FODMAP tomato soup with carrot
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Low-FODMAP Tomato soup with Carrot

Soup, who does not love it? It’s warm, savory, and comforting. Unfortunately, it usually contains FODMAPs. Either garlic or onion in the broth, a high-FODMAP vegetable, or even some lactose in the cream. This makes it difficult to buy soup in the supermarket or at a restaurant. 
Luckily, low FODMAP soup is not difficult to make. And this recipe for low FODMAP tomato soup with carrot is super simple!


The Soup

This recipe I made on a Saturday morning, to have a nice and filling lunch. But it can just as well be used as dinner or an afternoon snack.
I combined it with 2 slices of sourdough spelt bread (but you can also use gluten-free bread) with grass-fed butter and some delicious nori and vegetable rolls. Yum!

This soup contains only low-FODMAP servings of vegetables. If you can tolerate lactose, you can use creme fraiche in the soup, but if you are lactose intolerant, coconut cream is a very tasty substitute!

The nori rolls are super easy to make, and really remind me of sushi (which I love very much!) without it having unhealthy added sauces or sugar as is usually the case with sushi rice.

Are tomatoes low FODMAP?

If you want to make a low FODMAP tomato soup, it is important to pay close attention to the portion sizes. Tomato contains fructose if you use too much of it. Canned peeled tomatoes have been tested by Monash University.
Not too long ago they even retested different types of tomatoes and lowered the low FODMAP portions, so make sure to check if recipes have already been revised after the last update from Monash University!

The low FODMAP portion of canned peeled tomatoes is 100 grams, and you can certainly make a delicious soup with that! If you are not intolerant to fructose you can of course use more, and if you are not very intolerant to fructose you can also opt for the ‘orange’ portion of 190 grams of peeled tomatoes. Choose whatever suits your tolerance levels!

Are carrots low FODMAP?

The second vegetable used in this low FODMAP tomato and carrot soup is… surprise! Carrot!
Carrot is completely low FODMAP, and has no upper limit for the FODMAP diet. That makes the carrot a very good base for this low FODMAP soup!

So, get started and enjoy your delicious low FODMAP tomato soup with carrot. I’m curious what you think of it!


Low-FODMAP Tomato and Carrot Soup

Recipe by Positive Gut –

Nice savoury and filling low-FODMAP soup. For a healthy lunch or dinner.
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 4 soup bowls



  • 500 g carrots
  • 1 can diced tomatoes 100 per person is low FODMAP
  • 2-3 cans water
  • 1 cube low-FODMAP broth
  • 1 tbsp olive oil
  • 1 tbsp coconut cream you can use creme fraiche if you’re not lactose-intolerant
  • 1 tbsp turmeric
  • 1 tsp cumin

Nori rolls

  • 2 sheets nori
  • 30 grams avocado sliced
  • 50 grams vegetable sprouts
  • 1/2 red bell pepper sliced in long thin strips
  • 1 small carrot sliced in long thin strips


  • Peel the carrots and slice into 1 cm pieces
  • Put the olive oil in a soup pan, and shortly bake the carrots. Add the tomatoes, refill the can with water and add the water (2x). Add turmeric, cumin and the broth cube. Bring to a boil and let simmer for about 20-30 minutes until the vegetables are cooked.
  • In the meantime, start working on the nori rolls. Place the nori sheet on a flat surface, and lay the avocado, vegetable sprouts, red bell pepper strips and carrot strips on the bottom side of the sheet. Roll the sheet from bottom to top, with the filling in it. Once you have reached the top, slightly moisten the upper part of the nori sheet, and keep rolling. The nori will attach itself once it's a little wet.
  • After rolling the nori, the soup will be about done. Check with a fork if the vegetables are soft. Transfer the soup to a kitchen machine or blender. And blend till smooth. Reheat the soup in the pan.
  • Serve the soup with 1 tbsp of coconut creme/creme fraiche, 2 slices of spelt sourdough (or glutenfree) bread with (salted) butter and your nori rolls. Enjoy!

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