cheese.
- Listen to your body: If you experience any digestive symptoms, stop eating the soup.
Health Benefits of Potato Soup
In addition to being low FODMAP, potato soup offers several health benefits:
- Rich in nutrients: Potatoes are a good source of vitamin C, potassium, and fiber.
- Anti-inflammatory: The compounds in potatoes can help reduce inflammation in the body.
- Heart-healthy: Potato soup is low in fat and cholesterol, making it a heart-healthy choice.
Recommendations: Savoring the Comfort of Potato Soup Without Digestive Woes
Potato soup can be a delicious and comforting meal on a low FODMAP diet. By choosing low FODMAP ingredients and following the tips above, you can enjoy this creamy delight without digestive discomfort.
Questions You May Have
1. How many FODMAPs are in potato soup?
The FODMAP content of potato soup depends on the ingredients used. A typical serving of low FODMAP potato soup contains less than 1g of FODMAPs.
2. Can I use other types of potatoes in low FODMAP potato soup?
Yukon Gold potatoes are recommended for low FODMAP potato soup, but you can also use other low FODMAP potatoes, such as fingerling potatoes or baby potatoes.
3. What are some other low FODMAP soup options?
Other low FODMAP soup options include carrot soup, celery soup, and tomato soup.
