This low fodmap carrot soup is one of the best SIBO soup recipes to enjoy while on phase 1 of the SIBO diet. The anti-inflammatory soup with turmeric and ginger is the perfect SIBO soup to help calm down inflammation in the GI tract.
This low-fodmap carrot ginger soup is particularly healing for someone with compromised digestive function, as this soup is easy to digest and great for anyone on the low-fodmap diet due to a sensitive gut. If you are a soup lover looking for low-fodmap soup, you are in for a treat with this delicious and easy carrot soup.
Combining cooked then blended carrot with turmeric and ginger is super soothing for an inflamed GI lining.
Ginger is a culinary herb with properties that:
- increase gastrointestinal motility
- reduce abdominal pain
- reduce nausea
Ginger also has antibacterial properties that are perfect for SIBO and restoring the terrain in the upper digestive system.
Turmeric is another anti-inflammatory culinary herb containing curcumin, known for its powerful anti-inflammatory properties.
This cinnamon-spiced carrot soup made with boiled carrots, sautéed ginger, and turmeric root blended with a touch of coconut milk is then seasoned with sea salt and pepper to taste. You can make this easy carrot soup in 20-30 minutes!
The cinnamon, ginger, and turmeric in this SIBO-friendly soup recipe have a warming and mildly spicy flavor. When making recipes for the SIBO diet, you got to learn how to spice up your soups with natural spices.
Cinnamon, ginger, and turmeric are the perfect combination in this creamy vegan low fodmap soup. Coconut milk is the best low fodmap milk that combines beautifully with local or organic carrots.
In all honesty, if you need recipes for the low fodmap diet or SIBO diet, I understand your struggle. Finding delicious and healthy recipes allowed on the SIBO diet can take time and effort.
Making SIBO recipes for phase 1 of the SIBO diet is the hardest! I recommend the SIBO diet for my clients during the initial stages of the SIBO protocol, and I often get asked, what can I eat on the SIBO diet? Or do you have any recipes?https://rankiq.io/what-is-the-fodmap-diet-benefits-of-the-fodmap-diet-for-sibo-and-ibs
So here I am, doing my best to whip up delicious and easy SIBO recipes with what can feel like a very restricted diet. But remember, it’s only for a short time that you need to follow the SIBO diet. You’ve got this!
As symptoms improve and SIBO is dealt with, you can diversify your diet again. But in the meantime, try making this low fodmap carrot soup with coconut milk. It’s easy to make, creamy, and yummy!
If you’re vegetarian or vegan needing SIBO recipes, this dairy-free carrot soup is for you!
I advise my clients with SIBO to eat as many low-fodmap vegetables as possible. Vegetables are nutritious and cleansing for the liver.
Most people don’t know that the liver and gallbladder are primary organs involved in digestion.
Optimal liver health and gallbladder functions are crucial for preventing SIBO from developing. So, nourish your body with this liver-cleansing and gut-healing carrot soup.
This low fodmap carrot ginger soup makes enough for two servings. You can easily double the recipe to make more. I am a huge fan of batch cooking, so you can also make a bigger batch and freeze the leftovers in glass storage containers for easy follow-up lunches.
Low Fodmap Carrot Soup Ingredients
- 3 cups diced carrot
- 2 cups of water
- 2 tbsp minced fresh ginger root
- 2 tbsp minced fresh turmeric root
- ½ cup coconut nut milk
- ½ tsp coconut oil
- ½-1tsp sea salt (or to taste) black pepper to taste
- 1 tsp cinnamon
How to make this low fodmap SIBO soup
To make this SIBO soup, place 3 cups of diced carrot rounds into a medium pot with 2 cups of boiling water.
Let the carrots boil for 20 minutes on the stove top or until tender with the lid on
In a large saucepan, saute the diced ginger and turmeric root in coconut oil with some salt and pepper for 5 minutes on medium heat.
When the carrots are finished cooking, combine all the remaining ingredients in the soup pot with the cooked carrots. Blend all the ingredients using an immersion blender. You can also use a regular blender or food processor to blend this delicious soup if you don’t have a stick blender.
Season with a pinch of salt and black or white pepper to taste and enjoy this anti-inflammatory gut healing, SIBO-friendly soup recipe😊
I didn’t use a prebought low fodmap stock as I wanted to make this recipe suitable for the phase 1 SIBO diet. If you are not on a strict SIBO diet, you can use a low-fodmap stock such as a chicken broth. Roza’s Gourmet has a beef and chicken broth that the Monash university has tested to be low-fodmap in a serving size of 1 cup.
These homemade bone broths are fantastic for healing the digestive tract as long as you are not histamine intolerant. If lots of water boiled out while cooking the carrots, you may need to add additional water or broth at the very end to get your desired soup texture.
Additional low-fodmap soup recipes you may like:
Low Fodmap Chicken Rice Soup with Lemon
If you are struggling with SIBO, Dr. Nirala Jacobi from the SIBO Doctor has a very informative patient SIBO success course to beat SIBO for good. This course covers
- underlying causes of SIBO
- testing for SIBO
- Symptoms of SIBO
- types of SIBO
- biphasic SIBO diet
- antimicrobials for SIBO
And much more!
Dr. Nirala Jacobi has been my go-to resource for information on SIBO. There is so much to know about SIBO, and the SIBO success plan covers all the essentials you need to know about SIBO to beat SIBO for good.
Low Fodmap Carrot Soup
- 3 cups carrots
- 2 cups water
- 2 tbsp fresh ginger
- 2 tbsp fresh turmeric
- ½ cup coconut milk
- ½ tsp coconut oil
- ½ tsp sea salt
- 1 tsp cinnamon
- Bring 2 cups of water to a boil
- Dice 3 cups carrots and cook in boiling water for 20 minutes
- Saute finely diced ginger and turmeric in coconut oil for 5 minutes
- Combine all ingredients into the pot with the carrots and blend using an immersion blender
How much cinnamon do you use? You talk about it in the body of the text, but it’s not listed as an ingredient.
Hi Erin, I use 1 tsp of cinnamon! and thanks for letting me know that I didn’t have it listed in the recipe. I have now updated the recipe with the cinnamon 🙂
Nice easy recipe. Tummy feels happy. I added a few potatoes (sweet potatoes are better for the IBS) since I’m super hungry around lunch time and it still worked really well.
Hi Pam, so glad you enjoyed the recipe and found it easy to make! Sweet potatoes are a great addition to make it more filling if you tolerate them well 🙂
Hi! Just finished making this recipe! Taste great, however, I’m wondering what I did wrong! It does not look like soup or anything like your picture. Mine came out more like a mashed sweet potato type of consistency. I even added more coconut milk and a little water, but didn’t want to add too much to take away from the flavor. The only thing I can think of is that when I boiled my carrots, too much water evaporated. I have a brand new gas stove and everything cooks in lightening speed, which I’m still getting used to. What do you think?
I know that when I made the soup I had just enough water in it to make it the texture of soup so yes maybe too much water boiled out when the carrots were cooking. I would suggest measuring the amount of water after cooking the carrots and adding in more water to equal the total amount. You can always add more ginger, turmeric, cinnamon along with more water to maintain the flavours if more water is needed. Hope that helps for next time 🙂
What kind of coconut milk did you use? Is it ok to not use coconut milk at all? Is there anything else I can use to replace it?
Oh gosh I can’t remember the brand but yet you can definitely use another low fodmap nut milk to replace it although the flavor would change as coconut milk provides a creamy texture and blends well 🙂 I always swap ingredients in recipes so there is no harm in trying something else. Do you not tolerate coconut milk?