Published: by Stefani Weiss · This post may contain affiliate links · Leave a Comment
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!
>> MAKE THE RECIPE <<
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.
>> MAKE THIS RECIPE <<
Vegan Bolognese
This Low FODMAP Vegan Bolognese sauce is super flavourful, comforting, satisfying, veggie-packed, healthy, simple to make and so delicious!
>> MAKE THE RECIPE <<
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!
>> MAKE THE RECIPE <<
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!
>>MAKE THE RECIPE<<
Veggie Stuffed Eggplant
Simple and healthy Low FODMAP Veggie Stuffed Eggplant. Option to make it completely vegan. A flavourful, comforting, and super delicious dish.
>>MAKE THE RECIPE<<
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!
>> MAKE THE RECIPE <<
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!
>> MAKE THE RECIPE <<
Cherry Liqueur Chocolate Cups
These cups are very chocolaty, perfectly sweetened, cherry-infused, and incredibly delicious! Plus they are low FODMAP and dairy-free!
>> MAKE THE RECIPE <<
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.
>> MAKE THE RECIPE <<
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.
>> MAKE THE RECIPE <<
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.
Yes, it can be a challenge to eat a plant-based low FODMAP diet, but it's possible. All it takes is a little planning. It's important to know that the elimination part of the diet is short-term (2-8 weeks), and there will be more options to choose from after that.
If you have SIBO, the process of starving your overgrown gut bacteria may produce detox symptoms, making you feel worse before you feel better. But even if you feel great on the elimination phase, it's not meant to be permanent.
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.
While it may show promise, some experts warn that the diet may not be beneficial for everyone with IBS. Possible drawbacks include the following: It can be hard to understand, learn, and follow. It is a restrictive diet that could increase the risk of disordered eating in some people.
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.
White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.
Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.
Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.
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.
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.
Portion sizes are crucial on a low-FODMAP diet. Just because a food is classed as low FODMAP doesn't mean you can eat it in unlimited quantities, and some high-FODMAP foods are safe to eat in small portions. The goal of a low-FODMAP diet is to reduce the overall level of FODMAPs – it's not a FODMAP-free diet.
A FODMAP diet should be followed under the guidance of a dietitian who has specialty skills in managing IBS and using a FODMAP diet. Monash FODMAP Trained Dietitians can be found on our App and website, via the Monash FODMAP Dietitian Directory.
Introduction: My name is Melvina Ondricka, I am a helpful, fancy, friendly, innocent, outstanding, courageous, thoughtful person who loves writing and wants to share my knowledge and understanding with you.
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