Traditional miso soup often includes high-FODMAP ingredients like garlic, onions, and kombu. This version skips all of those while keeping the classic umami flavor. Shiro (white) miso is used in small amounts, which is FODMAP-friendly in moderate servings. Oyster mushrooms and firm tofu add satisfying texture and nutrition, while only the green tops of spring onions bring a mild onion-like taste that’s safe for sensitive tummies.

Ingredients Needed:

80 g shiro miso paste: light and FODMAP-friendly in moderate amounts
1 liter water: base for the broth
200 g firm tofu: drained and cubed, low FODMAP protein
400 g oyster mushrooms: FODMAP-safe up to 75 g per serving
2 stalks green onion tops only: adds flavor without FODMAPs

How To Make Low FODMAP Miso Soup:

Prep Ingredients:
Clean oyster mushrooms and slice into bite-sized pieces. Cut green onion tops into thin rings. Drain and cube the tofu.

Start the Soup Base:
Bring water to a boil in a medium saucepan. Once boiling, add mushrooms, tofu, and green onion tops. Boil gently for 10 minutes.

Prepare the Miso:
In a separate bowl, combine the miso paste with a few spoonfuls of hot water from the pot. Stir until smooth.

Add Miso & Simmer:
Lower the heat. Add the miso mixture to the pot and stir gently. Let the soup simmer (not boil) for 5 minutes to preserve the probiotics in the miso.

Taste and Serve:
Taste the soup and adjust with a pinch of salt or pepper if desired. Serve warm.

Recipe Tips:

Only use the green tops of spring onions—the white part is high FODMAP
Never boil miso paste after adding—it kills the beneficial bacteria
Firm tofu is FODMAP-safe in portions up to 170 g per serving
Use certified gluten-free miso paste if needed
Add spinach or bok choy for variety

How to Store & Reheat:

Room Temperature: Serve immediately after cooking
Fridge: Store in a sealed container up to 3 days
Freezer: Not recommended—texture of tofu and miso may change

Nutrition Facts (approx. per serving):

Calories: 110
Sodium: 500 mg
Protein: 8 g
Fat: 5 g
Carbs: 8 g
Fibre: 2 g
Sugar: 2 g

FAQs

Is miso paste low FODMAP?
Yes—white miso (shiro miso) is low FODMAP in servings up to 12 g. This recipe uses a safe amount per serving.

Can I use any tofu in miso soup?
Firm tofu is low FODMAP and best for soups. Avoid silken tofu—it contains more FODMAPs.

Are mushrooms allowed on a low FODMAP diet?
Only certain types. Oyster mushrooms are low FODMAP and safe in moderate amounts.

Why avoid boiling the miso?
Boiling miso destroys its natural probiotics. Always add it at the end and simmer gently.

Can I make this soup ahead?
Yes! Just store it in the fridge and reheat gently without boiling.

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