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

FAQs

How do I eat low FODMAP on a budget? ›

SAVE MONEY ON MEAT

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!

But that said, if you're plant-based and you're trying to figure out which foods might be giving you painful symptoms, it is possible to follow both a vegan diet and a low-FODMAP diet at the same time.

These serves could include: peanuts, peanut butter, canned chickpeas, canned lentils, canned kidney beans, canned cannellini beans, canned butter beans, firm tofu, soy protein milk, or tempeh.

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

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.

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Why do I feel worse on low FODMAP diet? ›

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 Monash University Low-FODMAP Diet app is the most up-to-date source for information as to the FODMAP content of food. New foods are continually being tested. The app can help guide you to the widest variety of vegetables that are allowed during the elimination phase of the 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.

You do not need to restart the low FODMAP phase just because you had a cheat day or some high FODMAP food. You only need to stay in the strict low FODMAP phase until you have good symptom control and then you can start re-introducing high FODMAP foods.

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.

Increase the size of your protein portions at every meal. Animal sources of protein contain no FODMAPs so you can freely eat eggs, meat, fish and seafood. Vegetarians can include tofu, nuts, and low lactose dairy. Try eating 4-5 smaller meals instead of 3 large meals.

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.