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You make low-FODMAP soups without onion, garlic, pulses or shop-bought stock, and use only the green part of leeks. Flavour comes from garlic-infused olive oil, leek greens, ginger and herbs, and you make the stock yourself without onions. Ideally, follow the diet with support from a dietitian; if you have a medical condition, talk to your GP.
Soups without onion, garlic, wheat, pulses or honey, made with veg like potatoes, carrots, squash, parsnips or courgette. Instead of cream, use lactose-free cream or a little coconut milk.
Shop-bought stock almost always contains onion or garlic, so we don’t count it as low-FODMAP. Make your own from carrots, celeriac, parsnips and leek greens – our basic recipe for homemade vegetable stock without onion and garlic meets the rule. Or use water with salt and herbs.
With fixed rules based on Monash University’s classifications: a recipe only gets the label if none of its ingredients is on our list of high-FODMAP foods and any ingredient with a portion limit stays below it. What you tolerate is best worked out with a dietitian.
Yes, most keep for about three months in the freezer if well wrapped. Freeze them without the cream and stir in the lactose-free cream when you reheat them.