35 Vegan Low FODMAP Recipes

What is a Vegan Diet?

This article provides you with the tastiest vegan low FODMAP recipes and explains how you CAN do the diet whilst also being vegan.

If you are following a vegan diet then you only eat and drink foods which are not derived from animals in anyway. Instead, someone who is on a vegan diet will obtain all their nutritional requirements from plant based sources.

Can the Vegan Diet Cure IBS?

Although we know that eating enough plant based foods is important for gut health, there is currently no cure for IBS.

There is also no research to suggest that a vegan diet is better than a diet which includes animal products when it comes to trying to manage your IBS.

Some people may find their IBS improves or worsens on a vegan diet due to the increase in fiber intake.

You can read more about the importance of fiber here.

Low FODMAP Vegan Protein

Most vegan protein sources contain FODMAPs which are a types of fermentable carbohydrates that may trigger your IBS.

Monash University has tested a wide range of these foods to give us more insight into what levels of these foods can be managed and have we can reduce the FODMAP content.

Below is a list of suitable low FODMAP Vegan Protein foods that can be enjoyed on the low FODMAP diet. You may notice that some have a set portion guide and this is because they contain low levels of FODMAPs but can be tolerated in small amounts.

FODMAP stacking can be difficult to overcome if you are vegan and following the low FODMAP diet. This occurs when you eat 2 foods together that both contain low levels of the same FODMAP. On their own, they are safe, but in combination they can cause issues.

Before embarking on the low FODMAP diet, it is best to seek out the advice of a registered dietitian.

List of Low FODMAP Vegan Protein Sources

• Canned chickpeas – 1/2 cup 
• Seitan 
• Tempeh
• Canned lentils – 1/2 cup
• Quinoa
• Edamame
• Walnuts
• Oats – 65g
• Firm tofu

Is Tofu Low FODMAP?

Although soy beans are high in FODMAP, firm tofu is low FODMAP due to the ‘pressing’ process it goes through which eliminates the FODMAPs.

Other forms of tofu are not low FODMAP so you need to be careful that you read the label.

Here are some easy low FODMAP Tofu Recipes;

• Tofu and tomato Chinese noodle soup
• Low FODMAP Miso and Chilli Tofu Skewers

Is Seitan, a Vegan Protein, Low FODMAP?

Seitan is low FODMAP and suitable for someone on the low FODMAP diet. Many people get confused with this because it is gluten and they think that gluten is a trigger for IBS, but this is not the case. 

I have actually written a whole post on seitan which you can read here.

This recipe is a nice example of how you can include this vegan protein on the low FODMAP diet.

Low FODMAP Vegan Breakfast Recipes

Here are my top 6 vegan low FODMAP recipes that give you some on the go options as well as options for when you have a little more time.

1. Low FODMAP Banana Pancakes
2. Vegan Blueberry Muffins
3. Low FODMAP Overnight Oats
4. Chickpea scramble
5. Low FODMAP Overnight Oats
6. Low FODMAP Almond Overnight Oats
7. Scrambled Tofu

Low FODMAP Vegan Snack Recipes

I often find that clients ‘cheat’ on the low FODMAP diet when they are hungry between a meal and have no suitable options. So having some go-to snack options is  a must.

An easy snack option on the go is a cereal bar, but shop bought options will contain high FODMAP ingredients like honey, cashew nuts and dried fruits. Instead, why not try making a vegan low FODMAP Fruit Crumble Bar, a  Low FODMAP Dark Chocolate Energy Bite or even a low FODMAP Pumpkin Energy Ball.

I personally love low FODMAP veggie sticks like carrots and cucumber with a dip but find that most shop-bought dips contain FODMAPs. Some alternative options would be a Low FODMAP Beetroot Dip or a Low FODMAP Guacamole.

And lastly, this is a fab recipe for a Vegan Low FODMAP Scone.

Low FODMAP Vegan Dessert Recipes

Many dessert these days seem to contain dairy and honey which are not low FODMAP or vegan! Personally, I find sorbets really boring and tbh they typically contain FODMAPs.

If you are looking for something to go with a cup of tea, then a cookie is the best! Either this oat cookie or even better, this ‘chocolate chunk cookie’ is to die for.

But, if you are at home then there really isn’t anything that beats this Low FODMAP Strawberry Banana Ice Cream with Chocolate Fudge Sauce.

Low FODMAP Vegan Main Recipes

Vegan main dishes can pose a FODMAP stacking affect as you try to combine different plants together. 

These are 12 of my favourite low FODMAP vegan mains and sides;

1. Vegan, Gluten-Free, Low FODMAP Pot Pie
2. Vegan No FODMAP Root Vegetable Soup
3. Low FODMAP Maple-Soy Glazed Tempeh
4. Flavourful Tempeh
5. Low FODMAP Lentil Dal
6. Low FODMAP Spicy Lentil Soup
7. Indian Potato and Lentil Soup
8. Low FODMAP Vegetable Lentil Stew
9. Sourdough breaded potato cakes
10. Low FODMAP Vegan Garlic Mashed Potatoes
11. Vegan Low FODMAP Brown Rice Stuffing with Apples and Hazelnuts
12. Low FODMAP Zingy Lime and Basil Roast Veggie Salad

Are Mushrooms Low FODMAP?

Many vegan dishes contain mushrooms which are actually, mostly, high FODMAP. This can definitely make life harder for vegans following the low FODMAP diet.

But do not fret, there are ways around this. Instead of regular mushrooms you can use oyster mushrooms or (like in this Green Bean Casserole) you can use canned mushrooms. The canning process actually reduces the FODMAP content.

Are Chickpeas a Good, Low FODMAP, Vegan Protein Source?

Chickpeas naturally contain a type of FODMAP called galacto-oligosaccharides but you can have chickpeas on the low FODMAP diet.

All you need to do is opt for canned chickpeas because these are lower in FODMAPs due to the chickpeas standing in water. The FODMAPs therefore leach out into the water, making the chickpeas suitable at certain portion sizes (84g is considered a moderate FODMAP content).

Here are some tasty low FODMAP vegan chickpea recipes;

• Low FODMAP falafel
• Traditional low FODMAP Hummus

Low FODMAP Vegan Bread Recipes

Most regular bread is vegan and so it is frustrating to find that some low FODMAP breads actually contain either apple (a FODMAP) or egg.

The addition of eggs or apple is due to the lack of gluten which is found in breads that contain wheat. As an alternative I would suggest either making a low FODMAP Vegan Corn Bread OR a low FODMAP Vegan Sourdough Bread.

Low FODMAP Vegan Drinks

Many regular low FODMAP drinks are also vegan but where you may struggle is with hot drinks that require a vegan milk alternative.

Many coffee shops only offer soya milk as an alternative and sadly this is high in FODMAPs (unless only 30mls is used or the milk is made from only soya bean protein).

Other suitable low FODMAP Vegan Milks Are;

• Almond milk
• Coconut milk
• Hemp milk
• Rice milk

I also love this vegan low FODMAP pumpkin  spiced latte.

Vegan IBS Cook Books

In case you wanted to take a deeper dive into a vegan low FODMAP friendly diet, I have a cook book suggestions for you.

‘Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan’ is a great option and written by a dietitian also!

Summary

It is difficult to do the low FODMAP diet if you are vegan because many of the protein sources you rely on also contain FODMAPs. But with careful planning and changing how some foods are cooked you can get through this process and learn how to manage your IBS.

References

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