Low FODMAP Vegan Recipes (Easy & Affordable) (2025)

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.

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.

Final Thoughts. While on a vegan diet there are plenty of high protein foods that are low FODMAP which you can choose. Dietitians recommend that you aim to eat three serves of legumes (soy milk made from soy protein, firm tofu, tempeh, peanut butter, canned lentils or chickpeas) per day.

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

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.

Peanut Butter is Low in 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.

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.

Choose nuts/seeds such as almonds, peanuts, walnuts, pecans, chia, and sunflower seeds. (Remember to refer to serving size for these.) You can make a simple trail mix by blending nuts, seeds, dried shredded coconut, and vegan dark chocolate chips.

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.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Having a cheat day isn't the end of the world while on the low FODMAP diet. Once you've cheated focus on eating strictly low FODMAP foods to get your symptoms settled, then look at entering the reintroduction phase so you can regain your food freedom.

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.

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.

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.