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

FAQs

How do I eat low FODMAP on a budget? ›

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.

Other examples of low-FODMAP vegan foods include plant-based milk, rice, buckwheat, edamame, black tea, black coffee, and cranberry juice, says Kelsey Costa, MS, RDN. But go easy on the caffeine, she advises.

Are there any risks associated with a low-FODMAP diet? Long-term adherence to a low-FODMAP diet isn't recommended, because it could be nutritionally inadequate and also appears to modify the microbiome in potentially unfavorable ways.

The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.

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.

Low FODMAP sources of vegan protein are tofu, tempeh, quinoa, certain nuts and seeds.

What nuts can you eat on low FODMAP? ›

Choose nuts and seeds low in FODMAPs such as walnuts, almonds, peanuts, pecans, pine nuts, macadamia nuts, and sesame seeds. Avoid FODMAP-rich pistachios. As clients shop for low-FODMAP foods, they must learn how to read labels.

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.

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.

Often a food will have low FODMAP, moderate FODMAP and high FODMAP serving sizes. That means even if a food is listed as low FODMAP, that doesn't always mean you can eat unlimited quantities without triggering symptoms.

Add protein sources at meal times and fill up on these first

Try to include a source of these low FODMAP proteins at meal times: Animal sources: Eggs, chicken, lamb, beef, fish, pork, turkey. Check that no added FODMAPs are introduced such as onion/garlic sauces used as flavourings.