The concept of FODMAP revolves around the fact that it puts together a group of carbohydrates that are of lower quality and could cause unwanted irritations in your bowel when consumed in large quantities.
Fermented soybeans which are the major ingredient in miso soup contain a large concentration of carbohydrates and this is what begs the question “ is miso soup low on FODMAP?”.
Yes, miso soup has a relatively low concentration of FODMAP so you need not worry about battling an irritated bowel or other related bodily malfunctions when you consume it often. However, if you are still somewhat bothered about the FODMAP content, we can always show you the right ingredients to add to your miso soup recipe to balance things perfectly.
Miso soup which is also known as misoshiru is a traditional Japanese soup that is made from a mixture of dashi stock and miso paste. Miso paste is made from soybeans because of its nutritional value, it is a great option for vegetarians that need more healthy non-meat dishes to add to their diet.
What is FODMAP?
FODMAP is an acronym for “ fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” which refers to a group of compounds that are known as short-chain carbohydrates. They are known as such because they are poorly absorbed by the small intestine.
They are also known to cause symptoms of bowl irritation and other gastrointestinal disorders when consumed in a large quantity. When they absorb water and ferment in the colon, your body is likely to react unpleasantly to its presence.
Is Miso Soup Low On FODMAP?
It is important to be health conscious in every possible aspect, our bodies react to the things that are around them as much as they do to the things that we allow into them.
Although there are several aspects to be taken into consideration with regard to health consciousness, we have decided to focus wholly on nutrients that your body digests and how they may affect your normal body functioning.
We have decided to focus on the level of FODMAP concentration that can be found in miso soup and how it may affect your general well-being when you consume it. Nobody wants to be in harm’s way because of neglecting the FODMAP levels in a meal, especially when you are on a low FODMAP diet and you need the right pointers to make the best decisions for your body’s overall health.
In that case, you would be delighted to learn the miso soup is low on FODMAP and safe for consumption for persons on a low FODMAP diet or persons with easily irritated bowel/related bowel conditions.
Soybeans are the main ingredient used in the miso paste for miso soup and it has a 40% carbohydrate concentration, this automatically indicates that there is also a certain level of FODMAP present in miso soup.
However, what gives miso soup an edge and makes it low in FODMAP despite such a high carbohydrate concentration is the fact that the soybeans that are used are fermented instead of used fresh. Fermented soybeans have less carbohydrate concentration after undergoing the fermentation process and this makes them safer for consumption because it has a lower FODMAP concentration as well.
Low FODMAP Miso Soup Recipe
If you have found yourself somehow stuck with a low FODMAP diet for any reason, whether medical or personal, then you would need to make certain meals differently to ensure that you are indeed consuming only meals that are low in FODMAP concentration.
This recipe is to guide you aright on the ingredients to include in your miso soup to ensure that it does with your low FODMAP diet;
What you will need:
- Rice wine
- Sliced spring onions
- Miso paste
- Dark soy sauce
- Shredded kale
- Firm tofu cut into tubes.
Steps to follow;
Step 1: Bring the water to a boil
Add water to a saucepan and place it on the stove and allow it to boil, after it has been brought to a boil put the heat on medium.
Step 2: Add the ingredients to the mix
After turning the heat down, you would need to add the sliced spring onions, the cubed tofu, the soy sauce, the shredded kale, and the rice wine to the water and let it simmer for a minute.
Step 3: Add the miso paste to the mix and serve
The final step requires you to add your miso paste to the saucepan while the vegetables are still fresh and stir thoroughly, add miso paste till it suits your taste but note that too much miso paste can make your miso soup undesirably salty.
You can serve and enjoy your miso soup.
Frequently Asked Questions
Can miso soup help IBS?
Yes, miso soup is a great dish to add to your diet while trying to recover from or manage IBS because of its low FODMAP and its richness in probiotics.
Is miso soup hard to digest?
No, miso soup is made from a soybean paste that is rich in vitamins and minerals, this nutrient concentration makes it easy for the body to digest it when consumed.
Is miso soup anti-inflammatory?
The major ingredient in miso soup which is soybeans contains powerful antioxidants such as isoflavonoids and phenolic acids which fight off inflammation and aging.
There are not a lot of people that are aware of FODMAP and the possible health effect of consuming it in large quantities.
But if you’re here, then you’ve most likely gained basic knowledge of what FODMAP is and its health effects.
The good news is that you do not have to worry about a high concentration of FODMAP in miso soup because it is made from fermented soybeans which kill off most traces of FODMAP that would have proved dangerous.