Is French Onion Soup Low FODMAP? The Truth Revealed!

If you’re a fan of French onion soup but have been diagnosed with IBS, you may be wondering if you can still enjoy this classic dish. The good news is that with a few modifications, you can make a delicious low FODMAP French onion soup that won’t trigger your symptoms.

What is FODMAP?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be difficult to digest and can cause symptoms of IBS, such as gas, bloating, abdominal pain, and diarrhea.

Is French Onion Soup High in FODMAPs?

Traditional French onion soup is high in FODMAPs due to the use of onions and garlic. Onions are high in fructans, a type of FODMAP that can cause symptoms in people with IBS. Garlic is high in inulin, another type of FODMAP.

How to Make Low FODMAP French Onion Soup

To make a low FODMAP French onion soup, you will need to substitute green onions for onions and garlic-infused olive oil for garlic. Green onions are low in FODMAPs, and garlic-infused olive oil provides the flavor of garlic without the FODMAPs.

Low FODMAP French Onion Soup Recipe

Here is a recipe for a low FODMAP French onion soup:

Ingredients:

• 2 tablespoons garlic-infused olive oil
• 6 cups thinly sliced green onions
• 4 cups beef broth
• 2 cups water
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 baguette, sliced
• 1 cup shredded Gruyere cheese

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the green onions and cook until softened, about 5 minutes.
3. Add the beef broth, water, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Ladle the soup into bowls and top with sliced baguette and Gruyere cheese.
5. Serve immediately.

Other Low FODMAP Soups

In addition to French onion soup, there are many other low FODMAP soups that you can enjoy. Here are a few ideas:

• Chicken noodle soup
• Tomato soup
• Vegetable soup
• Lentil soup
• Bean soup

Tips for Making Low FODMAP Soups

Here are a few tips for making low FODMAP soups:

• Use low FODMAP vegetables, such as carrots, celery, potatoes, and spinach.
• Avoid using high FODMAP vegetables, such as onions, garlic, and beans.
• If you are using meat, choose lean meats, such as chicken or fish.
• Avoid using fatty meats, such as bacon or sausage.
• Use low FODMAP spices, such as salt, pepper, and thyme.
• Avoid using high FODMAP spices, such as garlic powder or onion powder.

Enjoying French Onion Soup on a Low FODMAP Diet

With a few simple modifications, you can enjoy French onion soup on a low FODMAP diet. By using green onions and garlic-infused olive oil, you can create a delicious and satisfying soup that won’t trigger your symptoms.

What You Need to Know

1. Can I use regular onions in low FODMAP French onion soup?

No, regular onions are high in FODMAPs and should be avoided on a low FODMAP diet.

2. Can I use garlic powder or onion powder in low FODMAP French onion soup?

No, garlic powder and onion powder are also high in FODMAPs and should be avoided on a low FODMAP diet.

3. Can I add other vegetables to my low FODMAP French onion soup?

Yes, you can add other low FODMAP vegetables to your soup, such as carrots, celery, or potatoes.

4. Can I use white wine in my low FODMAP French onion soup?

Yes, you can use a small amount of white wine in your soup, but be sure to check the label to make sure it is low FODMAP.

5. Can I freeze low FODMAP French onion soup?

Yes, you can freeze low FODMAP French onion soup for up to 3 months.