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

FAQs

Can you be vegan and low FODMAP? ›

But that said, if you're plant-based and you're trying to figure out which foods might be giving you painful symptoms, it is possible to follow both a vegan diet and a low-FODMAP diet at the same time.

Opt for cheaper meats and eat more vegetarian

Quinoa, egg, canned lentils, and tofu are great options for a low FODMAP protein and are relatively inexpensive. If you do eat meat, opt for canned fish, like tuna and sardines, or leaned mince meat, for a low FODMAP and high protein meal.

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

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.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

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

Well, yes, some people find they do lose weight when on the low FODMAP diet. This could be down to factors such as: As part of controlling the portions of high FODMAP foods many of my clients find they reduce their overall portions of carbohydrates (e.g. pasta and bread) and eat more protein.

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Is Greek yogurt low in FODMAP? ›

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

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.

Yes! Blueberries are low FODMAP. They are low FODMAP in 125g serves, and STILL low FODMAP in servings up to 500g, according to Monash. This makes them a fantastic choice for the low FODMAP diet.

Cons of a vegan diet

Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. Vegan diets that avoid triggering foods could leave out essential vitamins and minerals, such as protein, iron, and calcium.

A vegan diet is made up of only plants, which means that it can contain a higher proportion of fermentable carbohydrates (FODMAPs) compared to a non-vegan diet. While most people are fine with high intakes of fibre and FODMAPs, it can trigger unpleasant symptoms in people with IBS.

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.