Unveiled: the secret to low fodmap french onion soup

French onion soup is a classic dish that is often enjoyed by people with and without digestive issues. However, if you are following a low FODMAP diet, you may be wondering if this soup is safe to eat. The answer is yes, but there are a few things you need to keep in mind.

Understanding FODMAPs

FODMAPs are a group of carbohydrates that are poorly absorbed by the small intestine. This can lead to digestive symptoms such as gas, bloating, and diarrhea. The low FODMAP diet is a restrictive diet that eliminates foods that are high in FODMAPs.

Is French Onion Soup High in FODMAPs?

Traditional French onion soup is made with onions, which are high in FODMAPs. However, there are ways to make this soup low FODMAP by using other ingredients.

Low FODMAP French Onion Soup

To make low FODMAP French onion soup, you will need the following ingredients:

• 2 tablespoons olive oil
• 2 large yellow onions, thinly sliced
• 1 tablespoon minced garlic
• 4 cups beef broth
• 1 cup dry white wine (optional)
• 1 bay leaf
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup grated Parmesan cheese (optional)

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the onions and cook until they are softened and translucent, about 10 minutes.
3. Add the garlic and cook for 1 minute more.
4. Add the beef broth, white wine (if using), bay leaf, thyme, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 30 minutes.
6. Serve the soup topped with Parmesan cheese, if desired.

Tips for Making Low FODMAP French Onion Soup

• Use yellow onions instead of red or white onions. Yellow onions are lower in FODMAPs.
• Cook the onions until they are softened and translucent, but not browned. Browning the onions will increase the FODMAP content.
• Use beef broth that is low in FODMAPs. Some brands of beef broth contain high-FODMAP ingredients such as garlic and onion powder.
• If you are using white wine, choose a dry wine that is low in FODMAPs. Sweet wines are higher in FODMAPs.
• Serve the soup with a low-FODMAP bread or croutons.

Summary

French onion soup can be a delicious and satisfying meal, even if you are following a low FODMAP diet. By using the right ingredients and following the tips above, you can enjoy this classic dish without any digestive discomfort.

What You Need to Know

Q: Can I use other types of onions in low FODMAP French onion soup?

A: Yes, you can use other types of onions, such as green onions or shallots. However, you will need to adjust the amount of onions you use, as they may have different FODMAP levels than yellow onions.

Q: Can I add other vegetables to my low FODMAP French onion soup?

A: Yes, you can add other vegetables to your soup, such as carrots, celery, or potatoes. However, you will need to make sure that the vegetables you choose are low in FODMAPs.

Q: Can I freeze low FODMAP French onion soup?

A: Yes, you can freeze low FODMAP French onion soup for up to 3 months. When you are ready to eat the soup, thaw it in the refrigerator overnight and then reheat it over medium heat.