Low FODMAP Carrot Ginger Soup

SIBO Diet Friendly

As the weather starts to cool and we transition into Fall, one of the best ways you can support your digestion is transitioning to warmer meals. Eating cold foods creates extra work for your digestive system by spending extra energy on heating up the food to body temperature. This soup is a great Fall staple that you can switch up adding more sweet or savory spices to.

Other spices you can try experimenting with are:

• curry

• ginger and cinnamon

• coriander and allspice

SIBO Supportive Meal: One of the hardest things for me when I was on the SIBO diet was limiting starchy vegetables like squash and sweet potato in the fall. They can be super tough for people with SIBO to digest and generally only very low amounts (under 1/4 cup) are tolerated well.

Carrots luckily are low FODMAP and satisfy that starchy, satiating and warming craving during the fall and are a great alternative to squash and sweet potato to help keep bloating to a minimum. This can also be a great addition to meals or a snack if you’ve lost weight and need to add in more calories!

As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.

Recipe:

Ingredients:

• 8 Carrots, chopped

• 1 tbsp of avocado oil

• 1 tbsp cumin (unless you have a sensitivity)

• 1 tbsp turmeric

• 1 tsp of ginger, grated

• 1 tbsp of black pepper and sea salt

• 4-5 cups of water

• 2-3 stalks of green onion, chopped

• 1 tbsp of pumpkin seeds (per serving)

• 1 tbsp olive oil (per serving)

*Note: if you want to make a larger batch you can double or triple the recipe and freeze leftovers.

Directions:

1. In a large pot, heat avocado oil over medium heat. Stir in the carrots, cumin, ginger and turmeric. Season with salt and pepper to taste. Sautee for approximately 10 minutes.

2. Add in the water and green onions. Cover with lid and let simmer for 25 minutes.

3. Transfer soup to a blender to puree. Always be careful to leave a hole for the steam to escape or the lid will pop off while blending. Taste and season with more sea salt and pepper if desired.

4. Ladle soup into bowls. Garnish with 1 tbsp of pumpkin seeds and enjoy!

Food Storage Tip: Refrigerate in an airtight container for up to 4 days. You can also pour into containers and freeze for a quick meal in the future.