I’m an IBS Dietitian, and This Is the Low-FODMAP Miso Soup Recipe I Eat to Control Bloat

Many of us look forward to mealtime, but for folks with bloating, IBS, and other types of digestive distress, preparing a dish that won’t exacerbate your tummy troubles can get tricky. Things can get even more complicated when you follow a plant-based diet or simply want to eat more plants, which can sometimes end up leaving your digestion woes worse. Enter: this vegan miso soup recipe, courtesy of IBS dietitian Jessie Wong, RDN, which she developed to be equally kind to your stomach and your taste buds.

Before we uncover the deets on how to make and modify her gut-friendly vegan miso soup recipe, we asked her to share the 411 on the star ingredients.

Why we love this vegan miso soup for bloating and IBS

“This dish is designed to be gentle and supportive for a range of digestive issues, primarily focusing on those with IBS due to its low FODMAP ingredients,” Wong begins.

For a quick recap, FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. A low-FODMAP diet can be beneficial for people with IBS, as the elimination and reintegration of FODMAP foods can help you pinpoint which foods are triggering your symptoms—bloating among them. However, it’s important to note that it’s best for short-term use under the guidance of a registered dietitian.

Wong helpfully walks us through her recipe, explaining the digestibility and gut-friendliness of its star ingredients:

1. Ginger

While this zesty herb packs a punch for your palate, it’s also famed for its anti-inflammatory properties1 and for being gentle on your stomach. “Known for its ability to ease gastrointestinal irritation, ginger can help reduce bloating and support digestion,” she explains. “Ginger also contains a compound called gingerol, which helps improve gut motility, improve digestion, and reduce nausea.”

2. Miso

This salty and tangy inclusion is rich in live microbes, which are crucial to maintain healthy gut flora, Wong says.

3. Seaweed

Getting enough fiber daily is challenging for most of us—specifically 90 percent of women and 97 of men, per the 2020-2025 Dietary Guidelines for Americans. However, it can be even more difficult for those on the low-FODMAP diet since you’ll need to limit a decent amount of plant-based fare. Fortunately, Wong says that seaweed isn’t just a good source of fiber; it can also aid digestion and enhance gut health without exacerbating IBS symptoms.

4. Bok choy and carrots

These two veggies offer more than just a satisfying crunch in this vegan miso soup recipe. “They are specifically chosen for their low-FODMAP status, ensuring they are easier on the digestive system,” Wong explains. “They also add necessary fiber without the risk of aggravating IBS symptoms.”

5. Firm tofu

Tofu is one of the best sources of plant-based protein on the planet, packing upwards of 43 grams of the muscle-building macro per cup. Wong adds that it’s also low FODMAP and gentle on the stomach, thus making it an ideal inclusion in this vegan miso soup recipe for bloating and IBS. (P.S. While probiotics and fiber get most of the glory on the microbiome front, protein and gut health go hand in hand, too.)

Recipe modifications and FYIs

In case you want to play around with the original recipe for this vegan miso soup, Wong offers a few pointers. To start, she recommends adding (or subbing) some of the following low-FODMAP veggies for extra flavor and nutrients:

• Spinach
• Zucchini
• Scallions
• Chives

“A dash of turmeric could also be beneficial for its anti-inflammatory properties,” she adds. (In this case, don’t forget to complement it with a bit of black pepper to make curcumin—the active polyphenol in turmeric—a whopping 2,000 times.)

Last but not least: As beneficial as this miso soup recipe can be for those dealing with bloating and IBS, it’s not suitable for everyone across the board. “Individuals with specific allergy to soy products, or those who need to avoid all fermentable products, might need to modify the recipe or consult with a dietitian,” Wong says.

A low-FODMAP vegan miso soup recipe for bloating

Yields 2 servings

Ingredients

1 pack firm tofu (16 ounces)

4 cups water

3 cups bok choy, chopped

2 Tbsp ginger, sliced

1 cup carrot, chopped

2 Tbsp miso paste

Seaweed flakes

Salt and pepper to taste

1. Begin by soaking dried seaweed in a bowl of water. Meanwhile, slice the ginger, chop all the vegetables, and cube the tofu.
2. In a large pot, bring 4 cups of water to a boil. Add ginger, carrots, and the white parts of the bok choy. Simmer until the carrots are tender.
3. Introduce the cubed tofu to the pot and wait for the water to return to a boil.
4. Add the green parts of the bok choy and the soaked seaweed. Remove the pot from heat.
5. Carefully dissolve the miso paste into the soup, using a ladle to blend it gently to avoid clumping.
6. Serve the comforting miso soup hot and enjoy a nourishing, gut-friendly meal that’s perfect for any day of the week.

Additional Sources

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Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.

1. Shareef, Saja. ‘Anti-Inflammatory and Antioxidant Activities of Ginger’. Ginger – Cultivation and Use, IntechOpen, 15 Mar. 2023. Crossref, doi:10.5772/intechopen.108611.
2. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092. PMID: 29065496; PMCID: PMC5664031.