Carrots blended smooth make a soup that tastes creamy without a drop of dairy anywhere near it, and fennel and ginger simmered alongside them add exactly the digestive-calming duo this whole category leans on. The color alone makes this feel like a treat rather than a restriction, which matters on the days you're already tired of being careful about what you eat.
Ingredients
- 6 medium carrots, chopped
- 1 fennel bulb, chopped
- 1 tbsp fresh ginger, grated
- 1 tbsp olive oil
- 4 cups low-FODMAP vegetable broth
- 1/2 cup light coconut milk
- Pinch of sea salt and white pepper
- Fresh chives, chopped, to garnish
Instructions
- Warm olive oil in a pot over medium heat. Add carrots, fennel, and ginger. Cook, stirring, for 5 minutes.
- Pour in the broth, bring to a boil, then reduce heat and simmer for 20 minutes until the vegetables are very tender.
- Blend until smooth using an immersion blender or standing blender.
- Stir in coconut milk and season with salt and white pepper. Warm through and serve garnished with chives.
Nutrition Facts (per serving)
| Calories | 140 |
| Total fat | 7g |
| Total carbohydrates | 17g |
| Dietary fiber | 4g |
| Protein | 2g |
| Sodium | 280mg |
Why This Is Good for Your Gut
Carrots are gentle, low-fermentable-fiber vegetables that rarely provoke symptoms even during an active IBS flare, and blending them fully breaks down their fiber structure for even easier digestion. Fennel and ginger both relax digestive muscle and support gas moving through rather than building up, and using light coconut milk instead of cream keeps this soup vegan and low in saturated fat.
This soup freezes beautifully, so a big pot now means an easy lunch is already sorted for next month. If chicken soup is more your speed, try the Low-FODMAP Chicken and Rice Soup with Carrots and Ginger.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
