Recipes

Low FODMAP Pumpkin Soup – Creamy, Comforting & Gut-Friendly

This fodmap-friendly pumpkin soup is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

Medium

Elimination

50 minutes

Gluten Free

Ingredients

1 tbsp garlic-infused olive oil (no garlic solids)
1 tsp fresh grated ginger (or 1/4 tsp ground ginger)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp smoked paprika (optional for a savory twist)
1 can (15 oz) 100% pure pumpkin puree (not pumpkin pie filling)
2 cups low FODMAP vegetable broth (homemade or store-bought without onion/garlic)
1/2 cup lactose-free cream (or coconut cream if tolerated)
Salt & pepper to taste
Optional: chives, pumpkin seeds, lactose-free yogurt swirl for topping

Instructions

Sauté the Aromatics
- In a large saucepan, heat garlic-infused oil over medium heat.
- Add ginger, cinnamon, nutmeg, and smoked paprika. Sauté for 30–60 seconds until fragrant.
Add Pumpkin & Broth
- Stir in the pumpkin puree and broth. Mix well.
- Bring to a gentle simmer and cook for 10–15 minutes to let flavors meld.
Blend & Cream
- Remove from heat. Use an immersion blender to blend the soup until smooth (or carefully transfer to a blender in batches).
- Stir in lactose-free cream. Warm gently for another 2–3 minutes.
- Season with salt and pepper to taste.
Serve It Up
- Ladle into bowls and top with chives, a swirl of lactose-free yogurt or cream, and toasted pumpkin seeds for crunch!

FODMAP Notes:

Pumpkin puree is low FODMAP in 1/3 cup (75g) servings. This recipe is portioned safely!
Garlic-infused oil gives flavor without triggering symptoms (make sure it’s only oil, no garlic bits).
Use only low FODMAP-certified broth, or make your own without onion or garlic.
Lactose-free cream or coconut cream keeps it smooth and safe.

Last updated:

March 30, 2025

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