18/04/2024

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15 Plant-Based Low FODMAP Recipes

15 Plant-Based Low FODMAP Recipes

Are you looking for plant-based vegan low FODMAP meals ideas? It can be challenging to follow a low FODMAP diet when eating healthy and plant-based, but these 15 Plant-Based Low FODMAP Recipes in a variety of categories—from low FODMAP breakfasts to low FODMAP desserts—can help. 

If you’re dealing with IBS, it might be time for you to follow a low FODMAP diet. What is a low FODMAP diet? This IBS diet pattern, which can help manage the symptoms of diagnosed IBS, goes by the acronym FODMAP because it restricts:

  • FO=fermentable oligosaccharides
  • D=disaccharides
  • MA=monosaccharides
  • P=polyols

That means avoiding many healthful foods in your diet! But it’s important to understand that a low FODMAP diet is a 3-step diet: 

  1. For 2-6 weeks swap high FODMAP foods for low FODMAP foods.
  2. For 8-12 weeks, start reintroducing foods one at a time.
  3. Personalize your diet by learning which foods are your unique triggers. 

Remember, you don’t have to stay on a completely low FODMAP diet forever! Still, if you are going through the FODMAP diet process, it can be difficult to eat a healthful, balanced plant-based diet. Consult a registered dietitian knowledgeable in IBS to help you with your elimination diet phase. Learn more about IBS in my interview here

Look for gluten-free grains on a low FODMAP diet, such as sorghum—learn more here.

Plant-Based Low FODMAP Foods

According to Monash University, the following list includes vegan low FODMAP foods that you can include during the low FODMAP diet process:

  • Milk alternatives: coconut milk, almond milk, hemp milk, rice milk and soy milk (made from protein)
  • Soy products: Firm tofu, tempeh
  • Grains: polenta, buckwheat, quinoa, oats, amaranth, bourghul, millet, rice and sorghum flour
  • Nuts: brazil nuts, peanuts, macadamias, pecans, almonds (1/2 serve), walnuts
  • Seeds: sunflower seeds, pumpkin seeds, chia seeds, tahini paste (1/2 serve) and sesame seeds
  • Fruit: Firm bananas, strawberries (5 mediums), orange, kiwi, mandarins
  • Vegetables: carrots, eggplant, green beans, green capsicum, kale, potato, tomato (common tomatoes are low in 65g or approx. 1/2 of a tomato) and zucchini
  • Pulses: canned lentils, butter beans (1/2 serve), canned chickpeas (1/2 serve), red/green lentils (1/2 serve)
Swap cashews with other nuts, such as walnuts or almonds.

Plant-Based High FODMAP Foods 

Here is a list of vegan high FODMAP foods from Monash University that you will want to avoid during your low FODMAP diet process: 

  • Milk alternatives: soy milk made from whole soybeans
  • Grains: wheat, rye, barley based breads, cereals, biscuits, snack products
  • Nuts: cashews, pistachios
  • Fruit: apples, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon
  • Vegetables: artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas
  • Pulses: most pulses (other than those on the low FODMAP list)

15 Plant-Based Low FODMAP Recipes

These top 15 plant-based low FODMAP recipes are created by dietitians—several are from my own recipe archives. They do not include high FODMAP ingredients. 

Berry Bowl with Quinoa and Walnuts, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
Best Low Fodmap Granola, Sadie Hitsky, Digested Wellness 

Chia Seed Pudding with Berries, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Creamy Hummus Without Garlic, Tori Vasko, Easy Chickpeasy (shown above)
Creamy Oatmeal with Almond Milk, Elysia Anne, Haute & Healthy Living

Double Coconut Banana Bread Muffins, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Easy Brown Rice with Cumin, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Golden Milk, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Immunity-Boosting Turmeric Soup with Vegetables, Julia Mueller, The Roasted Root (shown above)

Instant Pot Vegan Mashed Potatoes, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Pumpkin Overnight Oats, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Radish Salad with Cantaloupe and Pumpkin Seeds, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Rosemary Roasted Potatoes and Carrots, Lexi Cole, To Taste (shown above)

Swiss Chard Salad with Oranges and Citrus Vinaigrette, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)

Tofu Thai Curry, Lexi Cole, To Taste (shown above)

Learn more about IBS here: 

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