IBS Unfiltered

Serving Size

• Serves 3–4 people
• Makes about 4 cups

Time

• Prep: 10–15 minutes
• Cook: 25–30 minutes
• Total: ~40 minutes

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Ingredients

Soup base

• 2 tbsp dairy-free butter or olive oil
• 2 medium carrots, peeled and diced (optional but adds sweetness)
• 4 medium potatoes (Yukon Gold or russet), peeled and diced
• 3½–4 cups low-FODMAP vegetable broth or chicken broth
• 1 cup unsweetened dairy-free milk (almond, oat, or rice)
• ½ tsp salt (start light)
• ¼ tsp black pepper
• ¼ tsp dried thyme or rosemary (optional)

For flavor (IBS-safe)

• 1–2 tbsp garlic-infused oil (safe flavor without FODMAPs)
• 1 tbsp nutritional yeast (optional, adds “creamy/cheesy” depth)

Optional toppings (IBS-friendly)

• Chives or green onion tops only
• Crumbled gluten-free crackers
• Extra DF butter swirl

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Instructions (Beginner-Friendly)

1. Heat a pot over medium heat.
2. Add dairy-free butter or oil. Once melted, add carrots (if using).
   • Cook 5 minutes, stirring occasionally, until softened.
3. Add diced potatoes, salt, pepper, and herbs.
4. Pour in broth until vegetables are just covered.
5. Bring to a gentle boil, then reduce to a simmer.
   • Cook 15–20 minutes, until potatoes are very soft.
6. Turn off heat. Add dairy-free milk, garlic-infused oil, and nutritional yeast.
7. Blend:
   • Use an immersion blender directly in the pot, OR
   • Carefully blend in batches in a regular blender.
8. Taste and adjust salt. Add a splash of milk if too thick.
9. Serve warm.

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IBS Tips (Important!)

• ❌ No onion, garlic, leek, or shallot
• ✅ Garlic-infused oil is safe
• Start with small servings if you’re sensitive to potatoes
• Yukon Gold potatoes tend to be gentler than russets

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Easy Variations (Still IBS-Safe)

• Extra creamy: Blend in ¼ cup canned coconut milk (the thin part)
• Protein boost: Add shredded chicken after blending
• Herby: Bay leaf while simmering (remove before blending)