Low-FODMAP Pumpkin Soup

Low-FODMAP Pumpkin Soup
(Last Updated On: May 22, 2020)
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FODMAP Pumpkin soup

So many soups on Positive Gut! When I first started on my FODMAP journey, I believed soup was something that would turn out very difficult to be eating. Guess what? I was wrong! And I loooove this low FODMAP pumpkin soup!

To be fair, buying soup somewhere, either a restaurant or a supermarket, and then eating it is definitely a No No! (most of the time) But making it yourself is quite easy and delicious! Just make a big batch, and freeze some for later. This way you’ll always have a healthy soup on hand whenever you feel like eating it!

The Pumpkin Soup

This soup is made with pumpkin, carrot and a lot of spices. Be careful with the pumpkin though, some types of pumpkin are not allowed on the FODMAP diet (like the butternut). So really pay attention that you’re buying the right one (the round one)!

For a while, cutting up a pumpkin was possibly my least favorite thing in the world. But then I learnt that the pumpkin doesn’t need to be peeled and can just be cut into cubes and put in the pan! That makes things so much easier!
Another option is to buy the pumpkin pre-cut. Supermarkets often have them either refrigerated or frozen. The only downside to this is that it’s way more expensive. But choose the option that feels right for you!

If you’re looking for the right stock cube to use, always pay attention to the ingredients listed on the package. Often a cube or powder will contain onion, garlic or wheat powder, which are no good on the FODMAP diet. You can also make a herbal broth bag, a how-to is included in my article ‘7 Best FODMAP and Gluten-Free Spice Mixes’.

Other than cutting the pumpkin, which takes a little bit of time, the low FODMAP pumpkin soup is quite simple to make. Once again I have combined my soup with sourdough bread. Sourdough bread is very healthy and helps increase the healthy Bifidobacteria in your gut as you can read in my article ‘The Health Benefits Of Sourdough Bread’. What makes it even more awesome, is that the sourdough breaks down the FODMAP – Fructans and this makes the bread suitable for the FODMAP diet in controlled portion sizes.

If you can’t tolerate gluten, you can get yourself a gluten-free bread, and then the whole recipe is suitable for people with gluten intolerance or celiac disease.

For now, get cooking again! Enjoy your soup, and let me know how you liked it!

FODMAP Pumpkin soup

Low-FODMAP Pumpkin Soup

Recipe by Positive Gut - positivegut.com

Recipe for a delicious low FODMAP and gluten free soup. Easy to make and super healthy!
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Servings 4 portions



  • 1 kg Japanese Pumpkin Important to take the round pumpkin and not butternut squash for example. You can cut it yourself or buy it pre-cut.
  • 500 g carrot
  • 2 tbsp olive oil
  • 2 tsp curry powder
  • 1 tsp cumin powder
  • 1 tsp turmeric powder
  • 1 cube vegetable stock Make sure to look for a low FODMAP option or make your own herbal broth bag
  • 1200 - 1500 ml water

On the side

  • sour cream Use 1 tbsp p.p. to stay low FODMAP (lactose)
  • sourdough bread or gluten-free bread Use max. 2 slices p.p. to stay low FODMAP (Oligo's - Fructans) or use gluten free bread if you need to


  • Start by cutting the pumpkin. Cut the pumpkin in half, and then scoop the soft insides with the pumpkin seeds out with a spoon. Then cut every half of the pumpkin in about 4-5 slices and every slice into cubes.
  • Skin the carrots, and cut them into big chunks. Put the kettle on with about 1500 ml water in there.
  • Put a soup pan on the fire and add the olive oil. Once the pan is properly heated, add the pumpkin cubes, the carrot, curry powder, cumin powder, and turmeric powder. Mix properly and leave it to heat a little.
  • Add about 1200 ml of water from the kettle and the stock cube or the herbal broth bags (from my article '7 Best FODMAP an Gluten Free Spice Mixes). Stir and bring to a boil. Turn the heat down a little, and leave it to simmer with the lid on for about 30 minutes.
  • After 30 minutes, test to see if the pumpkin and carrots are done by poking them with a fork. If the fork goes through easily, they're done. If not, keep them on the fire for a little longer.
  • Once the vegetables are cooked, get a blender and blend the soup smooth. If you think the soup is too thick, you can add more water to dilute it.
  • Scoop the soup into soup bowls, add a tablespoon of sour cream to it and the slices of sourdough bread. Enjoy your meal!

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