Low FODMAP Thai Soup

Low FODMAP Thai Coconut Soup

Ginger and lemongrass and coconut… Oh my!  And basil… and cilantro, and chili and lime… Needless to say, if you’re looking for a low FODMAP Thai soup, you must give this one a whirl!

The blend of herbs and spices in this low FODMAP Thai-inspired soup make for a nice burst of light, creamy, warming, tangy and savory tones with a hint of sweetness and just the right amount of kick.

Thai soup inspiration

The first time I tried Tom Kha Gai (Thai coconut chicken) soup was with my now husband, Michael, at Titaya’s Thai Cuisine in Austin, Texas (in 2018).  Clearly it was so amazing, it inspired the creation of this recipe I’m about to share.

Jenna's first Thai soup (Tom Kha Gai soup) at Titaya's in Austin, Texas.

The ingredients

  1. Low FODMAP herbs and spices:  ginger, lemongrass, basil, cilantro, and chili peppers
  2. Fresh lime
  3. Low FODMAP broth of choice (I use bone broth)
  4. Culinary coconut milk
  5. Low FODMAP veggies
  6. Coconut oil

There are many ways to make this soup and you can feel free to add/swap veggies, use fresh lemongrass or change around the ratios of each ingredient.  You will most likely need to make a special shopping trip for some of these ingredients too.  But it is definitely worth it! 😉

Low FODMAP Thai spices

Ginger, lemongrass, basil, cilantro, and chili peppers are low in FODMAPs, high in antioxidants, and they even have special immune-boosting benefits, which can help reduce inflammation and build resilience naturally in the body. (1, 2, 3, 4)

I find that incorporating these pungent spices into this recipe always leaves me feeling nourished, re-vitalized and very inspired!

Fresh lime juice

You could technically also use lime juice out of a bottle, but I find nothing beats the taste of fresh-squeezed lime juice if you’re going for a great quality soup.

Bone broth / broth of choice

I make this low FODMAP Thai soup recipe with homemade bone broth, which has been a wonderful ally on my irritable bowel syndrome (IBS) and leaky gut healing journey.   But you can make this soup with whatever kind of broth you like!

Recommended reading: 

Bone Broth

Culinary coconut milk: where to find it

If you’re navigating irritable bowel syndrome (IBS), you may want to pick an option that doesn’t contain added sugars or fillers, for the sake of your gut microbiome.

Low FODMAP veggies

In this recipe I typically use spinach and mushrooms; however, since mushrooms are high in FODMAPs.

  • If you need to avoid them for gut health purposes, you can swap them for a few bunches of leeks in place of the mushrooms.

Coconut oil and IBS

Coconut oil (generally speaking) is a great cooking oil for people with IBS!

It’s dairy-free, low in FODMAPs, and if it’s cold-pressed, coconut oil even contains a special constituent called monolaurin which can help kill off certain types of “bad” dysbiotic gut microbes. (5)

INGREDIENTS:

  • 5 cups broth of your choice (you might like my simple all-purpose chicken stock)
  • 8 to 12-oz container of culinary coconut milk
  • 1 container fresh arugula or spinach
    • This is my secret ingredient… I add greens to almost everything! It’s not included in the traditional Thai version but it packs a nice extra micro-nutrient boost and some added texture. If you want to stick with a more authentic Thai style soup you can omit the greens.)
  • 1 pint container of fresh sliced mushrooms (or low FODMAP alternative: leeks)
  • 2 inches peeled ginger, sliced into chunks (these are for steeping and flavor but not to be eaten)
  • 1 tablespoon coconut oil
  • 1 tablespoon lemongrass paste
  • 1 teaspoon chili paste (use half if you aren’t into spicy foods)
  • Fresh lime slices (for extra tangy flavor)
  • Fresh basil and/or cilantro (for garnish and added flavor)

 DIRECTIONS:

  1. In a large pan, sauté mushrooms and coconut oil over the stovetop on low-medium heat, until mushrooms have just cooked through (about 5-7 minutes), stirring occasionally.
  2. In a large stockpot, while mushrooms are cooking, bring broth to a boil.
  3. Add coconut milk and reduce to a simmer.
  4. Add cooked mushrooms, ginger, lemongrass and chili. Simmer for about 15-20 minutes.
  5. Add arugula; stir and simmer for additional 5-7 minutes or until it has cooked through.
  6. Serve in soup bowls, adding a squeeze of fresh lime (or a drop of lime essential oil), and fresh herbs to your liking.
  7. ENJOY!
Low FODMAP Thai Soup

Low FODMAP Thai Coconut Spice Soup

Course Soup
Cuisine Thai

Ingredients
  

  • 5 cups broth of your choice
  • 8 to 12- oz container of culinary coconut milk
  • 1 container fresh spinach
  • 1 pint container of fresh sliced mushrooms or low FODMAP alternative: leeks
  • 2 inches peeled ginger sliced into chunks (these are for steeping and flavor but not to be eaten)
  • 1 tablespoon coconut oil
  • 1 tablespoon lemongrass paste
  • 1 teaspoon chili paste use half if you aren’t into spicy foods
  • Fresh lime slices for extra tangy flavor
  • Fresh basil and/or cilantro for garnish and added flavor

Instructions
 

  • In a large pan, sauté mushrooms and coconut oil over the stovetop on low-medium heat, until mushrooms have just cooked through (about 5-7 minutes), stirring occasionally.
  • In a large stockpot, while mushrooms are cooking, bring broth to a boil.
  • Add coconut milk and reduce to a simmer.
  • Add cooked mushrooms, ginger, lemongrass and chili. Simmer for about 15-20 minutes.
  • Add arugula; stir and simmer for additional 5-7 minutes or until it has cooked through.
  • Serve in soup bowls, adding a squeeze of fresh lime (or a drop of lime essential oil), and fresh herbs to your liking.
  • ENJOY!
Keyword low fodmap soup, low fodmap thai soup
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