Creamy Thai Pumpkin Noodle Soup (Low FODMAP)
Silky coconut-pumpkin broth meets rice noodles in this warming Thai-inspired soup that's gentle on your gut but bold on flavor.
This recipe is carefully portioned to be low FODMAP when served as 6 portions. Pumpkin is low FODMAP in servings up to 75g per person—this recipe uses 450g total, providing exactly 75g per serving. Coconut milk is low FODMAP in 125ml servings; this recipe uses 400ml for 6 servings (approximately 65ml per serving), well within safe limits. Rice noodles are naturally low FODMAP and gluten-free. Ginger and lemongrass add flavor without FODMAP concerns. Fish sauce is used in moderation (1 tablespoon total) to stay within safe limits. If using peanuts as garnish, strictly limit to 16g (about half a tablespoon) per serving to stay low FODMAP. Fresh cilantro and lime are safe in typical serving amounts. Always use garlic-infused oil rather than fresh garlic to keep the recipe gut-friendly. The lemongrass stalk is removed before serving as it's only used for flavoring the broth.
When the weather turns cool and you're craving something both comforting and exciting, this Thai-inspired pumpkin noodle soup delivers on every level. The magic happens when sweet roasted pumpkin meets creamy coconut milk and aromatic ginger, creating a velvety broth that coats tender rice noodles like a warm hug. What makes this recipe particularly special for those following a low FODMAP diet is how it captures authentic Thai flavors without relying on garlic or onion—instead, we build depth through garlic-infused oil, fresh ginger, lemongrass, and a carefully balanced blend of fish sauce and lime.
The secret to this soup's incredible texture lies in blending half the pumpkin into the broth while leaving some chunks intact for visual appeal and varied texture. Rice noodles are naturally gluten-free and low FODMAP, making them the perfect vehicle for soaking up all that fragrant, spiced coconut broth. Fresh cilantro and a squeeze of lime at the end brighten everything up, while a sprinkle of crushed peanuts adds satisfying crunch (just watch your portion to stay FODMAP-friendly).
This recipe is wonderfully flexible—you can make it as mild or as spicy as you like by adjusting the amount of red chili. It also reheats beautifully, though I recommend storing the noodles separately from the broth to prevent them from becoming mushy. Whether you're meal prepping for the week or serving a crowd, this soup proves that eating for gut health doesn't mean sacrificing the bold, complex flavors you love.
🥗 Ingredients
Metric
- 450g pumpkin or butternut squash, peeled and cubed Cut into 2cm pieces for even cooking - reduced amount ensures 75g per serving
- 3 tablespoons garlic-infused olive oil Divided - use quality oil for best flavor
- 30g fresh ginger, peeled and minced About a 5cm piece
- 1 stalk lemongrass, white part only, bruised Bash with knife to release oils - will be removed before serving
- 400ml coconut milk Full-fat for creamiest results - provides about 65ml per serving
- 750ml low FODMAP vegetable stock Use homemade or certified low FODMAP brand
- 1 tablespoon fish sauce Reduced amount for FODMAP safety - adds umami without excess
- 2 tablespoons fresh lime juice About 1 lime, plus extra wedges for serving
- 1 tablespoon brown sugar Balances the acidity and heat
- 200g dried rice noodles Flat or round, medium width works best
- 1/2 teaspoon salt Plus more to taste
- 1/4 teaspoon white pepper Adds subtle heat without overwhelming
- Fresh cilantro leaves for garnish About 1/4 cup, roughly chopped
- 1 red chili, thinly sliced (optional) Adjust to heat preference - remove seeds for milder flavor
- 3 tablespoons crushed peanuts Optional garnish - limit to 1/2 tablespoon per serving for FODMAP safety
- Lime wedges for serving Essential for brightness and customization
Imperial
- 1¾ lbs pumpkin or butternut squash, peeled and cubed Cut into ¾-inch pieces for even cooking
- 3 tablespoons garlic-infused olive oil Divided - use quality oil for best flavor
- 1 oz fresh ginger, peeled and minced About a 2-inch piece
- 1 stalk lemongrass, white part only, bruised Bash with knife to release oils
- 1⅔ cups coconut milk Full-fat for creamiest results
- 3 cups low FODMAP vegetable stock Or chicken stock if preferred
- 2 tablespoons fish sauce Adds umami depth
- 1 tablespoon lime juice Plus extra for serving
- 1 teaspoon brown sugar Balances the flavors
- 7 oz rice noodles Flat or vermicelli style
- 1 red chili, sliced Optional, adjust to heat preference
- Fresh cilantro leaves For garnish
- ¾ oz crushed peanuts Optional garnish, max 1 oz per serving
- Salt and white pepper to taste Season carefully as fish sauce is salty
👨🍳 Instructions
- 1
Roast the Pumpkin
Preheat your oven to 200°C (400°F). Toss the pumpkin cubes with 2 tablespoons of garlic-infused oil, salt, and pepper on a large baking sheet. Spread in a single layer and roast for 25-30 minutes until tender and lightly caramelized at the edges, turning once halfway through.
⏱️ 30 min - 2
Build the Aromatic Base
While the pumpkin roasts, heat the remaining tablespoon of garlic-infused oil in a large pot over medium heat. Add the minced ginger and bruised lemongrass stalk, stirring constantly for 1-2 minutes until fragrant but not browned. The kitchen should smell incredible at this point.
⏱️ 3 min - 3
Create the Broth
Pour in the coconut milk and vegetable stock, then add the fish sauce, lime juice, and brown sugar. Bring to a gentle simmer and let the flavors meld for 10 minutes. Remove the lemongrass stalk and discard it—it's done its job of infusing the broth with citrusy notes.
⏱️ 12 min - 4
Blend for Creaminess
Once the pumpkin is roasted, add about two-thirds of it to the soup pot, reserving the rest for texture. Use an immersion blender to puree the soup until silky smooth, or carefully transfer to a countertop blender in batches. Return to the pot and stir in the reserved pumpkin chunks. Taste and adjust seasoning with more fish sauce, lime juice, or a pinch of salt if needed.
⏱️ 5 min - 5
Prepare the Noodles
Cook the rice noodles according to package directions—usually this means soaking in hot water for 5-8 minutes until tender but still slightly chewy. Drain well and rinse briefly with cool water to stop the cooking process and prevent clumping.
⏱️ 8 min - 6
Bring It All Together
Divide the cooked noodles among serving bowls. Ladle the hot pumpkin broth over the noodles, making sure each bowl gets plenty of pumpkin chunks. The noodles will absorb some of the flavorful liquid and become even more delicious.
⏱️ 2 min - 7
Garnish and Serve
Top each bowl with fresh cilantro leaves, sliced red chili if using, and a small handful of crushed peanuts (no more than half a tablespoon per serving to stay low FODMAP). Serve with lime wedges on the side so everyone can add an extra squeeze of brightness to their bowl. This soup is best enjoyed immediately while the noodles are perfectly tender and the broth is steaming hot.
⏱️ 2 min
🔄 FODMAP-Friendly Swaps
If you don't have garlic-infused oil, increase ginger slightly and add a pinch of asafoetida powder for savory depth
For vegetarian or vegan version, use tamari (gluten-free soy sauce) or coconut aminos, adding salt to taste for umami depth
Carrots (up to 75g per serving) or sweet potato (up to 70g per serving) work well if pumpkin isn't available, maintaining similar sweetness and color
Mix 200ml lactose-free cream with 200ml extra stock for similar richness if coconut isn't your preference, staying within lactose-free dairy limits
Any gluten-free pasta works, or use spiralized zucchini for a lower-carb option (cook briefly to keep texture and avoid excess water)
Pumpkin seeds (pepitas) are low FODMAP in 2 tablespoon servings, or use chopped macadamias for similar crunch without FODMAP concerns
🔬 The Science Behind This Recipe
Why This Recipe Works for Your Gut
This warming soup brings together ingredients that are naturally gentle on sensitive digestive systems. Pumpkin is a superstar for gut health because it's packed with soluble fiber that doesn't ferment rapidly in your intestines. Unlike many vegetables, pumpkin contains minimal amounts of those tricky short-chain carbohydrates that can trigger IBS symptoms. Its natural sweetness comes from simple sugars your body absorbs easily in the small intestine, meaning less bloating and discomfort. Plus, pumpkin's beta-carotene and vitamin A content may help support the protective lining of your gut.
Coconut milk makes this soup creamy without the lactose found in dairy products, which many people with IBS struggle to digest. The medium-chain fatty acids in coconut milk are absorbed differently than other fats, requiring less work from your digestive system. Rice noodles are another smart choice because rice is one of the most easily digested grains, containing no gluten and breaking down smoothly in your system without causing fermentation issues.
The ginger in this recipe isn't just for flavor—it's been used for centuries to calm digestive upset and may help food move through your system more comfortably. By using garlic-infused oil instead of whole garlic cloves, you get all the aromatic flavor without the fructans that cause problems for sensitive guts. The FODMAPs in garlic are water-soluble, not oil-soluble, so the infused oil delivers taste without the tummy trouble. This combination creates a nourishing meal that satisfies your taste buds while respecting your digestive system's needs.
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