This soup shares the same approach — roasted vegetables, warming spices, and a creamy blended finish — as Sweet Potato and Red Pepper Soup and Pumpkin Soup With Canned Pumpkin, two others worth keeping in rotation.
There is something about Low-FODMAP Anti-Bloat & Anti-Inflammatory Healing Carrot Turmeric Ginger Soup that earns a permanent spot in the rotation — not just on days when your stomach needs attention, but on any cold evening when you want something golden, fragrant, and deeply warming. The carrots roast in the oven first, which draws out their natural sweetness and creates a richer base than you would get from simmering them in water. Canned coconut milk adds a creamy, slightly sweet body, and the fresh ginger, dried turmeric, cinnamon, and rosemary layer in a heat that builds with each spoonful.
Warm soup has long been easier on the digestive system than cold or raw foods — warm temperatures open the digestive channels and give your gut a natural break from heavier meals. This recipe leans into that with intention: cooked carrots are low in FODMAPs and among the gentler vegetables on the gastrointestinal system; ginger has been used for more than 2,000 years to calm stomach upset and reduce inflammation; turmeric has been shown in studies to lower markers of inflammation; and broth is liquid, mineral-rich, and easy for the body to process. The oven does the heavy lifting — you just prep, blend, and serve.
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Reader Love
We just made this again tonight! It’s our new favorite! I love that it’s so incredibly easy to make and as my husband says, it tastes like it’s from a restaurant. I can’t eat onions or garlic, and this one is a perfect balance of spices and flavor. I used jarred ginger in place of the fresh ginger, and I like my soup a little warmer so I heat it on the stove for a bit after blending. It’s perfect! Thank you and I look forward to your other recipes!
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💛 Why you’ll love this recipe
- Roasted carrots, not simmered ones. Roasting at 400°F draws out the carrots’ natural sugars and builds a deeper, sweeter base. The flavor that roasting creates is something you simply cannot replicate by cooking them in water, and it’s a big part of what makes this soup so good — Sara notes this directly as the reason to stick with the oven method rather than an Instant Pot.
- No stovetop cooking beyond the oven. The roasted carrots come out of the oven hot enough to heat the broth and coconut milk the moment everything goes into the food processor together — no extra pot to wash, no watching a burner.
- Turmeric and ginger work hard here. In one study, participants given one gram of turmeric daily for eight weeks had lower levels of inflammation than those given a placebo. Ginger has been used for more than 2,000 years to aid digestion, ease stomach upset, and reduce inflammation — and research from the University of Miami found that a highly concentrated ginger extract reduced knee pain and stiffness by 40% more than a placebo in people with osteoarthritis.
- Low-FODMAP ingredients chosen with care. Cooked carrots are gentler on the gastrointestinal system than higher-FODMAP vegetables like asparagus (high in fructose), beets (high in oligos), and cauliflower (high in polyols). Every ingredient in this soup falls within low-FODMAP guidelines as assessed by Monash University.
- Cinnamon and broth round out the recipe. Cinnamon adds natural sweetness and has been found to help reduce inflammation, support healthy blood sugar levels, and act as an antioxidant. Broth is one of the most easily digestible foods you can include in a meal — liquid, rich in minerals like potassium, phosphorus, and vitamins A and C, and anti-inflammatory. It’s the reason Grandma’s chicken soup always felt restorative.
- Naturally dairy-free and gluten-free. Full-fat canned coconut milk gives the soup its creamy texture without any cream or butter, and nothing in the recipe contains gluten — no special modifications needed.
👉 Easy ingredient swaps
- Carrots → butternut squash or sweet potatoes work as a 1:1 swap. One reader makes all three versions for variety and loves each one.
- Fresh ginger → jarred ginger works in a pinch. One reader swaps it regularly and finds the flavor holds up well.
- Chicken broth → vegetable broth makes this fully vegetarian with no change in texture.
- Full-fat canned coconut milk → Sara’s go-to is Native Forest Simple Coconut Milk, which contains only coconut milk and purified water with no additives. If you can’t find it, any plain canned coconut milk works. Carton coconut milk is much lower in fat and thinner, so the soup will be less creamy; it also tends to contain extra ingredients. Do NOT substitute coconut cream — it is a very different product designed for other types of recipes, and the flavor will be far too heavy.
- Rosemary → it can be left out and the soup still holds together well; one reader skipped it and still gave the recipe 5 stars. If you include it, de-stem the sprigs before adding them and use a high-speed food processor so the leaves break down fully.
- Spice levels → the recipe is built for noticeable heat. Pull back to 1 thumb of ginger if you prefer less heat. One reader found that 1.25 tsp of turmeric and about 1.5 tsp of fresh ginger was the right balance for their palate after a few batches.
✨ Variations
- Add a squeeze of fresh lemon juice after blending. This is common in Middle Eastern soups and lifts the spiced notes without changing the character of the dish.
- Garnish with a spoonful of Greek yogurt and fresh parsley — both are listed as optional garnishes in the recipe. The yogurt adds a cool, creamy contrast to the deep spices.
- For a thinner consistency, add broth in ½-cup increments after blending until you reach the texture you want. With 12 full-sized carrots, this soup blends up quite thick, and adjusting the liquid is a common and easy fix.
〰️ How to serve
- Serve immediately after blending — the heat from the roasted carrots keeps the soup at a comfortable temperature. A serving is approximately 1 cup, making 4 servings from the full batch.
- Leftovers reheat on the stovetop over medium heat until warmed through, or covered in the microwave for 60–90 seconds.
- To freeze, let the soup cool completely, transfer to airtight containers, and thaw overnight in the refrigerator before reheating on the stovetop. If you’re making a double batch for the freezer, use a blender rather than a food processor — it handles the extra volume more easily.
- For more blended vegetable soups in the same spirit, Sweet Potato and Red Pepper Soup and Wild Rice Mushroom Soup are both easy, warming bowls worth adding to the lineup.
💬 FAQs
What does low-FODMAP mean, and is this soup good for IBS?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — short-chain carbohydrates that are poorly absorbed in the small intestine. In people with Irritable Bowel Syndrome (IBS) or a sensitive gut, high-FODMAP foods either ferment in the colon or draw excess fluid into the intestine, triggering gas, bloating, cramping, and other digestive symptoms. Removing high-FODMAP foods from the diet is widely recommended by medical professionals and has been shown to significantly reduce IBS symptoms. The ingredients in this soup — carrots, turmeric, ginger, cinnamon, coconut milk, and broth — are all considered low-FODMAP. For a full searchable list of FODMAP-rated foods, the Monash University Low-FODMAP app is the most reliable reference available.
Do I need to heat the broth and coconut milk before blending?
No. There is no step in this recipe to pre-heat the liquid ingredients, and that is intentional. The heat from the roasted carrots is enough to bring everything to a comfortable serving temperature when combined in the food processor. The soup is served hot, not cold — serve it immediately after blending for the best result.
Can I use coconut cream instead of canned coconut milk, and can I use a blender instead of a food processor?
Coconut cream and canned coconut milk are very different products. Coconut cream is much thicker and designed for other types of recipes — substituting it will make the flavor far too heavy. Use canned coconut milk. For the equipment question: yes, a blender works well and several readers prefer it, especially for a double batch that would overflow a food processor. If blending warm ingredients, follow your blender’s guidelines for fill level and heat.
Can I make this ahead and freeze it?
Yes. Once the soup has cooled completely, store it in airtight containers. It freezes well. To serve from frozen, thaw overnight in the refrigerator and reheat on the stovetop over medium heat until warmed through. For a single serving, the microwave works fine — cover the bowl and heat for 60–90 seconds. If you’re doubling the recipe for the freezer, a blender handles the larger volume more smoothly than a food processor.
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Low-FODMAP Anti-Bloat & Anti-Inflammatory Healing Carrot Turmeric Ginger Soup
Ingredients
- 12 carrots, peeled
- 2 tablespoons olive oil
- 2 teaspoons dried turmeric
- 3 thumbs fresh ginger (about 1-inch each)
- 4 sprigs fresh rosemary, de-stemmed
- 1 teaspoon cinnamon
- 2 cups chicken broth or vegetable broth, preferably homemade
- 13.5-ounce can coconut milk, room temperature
- ¼ teaspoon salt
- ¼ teaspoon pepper
Optional Garnishes
- Greek yogurt, use lactose-free for low-FODMAP (omit for Whole30, paleo, and dairy-free)
- Fresh parsley
Instructions
- Preheat oven to 400 degrees.
- Depending on the thickness of peeled carrots, cut them in half lengthwise and widthwise. If they are already pretty thin, just cut in half lengthwise.
- Place carrots on a baking sheet and drizzle with olive oil.
- Roast carrots in oven until tender, about 20 minutes.
- In a food processor, add all ingredients.
- Blend on high until well-combined.
- Garnish and serve immediately.
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