Tomato Rice Soup
SIBO & Low FODMAP Friendly
For many people managing IBS or SIBO, garlic and onion top the list of most-missed foods—and they're staples in countless delicious soups! The good news? I've discovered some key strategies for creating warming, flavorful low FODMAP soups without them.
Embrace generous herb use: If you've noticed that soup recipes in cookbooks typically call for a mere ½ to 1 teaspoon of herbs, you're not alone—and it's nowhere near enough! The secret is simple: amplify your herb quantities to compensate for missing garlic and onion. I regularly use at least 1 tablespoon of herbs in my recipes.
I also suggest two easy swaps to my clients: replace onions with the green tops of green onions, and add a teaspoon of garlic-infused olive oil to virtually any dish that would traditionally call for garlic or onion.
SIBO Diet and Low FODMAP Tomato Rice Soup
When you're dealing with SIBO, soup can be a double-edged sword. The high liquid content, type of broth, and difficulty measuring exact vegetable portions can sometimes trigger bloating. A helpful approach is treating soup as a side dish rather than the main event, then experimenting to find the portion size that works for your body.
Tomatoes shine here as one of those unlimited low FODMAP foods, making them an ideal soup base. During an active SIBO infection, stick with meat broth rather than bone broth—the high saturated fat content in bone broth can increase lipopolysaccharide (LPS) levels, potentially raising inflammation and worsening SIBO symptoms. Finally, rice is typically the most easily digestible grain and offers comforting carbohydrates perfect for cooler weather.
Important note: If you have nightshade sensitivities or histamine issues (which SIBO can aggravate), this recipe may not be suitable for you—feel free to explore other options!
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my SIBO Program here.
Recipe- SIBO Tomato Rice Soup:
3 whole tomatoes, chopped
2 cups of water or meat broth (broth made from chicken without bone)
1 tbsp of dried basil
1 tbsp dried oregano
2 tsp of salt & pepper (and more to taste)
1 cayenne pepper or 1/2 tsp
2/3 cup of white rice
3-4 green onions, chopped
1 tbsp of garlic infused olive oil
Directions:
Add a large pot to the stove and add the water or meat broth (note bone broth is not allowed during an elimination protocol) and bring to medium heat.
Meanwhile, chop the tomatoes and add them to the pot. Add the coconut milk and herbs. Measure and rinse the rice and add to the pot. Stir everything together. Once the liquid starts to boil, turn to low heat and let it cook for 20-30 minutes.
Pour the top half of the soup into a blender (the tomato and liquid broth/water). The rice is heavier and should stay sunk towards the bottom. Blend until smooth and pour back into the pot with the rice. Use a large spoon to mix everything together.
Measure out about a cup of soup into a bowl to ensure rice is within the SIBO diet guidelines. Chop the green onion and add it to the soup. Pour 1 tbsp of garlic infused olive oil into the soup and mix. Enjoy!
