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

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.

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.

Canned lentils, chickpeas and other legumes

This means that small serves of canned chickpeas, lentils, butter beans, kidney beans and cannellini beans are lower in FODMAPs, because the GOS and fructas leach out of the beans and into the water (4).

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.

Researchers have developed a scientifically-backed digestive enzyme blend called FODZYME that specifically targets three of the most common FODMAP triggers. The enzymes in FODZYME are lactase, alpha-galactosidase, and fructan hydrolase to break down lactose, galacto-oligosaccharides (GOS), and fructans respectively.

Low FODMAP sources of vegan protein are tofu, tempeh, quinoa, certain nuts and seeds.

The surprising answer is no it's high FODMAP! While fermented foods might be good for our gut bacteria, some types could cause gastrointestinal distress for FODMAPers! Sauerkraut, made from common cabbage, is high FODMAP.

Eggplant is a hearty vegetable and thankfully Low FODMAP in generous 75 g serving sizes according to Monash University. We love making it the star of the show in this Low FODMAP vegetarian meal – or using it as a substantial side to go with your favorite main dish.

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.