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Being vegan while following the low FODMAP diet can look a little difficult. But it doesn't need to be. Being vegan while following a low FODMAP diet is absolutely doable. I've constructed this list of easy and affordable low FODMAP vegan recipes, which shows that there are still so many delicious meals that you can enjoy.
About These Recipes
These recipes are all vegan or with an option to be made vegan by just substituting a couple of ingredients. In each recipe, it is explained what you can use as a substitute.
These recipes are easy to make and require simple ingredients that are available in most local supermarkets.
Savory Low FODMAP Vegan Recipes
Savory Vegan recipes that require simple ingredients and no time to make!
Creamy Pumpkin Pasta
This Low FODMAP Creamy Pumpkin Pasta is super creamy, savory, pumpkin-infused, comforting, satisfying, and just SO DELICIOUS!
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LOW FODMAP Falafel
This Low FODMAP Falafel is crispy on the outside and soft on the inside, flavourful, satisfying, and easy to digest! Plus completely vegan and gluten-free.
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Low FODMAP Veggie Burger
This low FODMAP veggie burger is vegan, loaded with nutritious ingredients, and easy to digest. Plus flavourful with meaty texture and consistency.
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Vegan Bolognese
This Low FODMAP Vegan Bolognese sauce is super flavourful, comforting, satisfying, veggie-packed, healthy, simple to make and so delicious!
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Gluten-Free Bagels
These Gluten-Free Bagels are extra chewy, simple, savory, tender and so delicious. Plus they are easy to digest and low FODMAP.
This Low FODMAP Roasted Red Pepper & Tomato Pasta is super creamy, flavourful, healthy, satisfying and so delicious!
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The Best Gluten-Free Pizza Crust
This Gluten Free Pizza Crust is thin, perfectly crisp on the edges, and tender and chewy in the center. It requires only 7 ingredients and it is so delicious!
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Creamy Mushroom Fettuccine
This Low FODMAP Mushroom Fettuccine is super creamy, flavourful and so delicious. Moreover is easy to digest and makes a filling lunch or dinner.
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Creamy Tomato Risotto
This Low FODMAP Creamy Tomato Risotto is super flavourful, savory, so creamy, simple to make, satisfying and so comforting and delicious!
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Vegetarian Lasagna
This Vegetarian Lasagna is super flavourful, veggie-packed, filling, hearty and so delicious!
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Gluten-Free Naan Bread
This gluten-free naan bread is everything a good naan bread should be. Soft, tender, and chewy. Plus it is low FODMAP, easy on the stomach, and very simple to make.
6 ingredients Low FODMAP Pasta Sauce. This sauce is super simple and quick to make, wholesome, healthier than the readymade ones, and easy to digest!
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Veggie Stuffed Eggplant
Simple and healthy Low FODMAP Veggie Stuffed Eggplant. Option to make it completely vegan. A flavourful, comforting, and super delicious dish.
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Polenta Pizza
This Polenta Pizza is so simple, naturally gluten-free, and low FODMAP. It is made from 4 simple ingredients and takes only 30min to make.
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Gluten-Free, Yeast-Free Pizza Crust
5 ingredient simple and easy Gluten-Free Yeast-Free Pizza Crust. Allergy-friendly and completely vegan.
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Creamy Spinach Pasta
This pasta is super creamy, rich, satisfying, savory, comforting, very simple to make, tummy-friendly, and just so delicious!
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Sweet Low FODMAP Vegan Recipes
This list contains simple sweet vegan recipes that you can have as a dessert, snack, or even for breakfast!
Chocolate and Strawberry Vegan Magnum Ice Creams
These magnums are super chocolaty, creamy, naturally sweetened, healthy, tummy-friendly and so delicious!
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Cherry Liqueur Chocolate Cups
These cups are very chocolaty, perfectly sweetened, cherry-infused, and incredibly delicious! Plus they are low FODMAP and dairy-free!
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Gluten-Free Chocolate Banana Pancakes
These gluten-free chocolate banana pancakes are vegan and low in FODMAP. They are so fluffy, flavourful, chocolaty, and super delicious.
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Healthy Vegan Magnums
These 5 ingredients simple Vegan Magnum Ice Creams are low FODMAP, super healthy, and very easy to make. The perfect healthy summer treats for hot days.
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Low FODMAP Strawberry Spread
This low FODMAP strawberry spread is light and perfectly sweet. Wholesome and refined-sugar-free. The perfect addition to your breakfast or brunch.
>> MAKE THE RECIPE <<
Rice Pudding With Mixed Berry Sauce
The best Low FODMAP Rice Pudding recipe, enriched with a flavourful mixed berry sauce. It is super simple, healthy, and beyond delicious.
Meat-based meals can be bulked up with veggies, stretching them out further and cooking one vegetarian meal per week can save a few dollars. Choose a low FODMAP protein source such as quinoa, egg, tofu, canned lentils or canned chickpeas instead of meat!
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.
To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.
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 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.
There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.
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.
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.
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.
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.
Going it alone often means a very restrictive diet, but it doesn't have to be this way. Dietitians are trained to help translate the science into more practical ways to manage a dietary change. So under expert guidance, you can still enjoy many of the foods that usually make up your diet.
Introduction: My name is Dr. Pierre Goyette, I am a enchanting, powerful, jolly, rich, graceful, colorful, zany person who loves writing and wants to share my knowledge and understanding with you.
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