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.”

Roasted chickpeas seasoned with salt and pepper. Mashed chickpeas and Low FODMAP hummus using carrots, cucumbers, or corn chips for dipping. Choose nuts/seeds such as almonds, peanuts, walnuts, pecans, chia, and sunflower seeds.

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.

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.

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Rice crackers, corncakes, oatcakes, wheat free or gluten free crackers. Some Florentines, macaroons, oat based biscuits, flapjacks. Flourless cakes, meringues, cornflour sponge. Most 'free from' varieties are wheat free.

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

Is coffee a low FODMAP food? ›

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.

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. However, some brands add refined sugar and flavourings to enhance the peanut butter's taste.

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.

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 ...

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.

Vegans don't eat foods that come from animals, including dairy products and eggs. A vegan diet can increase the number of IBS symptoms due to the higher percentage of fermentable carbohydrates in the diet.