Recipe: How To Make A Low FODMAP Diet Carrot and Potato Soup

Cover all the bases with this yummy recipe!

low fodmap carrot potato soup

What exactly is the Low FODMAP diet? According to, a low FODMAP dietary plan can help ease IBS symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating. However, IBS or irritable bowel syndrome is a common disorder that affects the large intestine. Signs and symptoms include cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. IBS is a chronic condition that needs to be managed long term.
However, we know this issue is affecting millions around the world, so we reached out to star nutritionists Jacqueline Alwill of Brown Paper Nutrition and  Brittany Darling of Whole Food Healing to create an incredible winter recipe for Amodrn. Because nothing says staying in and getting cozy like a gorgeous carrot and potato soup.
Keep reading below to find out how to make one that sticks to the low FODMAP diet and is delicious at the same time!

Creamy and Delectable Low FODMAP Carrot and Potato Soup

Serves 4

Gluten-free, dairy-free, vegan, low FODMAP

low fodmap carrot potato soup
Image: Brown Paper Nutrition


  • 2 tablespoons Garlic Oil
  • 750g white potatoes, roughly chopped
  • 600g carrots, roughly chopped
  • 1 small bunch coriander, leaves and stalks chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground oregano
  • 2 teaspoons ground sweet paprika
  • 1 liter Low FODMAP vegetable stock or use water and up the herbs and spices to create more flavor
  • sea salt and black pepper


Heat oil in a large saucepan, add potatoes, carrots, coriander leaves, and stalk, cumin oregano, sweet paprika and pop the lid on to sweat the veggies for 4-5 minutes. Add stock, season, bring to boil, then reduce heat to simmer for 30-40 minutes or until vegetables are soft. Blend to a smooth consistency and enjoy!

Jacqueline Alwill is an accredited nutritionist, author, and mum. Brittany Darling is an accredited nutritionist/herbalist. You can find Jacqueline online at While you’re here, check out how to make a healthy, delectable gluten-free risotto

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