Low-FODMAP Pumpkin Soup for GERD and Gastroparesis (Vegan + Dairy-Free + Gluten-Free)

by | Oct 29, 2020 | Chronic Illness, Enchanted Living, GERD & Gastroparesis, Recipes | 0 comments

As Autumn greets the Northern Hemisphere, with all its luscious symbolism and poetic richness, the temperatures begin to drop, and it’s a time for truly inviting warmth in with comforting and cosy foods to warm you up.

Today’s recipe will do just that, and I present to you this warming low-FODMAP Pumpkin Soup that is ideal for GERD and Gastroparesis whilst also lovingly made in made for those that are vegan, dairy-free and gluten-free.

The sight of Pumpkins truly conjures up the arrival of autumn, and there’s an abundance of Pumpkin related specialities such as Pumpkin scented candles, and a certain latte blend (!), that also coincide with events such as harvest, the arrival of Pumpkin patches and Halloween that takes place on the 31st October.

In celebration of this hearty gift from nature I’ll be making three recipes from one gorgeous Pumpkin: This soup recipe you’re reading now, a sweet banana and pumpkin cake and finally a fun pumpkin pie smoothie bowl.

Let’s start with this Pumpkin soup that is filled with warming spices to nourish your heart and soul.

My experience of the Low-FODMAP Diet for Gastroparesis

As of August this year, I have been eating exclusively on the Low-FODMAP diet as a result of spending most of this year moving through an insidious Gastroparesis flare and chronic nausea.

So far the process of adopting a low-FODMAP diet has helped immensely and I’m blessed to be able to handle more solid foods after months of liquids.

I have had many experiences before this where I would dip in and out of the low-FODMAP diet, but this season I have given it my full dedication and I’ve been so held by the results.

Of course, it is not a miracle cure for GERD and Gastroparesis, however, by eliminating problem areas in my diet, I have been able to eat 3 small meals a day. As a result, I don’t have as many days where I am completely bed-bound due to nausea.

Having said all of that, a low-FODMAP diet takes a while to settle in! I’m still very much finding my feet and sometimes the types of fruits and vegetables that are harmonious for me, and those are not, don’t always make sense!

For example, sweet potato can be enjoyed in moderation but white potatoes are fine. For me, the lower GI elements of a sweet potato was easier for me to enjoy so this was strange to see!

Then there are blackberries that are sadly not allowed on the low-FODMAP diet, whereas raspberries are fine! Things like this have taken a lot of adjustments for me!


Low-FODMAP Pumpkin Soup for GERD and Gastroparesis (Vegan + Dairy-Free + Gluten-Free)

Georgie xoxo
As Autumn greets the Northern Hemisphere, with all its luscious symbolism and poetic richness, the temperatures begin to drop, and it’s a time for truly inviting warmth in with comforting and cosy foods to warm you up.
Today’s recipe will do just that, and I present to you this warming low-FODMAP Pumpkin Soup that is ideal for GERD and Gastroparesis whilst also lovingly made in made for those that are vegan, dairy-free and gluten-free.
Cook Time 50 mins
Total Time 50 mins
Course autumn, fall, Soup
Cuisine American, autumn, fall
Servings 4


  • 900 g Pumpkin Peeled with seeds removed (leave aside to toast for the finish) and cut into 1cm cubes
  • 2 tbsp Olive Oil (or cooking oil of choice)
  • 2 Celery
  • 1 tsp Ground Ginger
  • 1 tsp Ground Cumin
  • 750 ml Low-FODMAP Stock of choice (I love Massel)
  • Sea Salt
  • Pepper
  • Parsley to finish (to garnish)
  • Cinnamon (to garnish)
  • Non-dairy yoghurt (to garnish)


  • Start by carefully peeling and de-seeding the pumpkin and then measure 900g worth of Pumpkin. Cut the large Pumpkin chunks into 1cm cubes.
  • Heat the oil in a big pot and add the celery. Cook gently until softened but not coloured.
  • Add the ginger and cumin and stir for another minute.
  • Add the Pumpkin to the pot and a tbsp of filtered water so that the Pumpkin doesn't stick. Let the Pumpkin soften with the celery and spices for about 10 minutes.
  • Add the stock, salt and pepper, and allow to boil. When it reaches a nice boiling point, turn the temperature down to medium-low so it simmers for 30 to 35 minutes.
  • Take off the heat and use a hand blender to puree the soup.
  • Top with pumpkin seeds (you can roast the seeds from your Pumpkin!) and stir through a dollop of non-dairy yoghurt and a sprinkling of cinnamon and parsley. Enjoy!
Keyword acid reflux, autumn, carrot soup, fall, gastroparesis, gerd, gord, low fodmap, pumpkin, pumpkin soup, pumpkins, soups

Pumpkin as a Low-FODMAP Superstar

Well, as it turns out, autumn is a great time to embrace the fruits of labour of a low-FODMAP diet as there is an abundance of hearty seasonal ingredients around and I’m excited to share a lot of recipes soon.

However, let’s start with a feast of Pumpkin recipes that will all be vegan, dairy-free, gluten-free, and of course, aimed at those that, like me, suffer from GERD and Gastroparesis or similar,

Pumpkins are a miracle food for Gastroparesis that have an anti-inflammatory effect that is wonderful for soothing ulcers, acid reflux and an irritated gut.

In addition, Pumpkins contain high levels of beta-carotene, a pigment that gives certain fruits and vegetables that glowing hue of orange, yellow and red pigment that the body converts this beta-carotene into Vitamin A.

This source of Vitamin A benefits the skin that you might already know from food with a glowing orange hue. This, along with pumpkin’s Vitamin C and E content, plays an essential role in the health, development and maintenance of the glow of our skin that can help to minimise cell damage caused by free radicals and protecting the skin from premature aging, leaving it feeling soft and supple.

Pumpkins also contain tryptophan which encourages a restful, peaceful slumber and balances our moods by increasing serotonin. In a season that arrives so that we are able to retreat inwards and slow down, the relaxing qualities of Pumpkin are particularly potent.

Then there are the gifts inside a Pumpkin: pumpkin seeds!

These incredible gifts that reside inside the Pumpkin like a treasure, contain a heap of nutritional benefits such as magnesium, manganese and phosphorus, and they are also a good source of iron, copper, protein and zinc.

The Spiritual Significance of Pumpkin

At this time of year, there’s an abundance of Pumpkins, and many of us will be carving them this weekend. But how much do we know about the history and the spiritual significance of Pumpkins?

Though the origin of Pumpkins is not definitively known, it’s thought that they originated in Mexico or North America where pumpkin-related seeds believed to be thousands of years old have been discovered. Now they grow on every continent other than Antarctica.

Let us first look at the roots of the fruit itself, where the Pumpkin receives all its nutrients from the ground through the vine of the fruit providing its connection to the world from which it grows. And in addition, this same vine of the Pumpkin has become a symbol of friendship where of course connection naturally blossoms.

Then there’s the significance of the shape of the Pumpkin. In Early societies, many saw symbolism and spiritual significance in round objects, from rocks to seeds and, yes, the pumpkin.

And what else is round, why, the World! And truly a Pumpkin is a world in itself. Being one of the biggest fruits that we know of, a Pumpkin is completely full of seeds and rich flesh and produce. As a result, it’s truly become a symbol of abundance.

So of all nature’s edible gifts, the Pumpkin truly is the poster image for abundance and prosperity! The seeds also carry great significance, where you can find nearly as many as 500 in some Pumpkins!

As you scoop out your Pumpkin this season, just imagine that every single seed is an opportunity to be grateful and find your life filled with blessings waiting to be granted.

Instead of throwing your Pumpkin seeds away, be sure to roast them gently and then assign a blessing to these seeds. Then throughout the season to come, you can really feel into these blessings.


I hope this Pumpkin soup recipe helps you find magic in some way. I’m a big believer that food is medicine and this Pumpkin soup is just what the doctor ordered! A bowl of soup that, no less, both nourishes the soul and brings together the richness of this beautiful season.

Would you like to see more Low-FODMAP recipes that are suitable for Gerd and Gastroparesis? You can get access to all the recipes to date right here.

Please note that if you’re reading a recipe that is not before August 2020 it will not be specifically low-FODMAP. Going forward, however, many more recipes will be added that will be all low-FODMAP, vegan, dairy-free and gluten-free focussed that serves those with GERD, Gastroparesis and beyond.

Finally, do you have any recipe requests for me? Have any of you had any experience of the low-FODMAP diet? Would you like to see more posts about my experience to date? As always, please be sure to let me know how this has landed in your heart and mind.

Low-FODMAP Pumpkin Recipes:

Pumpkin Spice Smoothie Bowl

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Thank you so much for taking the time to read this post and for being here. I love and appreciate you beyond words.

Georgie xoxo is a blog for those seeking everyday whimsy, with a heart full of wanderlust focusing on travel adventures, pretty crafts, chronic illness and words on finding the meaning in life through wonder and enchantment.

It’s my ultimate hope that there has been something on my blog that has enabled you to travel into the deepest realms of wonder and enchantment so that you can truly feel and embody your own world, and the world around you, that can be filled with more magic than you could possibly imagine. 

By supporting Georgie xoxo on Kofi, you enable me to bring these ideas and whimsical tales to life. Thank you in abundance for your love and support that is the strength that I use to create impossible things.


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I’m Georgie, founder of the enchanted living blog ‘Georgie xoxo’, ‘The Art Of Blogging’ and ‘Art Of Pinterest’ E-Courses and creator of an art and history online school called ‘Academy Of The Enchanted Arts.’  



I invite you to direct your heart, curiosity, creativity and wisdom to the re-enchantment of our world through art and music history education through the lens of enchantment so that you can deepen your reverence for your own life and all the magic and miracles around you.

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