This creamy Low FODMAP Mushroom Soup is made with garlic-infused olive oil, canned mushrooms, vegetable stock, and lactose-free cream. The result is a smooth, earthy, and rich bowl of comfort that is gentle on digestion. It is perfect for a cozy light lunch or an elegant starter for two people.

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Low FODMAP Mushroom Soup Ingredients

2 tablespoons garlic-infused olive oil
1/2 cup green parts of scallions, sliced
150 g canned mushrooms, drained (safe serving: 75 g per person)
1 tablespoon gluten-free flour
3 cups low FODMAP vegetable stock
1/2 cup lactose-free milk
1/4 cup lactose-free cream
1/2 teaspoon dried thyme
Salt and pepper, to taste
Optional: Fresh parsley for serving

How To Make Low FODMAP Mushroom Soup

Sauté the aromatics: Heat the garlic-infused oil in a medium pot over medium heat. Add the sliced green scallion tops and cook for 1–2 minutes until they soften.
Cook the mushrooms: Add the drained canned mushrooms to the pot. Cook them for 5 minutes, stirring often, to release their flavor.
Thicken the base: Sprinkle the gluten-free flour over the mushrooms. Stir well for about a minute to coat the mushrooms and cook off the raw flour taste.
Add liquid and simmer: Slowly pour in the vegetable stock while stirring constantly to prevent lumps. Add the dried thyme, salt, and pepper. Let the soup simmer gently for 10 minutes.
Blend the soup: Remove the pot from the heat. Use an immersion blender to blend the soup until it is completely smooth. If you use a regular blender, be very careful transferring the hot liquid.
Add cream and serve: Stir in the lactose-free milk and cream. Return the pot to low heat just to warm it through—do not let it boil. Serve immediately with fresh parsley.

Recipe Tips

Why Canned Mushrooms?: It is essential to use canned champignon mushrooms (button mushrooms) rather than fresh ones. The canning process leaches out the water-soluble FODMAPs (mannitol), making them safe to eat in servings of up to 75g.
Blending Safety: If you use a standard blender instead of an immersion blender, let the soup cool slightly before blending. Hot steam can build up pressure in a closed blender jar and cause it to explode.
Prevent Curdling: When adding the milk and cream at the end, keep the heat low and do not let the soup come to a rolling boil. High heat can cause dairy (even lactose-free versions) to separate or curdle.
Garlic Flavor: Garlic-infused oil provides a strong garlic flavor without the fructans found in actual garlic cloves. Ensure your oil does not contain visible pieces of garlic.

What To Serve Low FODMAP Mushroom Soup

This soup is rich and savory, making it great for dipping. Serve it with toasted slices of gluten-free sourdough bread or homemade gluten-free croutons for a crunch. For a classic lunch combo, pair it with a lactose-free grilled cheese sandwich. If you want a lighter meal, a side of arugula salad with a simple lemon vinaigrette cuts through the creaminess perfectly.

How To Store Low FODMAP Mushroom Soup Leftovers

Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat.
Freeze: Cream-based soups can sometimes change texture when frozen. For the best results, freeze the soup before adding the milk and cream. Thaw it, heat it up, and then stir in the dairy just before serving.

Low FODMAP Mushroom Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1/2 of recipe)
Calories: 210 kcal
Total Fat: 18g
Saturated Fat: 6g
Cholesterol: 20mg
Sodium: 580mg
Total Carbohydrate: 10g
Dietary Fiber: 2g
Sugars: 4g
Protein: 4g

Frequently Asked Questions

Can I use fresh mushrooms? No, if you are strictly following the Low FODMAP diet. Fresh button mushrooms are high in polyols (mannitol). Canned mushrooms have a much lower FODMAP content because the sugars leach into the brine, which you drain away.
Is this soup gluten-free? Yes, as long as you use a certified gluten-free all-purpose flour mix to thicken the soup. The rest of the ingredients are naturally gluten-free.
Can I make this dairy-free or vegan? Yes. You can swap the lactose-free milk and cream for canned coconut milk or a neutral-flavored almond milk. Just be aware that coconut milk will add a slight coconut flavor to the dish.
What if I don’t have an immersion blender? You can leave the soup chunky if you prefer a rustic texture! It will still taste delicious, though the broth won’t be as thick and creamy as the blended version.

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