Are you craving a warm, gentle soup that supports digestion and delights the senses?
This low FODMAP carrot soup is perfect. With creamy coconut milk, fresh ginger, lemongrass and a hint of miso, it nurtures your gut and soothes your soul, all in just 4 servings.
Table of Contents
Why This Low FODMAP Soup Recipe Works for You
Designed for Sensitive Bellies
Every ingredient here is carefully chosen to respect the low FODMAP protocol. Carrot, potato, coconut milk (in controlled amounts), ginger, lemongrass and miso paste all align with Monash guidelines for gentle digestion.
Nutrient-Rich and Comforting
This soup delivers vitamins A and C, potassium, healthy fats from coconut oil/milk, and a subtle probiotic boost from miso paste. It’s nourishing, satisfying, and crooned with warmth.
Simple, Everyday Ingredients
With just a few pantry staples (carrot, potato, coconut milk, miso, ginger) you create a comforting bowl of soup. It’s easy, wholesome, and ideal for batch cooking and freezing.
Low FODMAP Carrot Soup Ingredients (serves 4)
- 700 g carrots, peeled and chopped
- 1 potato (approx. 200 g), peeled and diced
- 240 ml coconut milk (UHT, low FODMAP portion per serve)
- 1 tbsp coconut oil (or olive oil)
- 1 tsp salt (adjust to taste)
- 1–2 cm piece of fresh ginger, sliced (can replace with a teaspoon of dried ginger)
- 1 stalk lemongrass, bruised (can replace with a teaspoon of lemongrass powder)
- 1 tsp miso paste (ensure gluten-free if needed)
- Water, approx. 800 ml–1 litre (or use low FODMAP stock)
Method (Step by Step)
1. Prep and Sauté
- Warm the coconut or olive oil in a large pot over medium heat.
- Add sliced ginger and bruised lemongrass; gently sauté for 2–3 minutes to release their aromas; this builds depth without introducing high FODMAP ingredients.
2. Add Vegetables & Liquid
- Stir in the carrots and potato, coating them in the fragrant oil.
- Pour in water (or stock) to just cover the veggies.
- Bring to a gentle simmer, then reduce heat and cover. Cook for about 15–20 minutes or until vegetables are soft.
H3: 3. Blend & Season
- Remove the lemongrass stalk.
- Blend the soup until smooth.
- Return to low heat, add coconut milk, salt, and miso paste. Stir gently until fully combined. Avoid boiling to preserve miso’s probiotic qualities.
Serve in bowls with a drizzle of coconut milk, fresh parsley or coriander, and optionally a sprinkle of toasted pumpkin seeds or peanuts.
Macronutrient Breakdown (per serving)
Each serving (¼ of the full recipe) provides an approximate balance of energy, carbohydrates, fibre, fats and a modest amount of protein, making it a nurturing and satisfying option for a light meal or starter.
| Nutrient | Per Serving (1 of 4) |
|---|---|
| Energy | ~190 kcal |
| Protein | ~2.5 g |
| Carbohydrates | ~23 g |
| Sugars | ~9 g |
| Fibre | ~5 g |
| Fat | ~10 g |
| Saturated Fat | ~8 g (mostly from coconut) |
| Sodium | ~450–550 mg* |
*Note: Sodium will vary based on miso type and added salt. Use reduced-sodium versions or adjust to taste if necessary.
This nourishing blend of carbs, fat and fibre ensures satiety, steady energy and gut-friendly digestion.
Tips for Success
Low FODMAP Coconut Milk
Use only up to 120 ml coconut milk per serve (i.e., 480 ml total). This keeps it comfortably low FODMAP .
Boost Flavour Gently
Subtle ingredients like ginger, lemongrass or fresh herbs elevate flavour without upsetting digestion. Try basil, coriander or a squeeze of lime to enhance the freshness.
Health & Nutrition Notes
- Vitamin A & Beta-Carotene: Carrots are an excellent source, supporting vision and immune health.
- Healthy Fats: Coconut oil and coconut milk provide MCTs for energy and gut lining support.
- Probiotics: A dash of miso paste adds fermentation-friendly nutrients, even in vegan versions.
- Digestive Prep: Cooking the ginger and lemongrass slowly helps unlock their soothing phytonutrients.
❓FAQs about this low FODMAP Carrot Soup Recipe
Is coconut milk low FODMAP?
Yes, UHT coconut milk is low FODMAP at 120 ml per serving; avoid exceeding this to prevent FODMAP overload
Can I freeze this soup?
Absolutely! Store cooled soup in airtight containers for up to 3 months. Thaw overnight and reheat gently.
How can I reduce sodium?
Use unsalted stock (or water), reduce added salt, or rinse off excess miso paste.
Can I omit miso?
Yes, you can skip it or swap it for a low FODMAP stock cube. It adds flavour but isn’t essential.
Ready to Feel Better Through Food?
Looking for personalised support with low FODMAP eating?
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