Is Miso Soup Low On FODMAP?

FODMAP is based on the premise that certain types of low-quality carbohydrates, when consumed in large quantities, can cause gastrointestinal distress.

The question of whether or not miso soup is low on FODMAP arises because the fermented soybeans that are its primary ingredient contain a high concentration of carbohydrates.

If you frequently consume miso soup, you can rest assured that you won’t have to deal with irritated bowel syndrome or any other FODMAP-related bodily malfunctions. Still concerned about the FODMAP content? No problem, we’ll show you how to make the perfect adjustments to your miso soup recipe.

Japanese miso soup (or misoshiru) is a classic dish that combines dashi stock and miso paste. The nutritional benefits of the soybeans used to make miso paste make it a great choice for vegetarians who want to increase their intake of healthy alternatives to meat.

What is FODMAP?

Short-chain carbohydrates (or FODMAPs) are a class of compounds with an abbreviation that stands for ” fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” They have earned their moniker due to poor absorption in the small intestine.

Consuming them in large quantities is also associated with a variety of gastrointestinal distress symptoms. It’s possible your body will have an unpleasant reaction to them after they soak up water and ferment in the colon.

Is Miso Soup Low On FODMAP?

It’s crucial to think about health from every angle, as our bodies respond to the environment just as much as they do to the food and drink we consume.

Source: Sweet and Savory

Source: Sweet and Savory

While there are many factors to think about when it comes to your health, we have decided to zero in on the nutrients your body absorbs and how they may affect your everyday activities.

We’ve zeroed in on the FODMAP content of miso soup and how it might affect your health if you eat it on a regular basis. No one wants to put their health at risk by choosing the wrong meal because they didn’t check the FODMAP content, and those who are following a low-FODMAP diet especially need reliable guidance to ensure their safety.

If that’s the case, you’ll be happy to know that miso soup is low in FODMAP and can be safely consumed by those on a low FODMAP diet or who suffer from irritable bowel syndrome or a similar condition.

Since soybeans are the primary ingredient in miso paste, and since miso paste has a carbohydrate concentration of 40%, miso soup must also contain some degree of FODMAP.

Miso soup has a high concentration of carbohydrates, but because the soybeans used in it are fermented instead of fresh, it is low in FODMAP. As a result of the fermentation process, the concentration of carbohydrates in fermented soybeans is reduced, making them more suitable for human consumption; this is further bolstered by the fact that their FODMAP concentration is also reduced.

Low FODMAP Miso Soup Recipe

There are specific adjustments to cooking that must be made when following a low FODMAP diet, whether for medical or personal reasons.

If you’re following a low-FODMAP diet, but want to try miso soup, this recipe will show you exactly what to put in it.

What you will need: 

  1. Rice
  2. Spring onions, sliced
  3. Miso is a fermented bean paste.
  4. Wet Dark Soy Sauce Water
  5. Kale that has been shredded
  6. Tough tofu prepared as tubes.

Steps to follow;

Step 1: Bring the water to a boil

Fill a pot with water and set it over high heat until the water begins to boil; once it has reached a boil, reduce the heat to medium.

Step 2: Add the ingredients to the mix

Simmer the water for a minute before adding the sliced spring onions, cubed tofu, soy sauce, shredded kale, and rice wine.

Step 3: Add the miso paste to the mix and serve

Finally, while the vegetables are still crisp, add the miso paste to the saucepan and give it a good stir; add more miso paste to taste, keeping in mind that too much will make the soup too salty.

The miso soup is ready to be served and eaten.

Frequently Asked Questions

Can miso soup help IBS? 

Due to its low FODMAP and high probiotic content, miso soup is an excellent addition to a diet intended for the treatment or management of irritable bowel syndrome.

Is miso soup hard to digest? 

Because of the high concentration of vitamins and minerals in soybean paste used to make miso soup, the soup is not heavy on the digestive system.

Is miso soup anti-inflammatory? 

Miso soup’s main component, soybeans, is a rich source of anti-inflammatory and anti-aging antioxidants like iso flavonoids and phenolic acids.


Few people realise that FODMAPs can have negative effects on health when consumed in large quantities.

If you’ve made it this far though, you’ve probably already got a good grasp on what FODMAPs are and how they affect your body.

Since miso soup is made from fermented soybeans, the majority of the FODMAPs that could cause problems have already been removed during the fermentation process.

Continue reading: Can I Freeze Panera Soup?

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