Low FODMAP Vegetable Soup

This low fodmap vegetable soup is designed to help you test your tolerance to polyols (mannitol) in the reintroduction phase.
Easy
Reintroduction
60 minutes
Vegan

Ingredients

  • 2 cups vegetable broth
  • 1 cup carrots, diced
  • 1 cup zucchini, diced
  • 1 cup spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Sign up

Time to test polyols (mannitol)!1. **Gather Ingredients:** Choose fresh ingredients including your reintroduction target: foods high in polyols (mannitol).2. **Prepare Carefully:** Follow the standard steps but highlight and track how your body reacts to the polyols (mannitol)-containing ingredient.3. **Cook or Assemble:** Stick to usual preparation, ensuring all other ingredients are low FODMAP.4. **Serve with Confidence:** Enjoy and observe. This is about tuning into your digestion.5. **Record the Results:** After eating, track symptoms for 24–48 hours.📘 Note: Only introduce one FODMAP group at a time—this recipe helps you isolate polyols (mannitol).

Last updated:
March 26, 2025
Related articles
FODMAP-Friendly Teriyaki Chicken Bowl
A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.
Savory FODMAP Snack: Cucumber + Yogurt Bowl
A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.
FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar
A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.