Best Low FODMAP Cream of Mushroom Soup (Gut-Friendly, Vegan Option Available)

Discover how to make creamy low-FODMAP mushroom soup that’s IBS-safe, gluten-free, and full of earthy flavor. Easy, dairy-free, and ideal for sensitive stomachs.

Come on in and savor the rich, earthy comfort of our Low-FODMAP “Cream of Mushroom” Soup! This isn’t just any recipe—it’s specially designed to capture that classic umami flavor and velvety texture you love, all while being kind to your tummy. No high-FODMAP ingredients here! It’s perfect for soothing sensitive stomachs and warming your soul. Our simple step-by-step guide means a delicious, IBS-friendly meal is just minutes away. Say goodbye to those bland, store-bought options and hello to wholesome, homemade comfort food.

🥄 The Story Behind This Soup

For many of us, cream of mushroom soup brings back memories—it’s cozy, creamy, and just like a warm hug in a bowl. It was our go-to for casseroles or a quick comforting meal. But if you’ve ever dealt with IBS or had to go low-FODMAP, you know the struggle. Mushrooms can be tricky, and most traditional recipes are loaded with garlic, onions, and dairy—all big no-nos for sensitive stomachs.

I felt that loss too. I wanted that same nostalgic flavor without the pain. So, I started experimenting. It wasn’t about removing flavor—it was about rediscovering it in a gut-friendly way. And wow, did it change everything. This recipe is my way of bringing that comfort back, one bowl at a time.

🌟 Why Homemade Low-FODMAP Soup Wins Every Time?

When you’re following a low-FODMAP diet, store-bought soups just don’t cut it. They often sneak in ingredients like onion powder or whey, which can be harsh on your gut.

Here’s why making your own is a game changer:

• Full Ingredient Control: No hidden FODMAPs—only safe, simple ingredients.
• Low-FODMAP Mushroom Selection: Oyster mushrooms are your best friend here, or careful portions of button/cremini mushrooms.
• No Artificial Additives: Just fresh, real ingredients—pure flavor without preservatives.
• Custom Flavor & Creaminess: Make it your way—richer, thicker, more herbaceous. It’s your call!

Why This Soup is Better Than Store-Bought?

• Low FODMAP Certified Ingredients: No garlic, onion, or lactose.
• Silky & Earthy: Coconut milk or lactose-free cream adds richness.
• Made with Fresh Mushrooms: Use oyster or canned champignon mushrooms, which are FODMAP-safe.
• Casserole-Ready: Use it as a base for FODMAP-friendly recipes.

Most canned mushroom soups contain onion powder and cream—this version avoids all irritants and is still thick, satisfying, and full of umami flavor.

Nutrition Facts (Per Serving)

• Calories: 190
• Protein: 4g
• Carbs: 9g
• Fat: 15g
• Fiber: 1g
• Sodium: 490mg

🍲 Recipe: Low-FODMAP Cream of Mushroom Soup

Servings: 4
Prep Time: 15 mins
Cook Time: 25–30 mins

🍄 Magic Ingredients (Gut-Friendly Edition)

• Oyster Mushrooms: Naturally low-FODMAP and deeply flavorful.
• Garlic-Infused Olive Oil: All the aroma of garlic, none of the FODMAPs.
• Green Scallion Tops: That mild onion flavor we all miss—without the gut discomfort.
• Certified Low-FODMAP Broth: Store-bought or homemade.
• Lactose-Free Milk or Coconut Milk: Creamy without compromise.
• Asafoetida: A tiny pinch mimics garlic/onion depth. Optional, but magical.

Ingredients:

• 2 tbsp garlic-infused olive oil
• 1 lb (450g) oyster mushrooms, chopped
• 1/4 cup green scallion tops (green only)
• 1/2 tsp asafoetida (optional)
• 1/2 tsp dried thyme
• 1/4 cup gluten-free flour or 3 tbsp cornstarch
• Salt & pepper to taste
• 4 cups low-FODMAP chicken/vegetable broth
• 1 cup lactose-free milk or full-fat coconut milk

Optional Garnishes: Fresh thyme, extra scallions, croutons, or a drizzle of garlic oil.

Instructions:

1. Sauté: Heat olive oil in a large pot. Sauté mushrooms for 8–10 minutes until golden and soft. Add scallion tops, thyme, and asafoetida. Cook another 2 minutes.
2. Make the Roux: Stir in flour. Mix constantly for 1–2 mins to cook out raw taste.
3. Add Broth & Milk: Gradually add broth, whisking to prevent lumps. Then add milk. Keep stirring until smooth and slightly thickened.
4. Simmer: Lower heat and simmer for 10–15 minutes, covered. Stir occasionally.
5. Blend: For a creamy texture, blend half the soup until smooth. Leave some chunks for texture if you like.
6. Season & Serve: Add salt and pepper to taste. Ladle into bowls, garnish, and enjoy!

🧠 Know Before You Cook: FODMAP Awareness Tips

1. Not all mushroom soups are the same.
Even though “mushroom” sounds healthy, many restaurant and canned varieties use high-FODMAP ingredients like onions, garlic, cream, and high-mannitol mushrooms like shiitake and portobello. Always check ingredient lists—and better yet, make your own!

2. Portion size matters with FODMAPs.
Even low-FODMAP foods can become high-FODMAP when you eat too much. For example, button mushrooms are only safe in ≤75g servings. If you’re using anything other than oyster mushrooms, measure carefully.

3. Garlic-infused oil: low-FODMAP when made correctly.
The key is that fructans (the FODMAP in garlic) are water-soluble—not oil-soluble. This means you can infuse garlic flavor into oil without absorbing the FODMAPs, as long as you strain out all garlic pieces before using.

4. Watch your broth labels.
“Natural flavors” on packaged broth can sometimes include garlic/onion. Choose certified low-FODMAP brands like Fody or Gourmend, or make your own with herbs, carrots, celery tops, and scallion greens.

5. Choose your thickener wisely.
Gluten-free all-purpose flour is usually safe, but check for additives like inulin or chicory root. Cornstarch is a simpler, safer alternative and gives a nice silky texture.

6. Dairy-free ≠ low-FODMAP.
Some plant-based milks like almond and oat are high in FODMAPs in typical serving sizes. Stick to canned coconut milk (limited to ~½ cup per serve) or lactose-free dairy milk for safe creaminess.

🥄 Make It Yours: Safe Additions & Customizations

Want extra protein?

• Add shredded cooked chicken or turkey after blending.
• Stir in canned lentils (drained and rinsed)—up to ¼ cup per serving is low-FODMAP.

Want more greens?

• Add a handful of spinach or kale during the last few minutes of cooking. These are low-FODMAP in moderate amounts and blend in beautifully.

Want more depth?

• A splash of low-FODMAP white wine (about 2 tbsp) added after sautéing mushrooms can brighten the flavor. Cook it down before adding the broth.

Want it vegan?

• Use coconut milk and veggie broth, and add a tablespoon of nutritional yeast for that cheesy, umami-rich flavor.

⚠️ IBS Flare-Up? Modify as Needed

• If you’re in a flare-up phase (sensitive to even small triggers), stick strictly to the Monash app’s serving sizes.
• Try omitting the asafoetida or coconut milk if you’re unsure how your body reacts.
• You can also strain the soup after blending if you want a super-smooth broth-style version.

❓ FAQs About Low-FODMAP Cream of Mushroom Soup

Q: Are all mushrooms low-FODMAP?
A: Not all! Stick to oyster mushrooms for larger portions. Button and cremini are okay in small servings—about 75g (1 cup sliced). Always check the Monash FODMAP app.

Q: Can I make it dairy-free?
A: Yes! Use full-fat canned coconut milk. It blends beautifully and gives that creamy richness you crave.

Q: Where can I buy low-FODMAP broth and garlic oil?
A: Try brands like Fody Foods or Gourmend. They’re available in U.S. grocery stores or online. Or make your own!

Q: Can I store or freeze this soup?
A: Absolutely. Refrigerate for 3–4 days or freeze for up to 3 months. Reheat gently and add a splash of milk or broth if it thickens.

🧡 Reclaim the Comfort You Deserve

There’s nothing more comforting than knowing you can enjoy your favorite foods again—without fear, without discomfort. This soup isn’t just safe—it’s sensational. Creamy, savory, soulful. Just like you remember, only better.

So grab a spoon, take a deep breath, and let that first sip bring back all the warmth of home. Happy cooking, happy tummy!

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