Soup season is here!
Winter is well and truly upon us, which means it’s officially soup season - the time of year when it’s socially acceptable to wear pyjamas at 6pm and eat dinner with a spoon.
Soup is one of the best comfort foods around. It’s warm, gentle on the gut and a great way to pack in veggies, protein and those all-important fodmap-friendly flavours. But there’s one burning question that divides households across the country…is soup a meal or just an entrée?
In my household, the jury is split: two of us say “absolutely, it’s dinner,” while the other two claim it’s merely the warm-up act.
Meal or not, soup can absolutely be satisfying if you build it right - especially when you can’t lean on the usual garlic, onion and celery combo that forms the base of most classic soups (oh, how I miss that holy trinity…). But never fear: with the right herbs, spices and gut-friendly ingredients, you can create something delicious and low fodmap!
Let’s take a look at five fabulous soups you can enjoy this winter - plus the flavour swaps that make them taste amazing (without any fallout).
🥣 1. Chicken & corn soup
Our take on a classic, this version uses low fodmap chicken stock, tender shredded chicken and sweet bursts of corn. We've swapped out onion for the green tops of spring onions and added ginger for a comforting kick. It’s thick, soothing, and ready in under 30 minutes. Bonus: it’s hearty enough to qualify as a real meal (looking at you, soup-deniers). Check out the recipe here 👉🏽
🎃 2. Pumpkin & chickpea soup
Yes, chickpeas can be low fodmap - as long as you use canned and rinse them well. This recipe is creamy and satisfying, with a subtle Moroccan twist thanks to warming spices like cumin and smoked paprika. It’s the kind of soup that converts even the most committed meat-eaters (and may even silence those claiming “soup isn’t dinner”). Check out the recipe here 👉🏽
🥕 3. Carrot, orange & ginger soup
This one’s sunshine in a bowl. Naturally sweet carrots meet zingy orange and the warming heat of fresh ginger. We know it sounds fancy, but it’s dead simple to make. Plus, the vitamin C hit is perfect if your household has entered its fifth round of “sniffles season.” Check out the recipe here 👉🏽
🍋 4. Lemon chicken soup
Bright, zesty and deeply satisfying, this one’s our Mediterranean-inspired hug-in-a-bowl. The lemon lifts the chicken beautifully, and we use rice for bulk and body - because watery soup is the main argument for Team Entrée. A dash of thyme and a pinch of oregano keep things herby and warm without triggering tummy troubles. Check out the recipe here 👉🏽
🍅 5. Winter warmer tomato soup
Rich, red, and deeply comforting - without the bloating. This soup gets its depth of flavour from slow-cooked tomatoes, garlic-infused olive oil (a fodmap-friendly garlic alternative!), and a sprinkle of basil. Serve with toasted gluten-free sourdough or lactose-free cheese on top for a full-bodied winter feast. Check out the recipe here 👉🏽
✨ Spicing up low fodmap soups
Missing garlic, onion and celery? You’re not alone. But soup doesn’t have to be bland just because it’s low fodmap. Here are some flavourful, gut-friendly additions that do the heavy lifting:
Garlic-infused olive oil – captures the flavour without the fodmaps. Here’s our instructions on how to make your own (or buy some from your local grocer)
Green tops of spring onions or leeks – alliums you can use
Ginger – warming, anti-inflammatory and gut-friendly
Turmeric – great for colour and inflammation
Cumin & coriander – add earthiness and depth
Smoked paprika – a hint of heat and smokiness
Fennel seeds – use sparingly for a slight aniseed lift
Dried herbs – like thyme, rosemary, oregano, and bay leaves for classic comfort
These spices and herbs don’t just add flavour—they bring body, aroma and complexity to your soup, making it feel like a complete meal.
🥄 So... is soup really a meal?
We say yes. With the right ingredients (and maybe a cheeky slice of sourdough on the side), soup can be as satisfying as any dinner. But if you’re still debating this at home, just serve a double portion and call it even.
Whatever your stance, these five low fodmap soup recipes are designed to warm your belly without upsetting your gut. So go ahead—pick your favourite, get your soup pot bubbling, and enjoy the coziest part of winter.
(And if anyone complains it’s “just an entrée,” hand them a spoon and tell them to make their own dinner.)