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This comforting Low FODMAP Tomato Soup is made with sweet crushed tomatoes, fresh carrots, savory garlic-infused oil, and aromatic herbs. The result is a smooth, rich, and velvety bowl of soup that is gentle on your stomach. It is perfect for a cozy lunch or a light dinner for the whole family.

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Low FODMAP Tomato Soup Ingredients

2 tbsp garlic-infused oil (adds savory garlic flavor without the FODMAPs)
4 scallions, green parts only, sliced
1 medium carrot, finely diced (adds natural sweetness)
1 tbsp tomato paste (check ingredients for no onion/garlic)
1 (28 oz / 800g) can crushed tomatoes (plain; no onion/garlic)
2 cups (480 ml) low FODMAP broth (vegetable or chicken)
1 tsp dried basil (or 1 tbsp fresh)
1/2 tsp dried oregano
1/2 tsp smoked paprika (optional, for depth)
1–2 tsp maple syrup (optional, to balance acidity)
3/4 tsp salt, plus more to taste
1/4 tsp black pepper
1/2 cup (120 ml) lactose-free milk or lactose-free cream (optional)
1 tbsp lemon juice (optional)

How To Make Low FODMAP Tomato Soup

Sauté the vegetables: In a large pot, heat the garlic-infused oil over medium heat. Add the green parts of the scallions and the finely diced carrot. Cook for 5–6 minutes, stirring often, until the carrots are softened.
Deepen the flavor: Stir in the tomato paste and cook for 1 minute. This helps caramelize the paste and creates a richer base flavor.
Simmer the soup: Pour in the crushed tomatoes and the broth. Add the dried basil, oregano, smoked paprika (if using), salt, and black pepper. Bring the mixture to a simmer, partially cover the pot, and cook for 15–20 minutes.
Blend until smooth: Remove the pot from the heat. Use an immersion blender to puree the soup until it is completely smooth. If you do not have an immersion blender, carefully transfer the soup to a standard blender in batches.
Finish and serve: Stir in the maple syrup (if the soup tastes too acidic) and the lactose-free milk or cream (if you want a creamier texture). Warm the soup gently for 2 minutes. Taste and add a splash of lemon juice, or more salt and pepper if needed. Serve hot.

Recipe Tips

Why Use Carrots? Since onions are high in FODMAPs, we cannot use them for sweetness. The diced carrot provides that essential background sweetness that balances the acidity of the tomatoes.
Balancing Acidity: Tomatoes can sometimes be quite sour. The maple syrup is a secret weapon; it doesn’t make the soup “sweet,” but it neutralizes the sharp acidic taste.
Check Your Labels: Always read the ingredients on your canned tomatoes and tomato paste. Many brands add onion powder or garlic powder, which are high FODMAP triggers. Look for cans that list only tomatoes, salt, and perhaps citric acid.
Creaminess without Dairy: If you are vegan or dairy-free, you can skip the lactose-free milk. The soup is delicious on its own, or you can use a small splash of canned coconut milk for richness.

What To Serve Low FODMAP Tomato Soup

This soup is the perfect partner for a classic grilled cheese sandwich. Use low FODMAP sourdough bread and cheddar cheese for a safe and comforting meal. If you prefer a lighter side, serve the soup with gluten-free crackers or a fresh green salad with a simple olive oil and lemon dressing.

How To Store Low FODMAP Tomato Soup Leftovers

Refrigerate: Allow the soup to cool completely, then store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop.
Freeze: This soup freezes very well. Store it in a freezer-safe container for up to 3 months. If you added cream, the soup might separate slightly when thawed, but blending it again after reheating will restore the texture.

Low FODMAP Tomato Soup Nutrition Facts

Calories: 145 kcal
Total Fat: 9g
Saturated Fat: 2g
Cholesterol: 5mg
Sodium: 680mg
Total Carbohydrate: 15g
Dietary Fiber: 4g
Sugars: 8g
Protein: 3g

Frequently Asked Questions

Can I use fresh tomatoes? Yes, you can use fresh tomatoes. You will need to roast or stew about 2 pounds of fresh tomatoes until soft before adding them to the pot. Using canned crushed tomatoes is much faster and provides a consistent texture.
Is this recipe spicy? No, this soup is savory but not spicy. The smoked paprika adds a smoky depth rather than heat. If you prefer a spicy kick, you can add a pinch of cayenne pepper (check tolerance).
Why do I need to use only the green part of scallions? The white bulb of the scallion contains high amounts of fructans, which are FODMAPs that can cause digestive issues. The green tops are low in FODMAPs and provide a safe onion-like flavor.

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