Low FODMAP Vegan Recipes (Easy & Affordable) (2024)

FAQs

Is it possible to be low FODMAP and vegan? ›

“There are many vegan foods that are low in FODMAPs,” says Vasko. “Low-FODMAP protein sources include firm tofu, tempeh, peanuts, quinoa, and walnuts. As far as fruits and veggies are concerned, kiwi, cantaloupe, oranges, bell peppers, green beans, and oyster mushrooms are low FODMAP, to name a few.”

Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.

Tofu is one of those soy products that is Low FODMAP, as long as you buy firm or extra-firm. The softer varieties do not have enough of the water-soluble fructans pressed and drained away, so read the labels! Note that you do need hot cooked rice or quinoa on hand for assembly of your nourish bowl.

Peanut Butter is a Low FODMAP Food

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.

Although there are many well-known health benefits of a plant-based diet such as reduced risk of some cancers and heart disease, there is no evidence that increasing your intake of plant-based foods will decrease your IBS symptoms, and for some people it could actually make them worse as it can increase the intake of ...

Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).

Choose nuts/seeds such as almonds, peanuts, walnuts, pecans, chia, and sunflower seeds. (Remember to refer to serving size for these.) You can make a simple trail mix by blending nuts, seeds, dried shredded coconut, and vegan dark chocolate chips.

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

What is the lowest FODMAP fruit? ›

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

As a vegan FODMAP dietitian that specializes in gut health and plant-based nutrition, I am here to tell you you can absolutely go low FODMAP and manage your IBS on a vegan diet. In fact, there are plenty of vegan low FODMAP foods for you to enjoy and the vegan diet can offer many benefits to your health, too.

Reason 1: It changes your gut microbiome

So when you cut back or eliminate FODMAP foods, you're actually in turn creating a change in your gut microbiome. In particular, you're affecting the amount of two specific types of bacteria that are beneficial to your health.

IBS and Plant-Based Diets

A whole-food, plant-based diet improves the gut microbiome, which can improve IBS symptoms. “I always recommend a whole-food, plant-based diet for my patients and counsel them that the more variety you can eat in fruits and vegetables, the healthier the gut microbiome will be,” says Pasricha.

Remember, a low-FODMAP diet isn't for people with eating disorders, those with too many other dietary restrictions, or those who are pregnant. These people should consider alternatives like a FODMAP-gentle diet.