Hearty Asian-Inspired Low-FODMAP Soup Recipe

http://www.StephanieClairmont.com presents a delicious and nutritious soup recipe from the IBS Master Plan Cookbook using low FODMAP ingredients that won’t cause you digestive distress!

Hey there!
This is my low fodmap & vegan version of Laksa. I absolutely love this soup as it is super easy to make, its healthy, satisfying and amazing in both summer and winter! With this recipe I simply used whatever ingredients I had at the time, so feel free to get creative by changing up the noodles, adding different vegetables or using different protein sources, like even tempeh, (yuuuum)..
If you do make this, please tag me on instagram or twitter @fodmapfiend so I can see your awesome creation. If you have any ideas for future videos or recipes, please let me know in the comments! The full recipe is below btw!
L A K S A R E C I P E.
INGREDIENTS.
3 dried chillies (use 3 if you like it HOT, if you want mild use only 1 or 2… I warned you).
1 tsp ground coriander.
1/2 tsp sweet paprika.
1/4 tsp saffron powder.
1/2 tsp cumin.
1/2 tsp turmeric.
3 spring onions, green parts only.
3 cm ginger, minced.
5 almonds.
1/2 1 tbsp oil of choice, I used rice bran oil but any will do + extra for frying.
1 can coconut milk.
500 ml vegan & low fodmap stock.
500 ml water.
vegetables of choice (I used carrot & capsicum).
handful of coriander.
1/2 block firm tofu, cubed.
1 packet medium-thick rice noodles, cooked earlier and cooled..
METHOD.
1. Make the paste first: put the chillies in 1 cup of hot water and let soak for 10 minutes. Meanwhile, heat up a pan at medium-high heat, place coriander powder, paprika, cumin, turmeric, saffron, salt and pepper in the pan and toast the spices until fragrant but not burnt. Transfer to plate to cool. Chop vegetables & tofu if you haven’t already. Place the soaked chillies (without the water) in a small blender along with the spring onions, ginger, almonds and spices. Process until combined, then add oil & fresh coriander and blend until paste forms. Put aside..
2. In a small pan, heat up some oil and fry the tofu until lightly golden. Put aside on some paper towel to cool..
3. Grab a large pot, place it over medium-high heat and add some oil. When the oil heats up, sautee the paste until fragrant. Once fragrant, add the coconut milk and stir. Once it simmers, add the 500ml of water, let it simmer, then the 500ml of stock. Wait for this to come to a boil, then add your vegetables, tofu and precooked noodles to the pot and allow them to heat through. Serve!
E N J O Y:D

In this low Fodmap vegan recipes video, you will learn step by step how to easily make this delicious low FODMAP vegan recipe. It only takes a few minutes and you don’t need any cooking experience! You can still be a total foodie and enjoy vegan low FODMAP vegan recipes like this..
Here’s what you’ll discover in this video.
Glass noodles and IBS, which type of vegan glass noodles are the best for you..
Tofu for IBS.
Broccoli and IBS.
Spinach and IBS.
▶Watch other videos about Low Fodmap Diet For IBS in my series here �� https://www.youtube.com/playlist?list=PLdAHZbVeaidbuJHlBt0Z4Yml4THXmTk3W.
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we’ll receive a small commission..
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About.
I help people living with IBS that are interested in Low Fodmap vegan diet plans. I provide resources to help share knowledge and tips on how these types of meals can help certain people suffering from things like IBS or gut issues. These Low FODMAP Recipes are Monash University low Fodmap certified..
Disclaimer: We are ambassadors or affiliates for many of the brands we reference on the channel. As an Amazon Associate, I earn from qualifying purchases..
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This is the recipe I turn to when my IBS has played up big time! And actually whenever I fancy a seriously tasty, nourishing, quick lofo meal. (will write up the recipe on my website soon!).
You can find the lowFODMAP, vegan Massel’s stock cubes: https://amzn.to/2KdjQa8.
You can download my free Vegan & lowFODMAP Meal Maker Guide here: http://eepurl.com/c9rPE9.
You can also join my newsletter mailing list, to get my latest videos, recipes and blog posts delivered to your inbox once or twice a month..
If you’d like more help with the low FODMAP diet as a vegan, you can read about YOUR Wild Gut Project here:https://your-wild-gut-project.teachable.com/p/your-wild-gut-project-membership/.
You can join the private Facebook Support Group here: https://www.facebook.com/groups/1649597611746021/.
IBS affects over 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx.
▽ What are FODMAPs?
The term FODMAP is an acronym, derived from “Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process..
For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID)..
▽ What is a Low-FODMAP Diet?
The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tolerate some or all of the FODMAPs at certain levels or combinations..
▽ Is it forever?
NO! From this feedback, you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up to it..
▽ Resources For Vegan Low-FODMAPers.
These are the two things I’ve found to be invaluable since starting the low-FODMAP diet..
The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurements come in grams, as well as “cups”, which is great as a brit!
https://itunes.apple.com/us/app/monash-university-low-fodmap-diet/id586149216?mt=8.
The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it’s not totally my style of cooking but it has been a great inspiration and it is very informative..
“Low-Fodmap and Vegan: What to Eat When You Can’t Eat Anything” By Jo Stepaniak.
http://amzn.to/2yq9BWp.
▽Pinterest▽.
https://www.pinterest.co.uk/carolinetwgp/.
▽Instagram▽.
https://www.instagram.com/thewildgutproject/.
▽Facebook▽.
https://www.facebook.com/TheWildGutProject/.
▽Website▽.
https://www.thewildgutproject.com.
▽MUSIC▽.
Little Maps Out The Blue (Free to use with Filmora Wondershare).
*I’ve used affiliate links, it doesn’t change the price, I just get a little cut if you buy through them because you found them via me. And obviously, I’d only ever recommend something I’ve personally bought, used and found value in. Thanks in advance if you use my link x

This is a flavourful, nourishing soup you can make in advance and even freeze..
You can find the full recipe written up here: https://www.thewildgutproject.com/single-post/2018/07/26/Tuscan-Bean-Soup.
You can find the lowFODMAP, vegan Massel’s stock cubes: https://amzn.to/2KdjQa8.
If you’d like more help with the low FODMAP diet as and more vegan recipes to make in advance, you can read about YOUR Wild Gut Project here: https://your-wild-gut-project.teachable.com/p/your-wild-gut-project-membership/.
You can download my free Vegan & lowFODMAP Meal Maker Guide here: http://eepurl.com/c9rPE9.
You can also join my newsletter mailing list, to get my latest videos, recipes and blog posts delivered to your inbox once or twice a month..
You can join the private Facebook Support Group, where Laura requested an Indian Curry recipe here: https://www.facebook.com/groups/1649597611746021/.
IBS affects over 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx.
▽ What are FODMAPs?
The term FODMAP is an acronym, derived from “Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process..
For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID)..
▽ What is a Low-FODMAP Diet?
The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tolerate some or all of the FODMAPs at certain levels or combinations..
▽ Is it forever?
NO! From this feedback, you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up to it..
▽ Resources For Vegan Low-FODMAPers.
These are the two things I’ve found to be invaluable since starting the low-FODMAP diet..
The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurements come in grams, as well as “cups”, which is great as a brit!
https://itunes.apple.com/us/app/monash-university-low-fodmap-diet/id586149216?mt=8.
The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it’s not totally my style of cooking but it has been a great inspiration and it is very informative..
“Low-Fodmap and Vegan: What to Eat When You Can’t Eat Anything” By Jo Stepaniak.
http://amzn.to/2yq9BWp.
▽Pinterest▽.
https://www.pinterest.co.uk/carolinetwgp/.
▽Instagram▽.
https://www.instagram.com/thewildgutproject/.
▽Facebook▽.
https://www.facebook.com/TheWildGutProject/.
▽Website▽.
https://www.thewildgutproject.com.
▽MUSIC▽.
Ziv Moran Wooden Smile Clouds (Free to use with Filmora Wondershare).
*I’ve used affiliate links, it doesn’t change the price, I just get a little cut if you buy through them because you found them via me. And obviously, I’d only ever recommend something I’ve personally bought, used and found value in. Thanks in advance if you use my link x

Welcome to my first ever IBS friendly, low FODMAP, dairy free, gluten free recipes video… What I Eat In A Day!
FULL RECIPES.
Grain Free Granola → http://glutenfreecuppatea.co.uk/2017/04/09/my-glorious-gluten-free-and-grain-free-granola-low-fodmap/.
Gluten Free & Dairy Free Cream of Chicken Soup → http://glutenfreecuppatea.co.uk/2017/04/06/gluten-free-cream-chicken-soup-recipe/.
Gluten Free Herb-Crusted Cod with Tartar Sauce → http://glutenfreecuppatea.co.uk/2017/04/05/gluten-free-herb-crusted-cod-tartar-sauce/.
Low FODMAP never tasted so good! Thanks for watching:).
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Got a hunger for more gluten free recipes? (dairy free too!) → https://www.youtube.com/playlist?list=PLo4-FRGd0dUUfGCKYImmaPR-hRPGKz9Uf

This soup is on my meal plan at least twice a week. It’s perfect for flared up tummies and can be modified to make use of whatever you have on hand..
The grated tofu is perfect for adding protein and will be a hit with tofu lovers or haters alike. If you were ever a fan of chicken noodle soup when under the weather then you’re gonna love this vegan, low FODMAP version..
Keep coming back for more chats about a vegan, low FODMAP lifestyle and some delicious, nutritious recipes..
Thanks for watching.
See you soon..
Michelle.
Want to show your support? You can buy me a coffee here: http://ko-fi.com/theirritablevegan (Decaf, oat milk, IBS friendly of course. ).
********************************************************************.
Recommended resources:
The Monash low FODMAP app is the most comprehensive database of low FODMAP foods available. Monash University are the pioneers of the low FODMAP diet and regularly update the app to reflect their ongoing research..
The Monash University FODMAP app.
Apple:https://itunes.apple.com/gb/app/monash-university-fodmap-diet/id586149216?mt=8.
Android: https://play.google.com/store/apps/details?id=com.monashuniversity.fodmap&hl=en_GB.
*********************************************************************.
The FODMAP Friendly Vegan E-Book is 195 value-packed pages. Featuring glorious full colour vegan recipes with no hint of elimination or deprivation. Every recipe you could possibly need to get you started on your low FODMAP journey..
The FODMAP Friendly Vegan E-book: https://thefodmapfriendlyvegan.com/product/fodmap-friendly-vegan-ebook/.
*********************************************************************.
Carrie at The Wild Gut Project has created a one of a kind vegan, low FODMAP membership site that walks you through every stage of the diet. Being part of this informative, supportive community really is the foolproof way to save months of stress, flare-ups and overwhelm..
Your Wild Gut Project Membership Site:
https://your-wild-gut-project.teachable.com/courses/tame-your-gut?affcode=200637_hxpz_tbe.
*********************************************************************.
The book Low FODMAP and Vegan: What To Eat When You Can’t Eat Anything by Jo Stepaniak is one of the few reliable resources I’ve found dedicated to a vegan Low FODMAP diet..
In Low FODMAP and Vegan, Jo Stepaniak walks you through the first stages of a Low FODMAP elimination diet in a vegan-friendly, relatable way..
Want a copy for yourself?
Kindle Edition: http://amzn.to/2Hj9DVB.
Paperback Edition: http://amzn.to/2F6OUmS.
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Disclaimer.
All views expressed are my own. All prices are correct as of the time of publishing. This channel is presented for entertainment purposes and does not constitute professional advice or prescriptive nutritional information. Please consult a registered professional before making any changes to your diet or exercise regime..
The low FODMAP diet should only be undertaken under the supervision of a registered dietitian. The elimination phase of the low FODMAP diet is extremely restrictive and should only be implemented for a limited period of time as part of a monitored treatment programme for medically diagnosed gut conditions. Due to the restrictive nature of the diet, it is not recommended for people with a history of disordered eating. Please talk to a professional if you have any concerns regarding the suitability of the low FODMAP diet for your individual circumstances..
Some links contained in the description are affiliate links which means I receive a small financial commission at no extra expense to yourself. This helps support the work I do here and is received with gratitude. Thank You.
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