Cabbage soup: your guide to a low-fodmap belly-flattening feast
What To Know
- Cabbage, a cruciferous vegetable, contains low levels of FODMAPs, making it suitable for individuals following a low FODMAP diet.
- Pumpkin is a low FODMAP vegetable that gives soups a creamy texture and a hint of sweetness.
- Cabbage soup is a delicious and nutritious choice for individuals following a low FODMAP diet.
Yes, cabbage soup is considered low FODMAP. Cabbage, a cruciferous vegetable, contains low levels of FODMAPs, making it suitable for individuals following a low FODMAP diet. This diet is designed to alleviate digestive symptoms associated with irritable bowel syndrome (IBS).
Benefits of Cabbage Soup for Gut Health
Cabbage soup offers numerous benefits for gut health:
- High in Fiber: Cabbage is rich in insoluble fiber, which promotes regular bowel movements and maintains a healthy digestive tract.
- Contains Prebiotics: Cabbage contains prebiotics, non-digestible carbohydrates that feed beneficial bacteria in the gut, fostering a diverse and healthy gut microbiome.
- Anti-Inflammatory Properties: Cabbage possesses anti-inflammatory compounds that help reduce inflammation in the digestive tract, alleviating symptoms like bloating and abdominal pain.
Low FODMAP Cabbage Soup Recipe
Ingredients:
- 1 head of cabbage, chopped
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cups vegetable broth
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Optional: 1/4 cup chopped fresh parsley
Instructions:
1. In a large pot, combine the cabbage, onion, carrots, celery, vegetable broth, salt, and pepper.
2. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the vegetables are tender.
3. If desired, stir in the fresh parsley before serving.
Other Low FODMAP Soup Options
In addition to cabbage soup, other low FODMAP soup options include:
- Carrot Soup: Carrots are low in FODMAPs and provide a sweet flavor.
- Potato Leek Soup: Potatoes are considered low FODMAP in small portions, while leeks add a savory flavor.
- Pumpkin Soup: Pumpkin is a low FODMAP vegetable that gives soups a creamy texture and a hint of sweetness.
Tips for Making Cabbage Soup Low FODMAP
- Choose Fresh Cabbage: Fresh cabbage has lower FODMAP levels than fermented cabbage.
- Cook Thoroughly: Cooking cabbage breaks down FODMAPs, making them easier to digest.
- Limit Cabbage Intake: While cabbage is low FODMAP, excessive consumption may cause digestive issues in some individuals.
- Use Low FODMAP Broth: Vegetable broth is generally low FODMAP, but check the labels carefully to ensure it does not contain high FODMAP ingredients.
FODMAP Content of Cabbage Soup Ingredients
| Ingredient | FODMAP Content |
| — | — |
| Cabbage | Low (1.2 g/100 g) |
| Onion | Low (0.9 g/100 g) |
| Carrot | Low (0.6 g/100 g) |
| Celery | Low (0.5 g/100 g) |
| Vegetable broth | Low (0 g/100 g) |
| Salt | None |
| Pepper | None |
In a nutshell: Embrace the Gut-Friendly Goodness of Cabbage Soup
Cabbage soup is a delicious and nutritious choice for individuals following a low FODMAP diet. Its low FODMAP content, combined with its gut-healthy benefits, makes it an excellent addition to a healthy diet. By incorporating cabbage soup into your meal plan, you can enjoy the benefits of a balanced gut microbiome and alleviate digestive discomfort.
Basics You Wanted To Know
1. Can I add other vegetables to my cabbage soup?
Yes, you can add other low FODMAP vegetables to your soup, such as green beans, bell peppers, or zucchini.
2. How long can I store cabbage soup?
Cabbage soup can be stored in the refrigerator for up to 3-4 days.
3. Can I freeze cabbage soup?
Yes, cabbage soup can be frozen for up to 3 months. Allow it to cool completely before freezing.
