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!

Low FODMAP sources of vegan protein are tofu, tempeh, quinoa, certain nuts and seeds. Check the Monash FODMAP Diet app for the serve sizes. B12: Another important nutrient that can be more difficult to meet the needs of is vitamin B12.

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.

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.

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.

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.

What meat alternatives are low FODMAP? ›

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.

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.