FODMAP spinach and coconut soup
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Low FODMAP Spinach and Coconut Soup

The soup of the day is a lovely low FODMAP spinach and coconut soup with a hint of zucchini. An easy and delicious soup that goes well on a lazy Sunday or for lunch. Make sure to keep to the recommended amounts of vegetables as provided by the Monash Uni Low FODMAP Diet app, and this soup will keep your tummy calm. 

As you may have noticed in my previous tomato and carrot soup post (for the recipe, click here), I like soup. 
So it was about time to write another FODMAP soup recipe! Easy to make a great meal, if you combine it with brown gluten-free bread!

FODMAP Spinach and coconut Soup

Ingredients of the low FODMAP spinach and coconut soup

The low FODMAP soup consists of mainly low FODMAP ingredients. It is important to pay attention to the portion sizes of the coconut, leek, and zucchini because they do have a max.

You can freely use the herbs in the soup. Virtually all fresh and dried herbs are low FODMAP and have no maximum serving size. This is a great way to flavor soup and meals!

Is leek low FODMAP?

You may be thinking, leeks in a low FODMAP soup?! Has Manon gone completely mad?!

But the green tops of the leeks have been tested, and are low FODMAP up to 100 grams! So you can use some of that. Be careful not to use the white bottom, because it contains fructans!

Is courgette / zucchini low FODMAP?

Courgette / zucchini is also low FODMAP, up to a certain limit (65g). If you use more than 65 grams, it contains some fructans.

Is coconut milk low FODMAP?

Coconut milk also has a maximum portion. This time 60g of canned coconut milk is allowed during the low FODMAP diet. The FODMAP in coconut milk is sorbitol. So there is no risk of stacking FODMAP with the zucchini and/or leeks.

Is spinach low FODMAP?

Yes! Regular spinach (not baby spinach!) is completely low FODMAP and free to use! (And we’re celebrating this!)
So use a lot of spinach in this soup.

Is broth low FODMAP?

You have to be careful with broth. Many stock cubes contain garlic or onion powder and are therefore high in FODMAPs. So always check the ingredients list carefully.

What do I eat with the soup?

The soup itself already contains a small amount of fructans. From the zucchini and perhaps it was not 100% possible to avoid the white parts of the leek. That is why it is best to combine this soup with a low-FODMAP gluten-free brown sandwich. This way you avoid FODMAP stacking.

If you would opt for sourdough bread (which in itself is a low FODMAP option), you do have a chance of FODMAP stacking. Because it contains some fructans, just like zucchini and leeks.

So now, on with the soup! Please tell me if you tried and liked the soup, what is your favorite soup?


Spinach soup recipe

Low FODMAP Spinach and Coconut Soup

Recipe by Positive Gut -

Lovely and healthy low FODMAP spinach soup.
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Servings 3 people


The soup

  • 225 grams fresh spinach not baby spinach
  • 180 grams coconut milk low FODMAP, count max. 60g per person
  • 1 courgette low FODMAP, count max. 65g per person
  • 1 leek only the green tops are low FODMAP, count max. 100g per person
  • 8 grams low FODMAP stock powder/cube
  • 2 cups water you can add more later if the soup is too thick
  • 1 tbsp olive oil regular, so not extra vierge (that is not for cooking)
  • 1 tsp curry powder
  • 0,5 tsp ground cumin
  • 0,5 tsp ground turmeric

On the side

  • 2 slices brown gluten-free bread
  • butter low FODMAP, count max. 19g per person


  • Put on the kettle with 2 cups of water. Cut the courgette into cubes.
  • Heat the olive oil in a soup pan and sautée the curry powder, cumin and turmeric.
  • Add the leek and courgette and stir until soft. Add the water and the low FODMAP stock powder/cube. Bring to a boil. Let simmer for about 5 minutes.
  • Add the coconut milk and spinach and bring to a boil again. Let simmer for about 5 minutes until the spinach is soft.
  • Tranfer the soup (in 1 or 2 batches) into a blender and blend until smooth.
  • Reheat the soup and serve with the gluten-free bread and butter. Bon Appetit!

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