Ham and Potato Soup

The Creamy Ham & Potato Soup is the ultimate bowl of comfort, especially for those following a low FODMAP lifestyle. This recipe balances tender potatoes, savory ham, and creamy lactose-free goodness in a way that feels indulgent but is gentle on the digestive system. Perfect for chilly evenings or when you’re in need of a soothing meal, this soup is as simple to prepare as it is delicious to eat. With only a handful of pantry-friendly ingredients and no garlic or onion to worry about, this dish keeps your gut happy without sacrificing flavor.

Full Recipe:

Ingredients:

• 2 tablespoons garlic-infused olive oil (use the oil only, no garlic pieces)

• 1 leek (green tops only), finely sliced

• 2 cups (500ml) low FODMAP chicken stock

• 2 cups (500ml) water

• 1 ½ cups cooked ham, diced

• 3 medium potatoes, peeled and diced

• 1 medium carrot, finely diced

• 1 cup (240ml) lactose-free milk

• 1 tablespoon corn starch (optional, for thickening)

• 2 tablespoons chopped chives (for garnish)

• Salt and pepper to taste

Directions:

1. Heat garlic-infused olive oil in a large pot over medium heat.

2. Add sliced leek tops and sauté for 2-3 minutes until softened.

3. Pour in the chicken stock and water. Add diced potatoes and carrots. Bring to a boil.

4. Reduce heat and simmer uncovered for 15-20 minutes, or until vegetables are tender.

5. Add diced ham and lactose-free milk. Stir gently to combine and warm through.

6. For a thicker consistency, mix corn starch with 2 tablespoons of cold water, then stir into the soup and simmer for 3-5 more minutes.

7. Season with salt and pepper to taste.

8. Garnish with chopped chives and serve hot.

Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 290 kcal | Servings: 4 servings

Nourish Your Gut with Comfort: A Deep Dive into Low FODMAP Creamy Ham & Potato Soup

For anyone navigating the world of digestive health, particularly those dealing with irritable bowel syndrome (IBS), the Low FODMAP diet can be a game-changer. It’s a science-backed approach developed by Monash University that identifies specific fermentable carbohydrates that trigger symptoms. But following a Low FODMAP lifestyle doesn’t mean sacrificing flavor, comfort, or satisfaction. In fact, with the right recipes, you can indulge in hearty, delicious meals that nourish both body and soul like this Low FODMAP Creamy Ham and Potato Soup.

A Bowl of Comfort with Purpose

This soup offers everything we crave in a cozy, comforting meal: velvety texture, savory depth, and the nostalgic familiarity of ham and potatoes. But what makes it special is its alignment with the Low FODMAP framework carefully crafted to avoid the most common digestive triggers while still delivering big on taste.

Instead of using traditional garlic and onions (two common FODMAP culprits), the recipe uses garlic-infused oil. This clever substitution allows us to capture the flavor essence of garlic without the fermentable sugars that cause gut distress. Add to that lactose-free milk, the green tops of leeks, and hearty root vegetables, and you have a recipe that’s as mindful as it is satisfying.

Why Low FODMAP?

Let’s take a moment to understand why Low FODMAP meals like this one are so important. FODMAPs are short-chain carbohydrates and sugar alcohols that the small intestine struggles to absorb. They ferment in the gut, causing symptoms like bloating, gas, cramps, diarrhea, and constipation especially for people with IBS or other functional gastrointestinal disorders.

The Low FODMAP diet works by eliminating high-FODMAP foods and slowly reintroducing them to identify which ones cause issues. During the elimination phase, meals must be strictly FODMAP-friendly, making it essential to have flavorful, varied recipes to prevent food fatigue and maintain nutritional balance.

This soup meets all those requirements while delivering a well-rounded profile of nutrients and flavor.

Ingredients That Support Digestive Health

What makes this soup both healing and hearty is its reliance on a few core Low FODMAP stars:

• Garlic-Infused Olive Oil: Adds aromatic depth without triggering the gut. The FODMAPs in garlic are not oil-soluble, so the infused oil is safe for those with sensitivities.

• Leek Greens: Only the green part of leeks is Low FODMAP; they lend a mild onion flavor and are rich in antioxidants and prebiotics.

• Lactose-Free Milk: This gives the soup its creamy consistency without the bloating or discomfort associated with regular dairy.

• Ham: A lean protein that adds a savory, smoky richness. Choosing unprocessed, gluten-free ham without added high-FODMAP ingredients is key.

• Potatoes and Carrots: Classic comfort veggies that are Low FODMAP approved and packed with fiber, potassium, and beta-carotene.

All these ingredients come together in a way that respects digestive sensitivities while still delivering robust flavor.

Culinary Versatility: Adapting the Soup to Your Taste

One of the beautiful things about this soup is its adaptability. While the base recipe is designed for optimal FODMAP compliance, you can easily tweak it within your personal tolerance levels:

• Add Herbs: Chopped parsley, thyme, or rosemary add layers of freshness and flavor complexity.

• Extra Protein: Add diced chicken or turkey for variation, especially if you’re watching sodium or fat intake.

• Make It Vegan: Swap ham for smoked tofu or canned lentils (if tolerated), and use a plant-based, lactose-free milk alternative like almond or rice milk.

• Boost the Veggies: Zucchini, parsnip, or spinach can be stirred in for more nutrition without overloading on FODMAPs.

This versatility makes it an ideal “base” soup for rotation during the week, especially for those meal-prepping or cooking in bulk.

The Role of Soup in a Low FODMAP Diet

Soups like this creamy ham and potato version play a crucial role in maintaining gut health. Not only are they soothing and hydrating, but they also offer a low-impact way to get important nutrients during flare-ups or digestive upset.

Warm liquids tend to digest more easily than heavy or raw meals, especially during stressful periods. This soup can be a go-to recipe during symptom flare-ups, cold seasons, or when you’re simply looking for something that feels like a hug in a bowl.

Moreover, its creamy texture and mild flavors make it family-friendly and a hit even with those not following the Low FODMAP diet making it a perfect all-around dish for shared meals.

Storage and Meal Prep Benefits

This soup is also an excellent candidate for meal prepping. It keeps well in the fridge for up to 4 days and can be frozen for longer-term storage. To freeze, allow it to cool completely, then transfer to an airtight container or zip-top bag. When reheating, do so gently over the stove, adding a splash of lactose-free milk or water to thin if needed.

Batch cooking this soup can save you time during busy weeks while ensuring that you always have a gut-friendly option ready to go.

Nutrition Snapshot

While individual nutrition stats can vary based on portion sizes and specific ingredients, a bowl of this soup generally offers:

• A good source of lean protein

• Complex carbohydrates for sustained energy

• Low lactose and low fermentable sugars

• Anti-inflammatory fats from olive oil

• A soothing effect on the digestive system

The key is balance. You’re getting fiber, fats, and protein without the gut-triggering ingredients that often make comfort food a challenge.

Who This Recipe Is Perfect For

This soup is especially suitable for:

• People with IBS or SIBO who are in the elimination or reintroduction phases of the Low FODMAP diet.

• Busy parents and professionals looking for easy, nourishing weeknight dinners.

• Caregivers preparing food for loved ones with sensitive digestive systems.

• Anyone craving something warm, creamy, and wholesome without the post-meal bloat.

Whether you’re a FODMAP novice or a seasoned gut-health warrior, this recipe brings both peace of mind and palate pleasure.

Conclusion:

Eating for digestive health doesn’t mean you have to eat bland, restrictive meals. Recipes like Low FODMAP Creamy Ham & Potato Soup prove that you can still enjoy comforting, flavorful dishes that align with your wellness goals.

It’s more than just soup it’s a gentle reminder that food can be healing, nourishing, and immensely satisfying, all at once.

This recipe embodies the core principles of the Low FODMAP approach: thoughtful ingredient choices, delicious simplicity, and respect for your body’s needs. Whether you’re warming up after a long day, meal prepping for the week, or caring for your gut, this soup is a reliable, restorative choice you’ll return to again and again.

So ladle up, sit back, and let this bowl of goodness remind you that you don’t have to choose between comfort and wellness. With the right ingredients and intention, you can have both.