Low FODMAP Vegan Recipes and Tips for Gut-Healthy Meals

A low FODMAP diet is an elimination diet that can be challenging to follow, but it is possible to maintain a low FODMAP vegan diet if you know how. In this article, we'll explore how you can enjoy all the benefits of a vegan lifestyle while also managing your digestive issues.
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Vegan Crispy Tofu With Sweet and Sour Sauce Recipe
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Are you vegan and interested in following a low FODMAP diet? You may feel like you’re playing a game of dietary Minesweeper at times, but no need to fret. World of Vegan has you covered with tips, tricks, and Low FODMAP vegan recipes to make your plant-based meals both delicious and easy on your digestive system.

With a little creativity and some knowledge, a low FODMAP vegan diet can be a tasty and nutritious way of eating that supports your overall health and wellbeing. So let’s dive in and explore how you can enjoy all the benefits of a vegan lifestyle while also managing your digestive issues.

“A low FODMAP diet is an elimination diet where foods high in FODMAPs are eliminated for two to six weeks and then methodically reintroduced to find what foods cause issues. Luckily, you likely don’t have to eliminate all LOWFODMAP foods forever, just during the elimination phase.”

Rhyan Geiger, RDN

What are FODMAPS?

What are FODMAPS? FODMAPs are short-chain carbohydrates that can be difficult to digest for some people, causing distressing symptoms such as bloating, gas, abdominal pain, and diarrhea. For individuals who are sensitive to FODMAPs, consuming foods that are high in these types of carbohydrates can be uncomfortable and even very painful.

Note: Leave out the garlic and onion if included in any of the recipes below.

Here are some really helpful tips and guidelines when following a low FODMAP vegan diet.

Who Should Follow a Low-FODMAP Diet?

Ah, the low-FODMAP diet. It’s like the trendy new nightclub that only a select few can get into. But who’s on the VIP list for this gut-friendly lifestyle?

If you’ve ever experienced bloating, gas, constipation, or diarrhea—congratulations, you’ve just earned yourself a spot on the guest list! And if you’ve ever had to cancel plans because of digestive issues, or found yourself frantically searching for the nearest bathroom, consider yourself a VIP Platinum member.

“I don’t follow a low FODMAP and vegan diet because I want to – I do it because my stomach hates me and wants me to suffer.”

But don’t worry—you don’t have to suffer in silence. Following a low-FODMAP diet will teach you which foods to avoid and which to embrace like a new BFF. Plus, you’ll have fun decoding food labels and experimenting with new recipes—it’s like a culinary scavenger hunt! So come on, join the party. Your gut will thank you.

Focus On Low FODMAP Plant-Based Proteins

When it comes to plant-based protein, we all know that beans and legumes are the rockstars of the show. But for those of us on a low FODMAP diet, those little guys can sometimes wreak havoc on our tummies.

Nuts are another common plant-protein hero. Some nuts can be high in FODMAPs (like cashews and pistachios), so it is best to stick to small portions of low FODMAP nuts like macadamias, almonds, and walnuts.

White bowl filled with nuts, a candied walnuts recipe.

A FODMAP serving of nuts is about 20 macadamia nuts, 10 almonds, and 10 walnut halves.

Rhyan Geiger, RDN

Fear not, though, because plenty of other low FODMAP plant-based protein options are out there! Think (non-silken) tofu, tempeh, edamame, and quinoa. They may not be as flashy as the chickpeas and lentils of the world, but they’ll still get the job done.

And let’s be honest; tofu is like the chameleon of the protein world—it can take on any flavor you throw at it.

Small bowl full of raw tofu cubes with some cubes scattered around the bowl.

Low FODMAP Vegan Protein Recipes

Vegan Crispy Tofu With Sweet and Sour Sauce Recipe

Choose Low FODMAP Vegetables and Fruits

Veggies and fruits are an essential part of a healthy vegan diet, but some of them can be high in FODMAPs. To avoid digestive issues, choose low FODMAP vegetables such as kale, spinach, carrots, zucchini, bell peppers, and tomatoes. Some fruits are also low in FODMAPs, such as strawberries, oranges, kiwis, and grapes. However, some fruits can be high in FODMAPs, such as apples, mangoes, and watermelons, so be cautious with portion sizes.

Low FODMAP Fruit & Veggie Recipes

Vegan sushi hand rolls with baked tofu and veggies on a table with rice.

Avoid High FODMAP Grains and Legumes

Grains and legumes are staples of a vegan diet, but some of them can be high in FODMAPs, such as wheat, barley, lentils, and chickpeas. Instead, choose low FODMAP grains and legumes, such as rice, quinoa, oats, and canned lentils.

Low Fodmap Vegan Recipes for Grains and Legumes

A bowl of toor dal framed by herbs, a pot, and a napkin.

Read Food Labels Carefully

Let’s face it—reading labels on a low FODMAP diet can be a real pain in the gut. But fear not, my fellow digestive-disorder-sufferers! With a little bit of practice and some detective skills, you too can decode those cryptic food labels.

First, watch out for sneaky FODMAPs like garlic and onion hiding in plain sight under aliases like ‘natural flavors’ or ‘spices.’ And don’t be fooled by serving sizes—sure, a tablespoon of hummus may seem harmless, but if you end up eating half a tub, you’re in for a world of bloating. So, arm yourself with a magnifying glass, get ready to decipher some hieroglyphics. And remember: when in doubt, Google it out! Your stomach will thank you for it.

“I’m pretty sure I spend more time reading ingredient labels than I do reading books. But hey, at least I can still eat chocolate, right?”

Many packaged foods contain FODMAPs, such as high fructose corn syrup, inulin, and chicory root. Read food labels carefully, and avoid foods that contain these harder-to-digest ingredients. Choose foods that are labeled as “low FODMAP” or “FODMAP-friendly” whenever possible.

Instead of high fructose corn syrup or any of sweeteners ending with “itol” (such as sorbitol, xylitol and mannitol), consider these low FODMAP sweeteners instead:

Low FODMAP Sweeteners

Be Creative with Seasonings and Herbs

Following a low FODMAP vegan diet doesn’t mean that you have to eat bland food. Be creative with seasonings and herbs, such as ginger, turmeric, basil, thyme, and oregano. These can add flavor and depth to your meals without adding FODMAPs.

Vegan Recipes with FODMAP-Friendly Seasonings and Herbs

Fresh Picnic Pasta Salad Recipe | World of Vegan | #picnic #pasta #salad #lunch #outdoors #summer

Plan Your Meals Ahead of Time

Planning your meals ahead of time can save you a lot of time and stress. When planning your meals, make sure to include an assortment of low FODMAP plant-based proteins, vegetables, fruits, grains, and legumes. Doing this will make sure that you have all the nutrients you need while also avoiding high FODMAP foods.

A new gut-friendly food brand, Fody, has an entire line of products that are free of onion, garlic, lactose, and gluten. They are all low FODMAP certified, vegan, and non-GMO. They sell a wide variety of sauces, salsas, condiments, snacks, and dressings to choose from. Definitely worth trying out.

Make sure to check out these FODMAP-friendly companies as well: Rachel Paul’s Food (bars, soups, and spices) and Epicured (meal delivery service).

Be Mindful of Your Portion Sizes

Even low FODMAP foods can cause troublesome digestive issues if consumed in large amounts. Be mindful of your portion sizes and try your best not to overeat. If you are still experiencing digestive issues, try reducing your portion sizes or eliminating certain foods from your diet.

Portion sizes matter when eating low FODMAP. If you have issues with the absorption of fructans, a 1 cup (170g) serving of tofu likely won’t cause any gut issues—but having just 5 grams more can increase the total amount of fructans and might trigger symptoms.

– Rhyan Geiger, Registered Dietitian Nutritionist

Consult a Registered Dietitian

If you are new to the low FODMAP vegan diet or have any concerns about your nutrient intake, be sure to consult a registered dietitian who specializes in everything related to food and diet. There are many plant-based dietitians who can help you navigate your food choices while keeping your preferences in mind.

They can help you develop a personalized meal plan that meets your nutritional needs while also keeping your digestive issues under control. A registered dietitian can also provide guidance on supplements that may be necessary for a vegan diet, such as vitamin B12, iron, and omega-3 fatty acids.

What’s Next?

Do your best to focus on eating low FODMAP plant-based proteins, choosing low FODMAP vegetables and fruits, and avoiding high FODMAP grains and legumes. Make sure to read food labels carefully and go wild and crazy with appropriate seasonings and herbs. If you’re able to plan your meals ahead of time and be more mindful of your portion sizes, you’ll be way ahead of the game. Lastly, keep in mind that it’s truly helpful to consult a registered dietitian for additional information and support.

Remember that everyone’s digestive system is unique, so it may take a bit of time to find the exactly what works for you. Be patient and kind to yourself. You’re on your way to a new (and tasty!) world of low FODMAP vegan foods!

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