Low Fodmap Vegan Recipes
Being vegan while following the low FODMAP diet can look a little difficult. Mainly because the already quite restricted low FODMAP diet gets even more restricted with even fewer choices of what to eat. But to be honest, it doesnt need to be. Being vegan while following a low FODMAP diet is absolutely doable. Ive 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.
Make Low Fodmap Lactose
I love the flavor of buttermilk in recipes, but I hate buying a half gallon just for one recipe. Thus, I always make my own buttermilk by whisking together my milk of choice with lemon juice or vinegar. If you require lactose-free, use a lactose-free milk, and you then have lactose-free “buttermilk.”
For this low FODMAP cornbread recipe, I combine milk with lemon juice in a measuring cup and let it sit for 5 minutes. The milk will curdle during that time, and that’s normal. Don’t freak out when you see a few chunks when you pour it into the batter.
Best Ever Pumpkin Bars
Hello and happy Fall from the great state of Maine!
Russ and I have been hunkering down at our cottage in lower coastal Maine for the last 5 months. Its been so lovely exploring coastal Maine on the weekends. I have had more lobster rolls this summer than any time in my entire life. Not a bad gig. The New England foliage has been spectacular this year!
In keeping with the fall weather theme, I found some canned pumpkin and decided to make a delicious pumpkin bar with a layer of cream cheese and crumb topping. These are decadent and so delicious.
Lets talk about cream cheese and the low FODMAP diet. The FODMAP in question in cheese made from cows milk is lactose. Lactose is in the wet part of milkso hard + aged cheeses have no lactose and softer cheeses have a little bit morebut not much. Monash U -the pioneers in the low FODMAP diet have deemed 1 or more grams of lactose in a food as a cut-off levelconsidered high FODMAP. In my opinion, this is a very strict cut off as most people with lactose intolerance can tolerate much more per sittingsome up to 4 grams or more. That being said, I kept the cream cheese amount in the recipe within the Monash U low FODMAP guidelineswhich allows 2 tablespoons of cream cheese per serving. This recipe makes 12 servingsand I included 8 serving size portions of cream cheese. Stick to one bar per sitting . As a friendly reminder, dont over-restrict your diet unnecessarily.
On to the the recipe!
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Very Berry Banana Smoothie
Heres an easy recipe to add some flavor and nutrients into your low-FODMAP diet: make a banana smoothie! This is so easy, just throw in some rice milk, spinach, and your fruitsthe ripeness of the bananas and berries matters. Fresh is best. Freshly frozen is very tasty too. This drink is perfect year-round because you can use frozen fruit any time of year. Try raspberries, blueberries, strawberries, acai, or any other berries you desire.
Prepare Ingredients For Room Temperature
This low FODMAP cornbread recipe bakes the best and most evenly when all of the ingredients are at room temperature. What I typically do is set out all of the things that need to warm up – the milk, lemon juice, and milk – before I start cooking the main course .
Then, while I’m getting the chili in the pot, the low FODMAP cornbread ingredients are warming up and are ready by the time I’m done with the chili. While chili is cooking in the Instant Pot, I’m mixing together and baking the cornbread. Both are done at pretty much the same time, just like they were meant to be made together.
The ghee or butter should be melted in the microwave in a microwave safe bowl or measuring cup and cooled to just above room temperature. At room temperature, it will resolidify.
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Before I Share The Gluten Free Low Fodmap Thanksgiving Recipes With You I Wanted To Take A Moment To Share A Few Tips From My Low Fodmap Blogger Friends About Surviving The Holiday Season With Food Intolerances
If youre going to someone elses place for the holidays, the first thing you should do when you arrive is check out the foods that are on offer. Then you can ask questions about the food before its time to eat. This is a great strategy if you get embarrassed about asking questions in front of everyone else, since youll already have everything worked out before you sit down to eat.
Dr. Glenda Bishop, A Less Irritable Life
When in doubt for your low-FODMAP Thanksgiving, make your own dish or just stick to healthy portions of turkey, low-FODMAP vegetables, and a gluten-free dessert. Limit the amount of sugars you have and watch your portions and how many different foods you have. Thanksgiving in the past for me was always a time where I would spend days after not feeling well, not only because of the FODMAPs I was unaware of, but also from trying too many different foods and whats so fun about feeling crappy afterward!
Low Fodmap Ramen With Teriyaki Chicken
We love a good ramen at FODMAP Friendly so much flavour and versatility with toppings! In traditional ramen, youll often see onion and garlic. The fructans in onion and garlic and GOS in legumes are two FODMAPs that those with IBS aim to reduce when following the low FODMAP diet. To make this ramen
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Easy Low Fodmap Lunch Ideas That Are Plant
If youre not up for making a full-on recipe for lunch, try these vegan low FODMAP lunch ideas that you could throw together in a pinch.
- Rice ramen or Thai rice noodles, cooked, and toss with baby spinach, sliced red pepper and 1/2 cup edamame. Dress with soy, lime and sesame oil.
- Coconut yogurt with sliced strawberries and chopped walnuts
- Low FODMAP bread, toasted, with 2 tablespoons each of peanut butter and strawberry jam
- Toss shredded kale with my easy vegan caesar dressing , and some fried smoked tempeh.
- Snack plate: low FODMAP hummus, sliced veggies, a few slices of vegan cheese, some walnuts, and plain rice crackers.
Brown Butter Shrimp With Pasta
Brown Butter Shrimp is a dish that demands to be cooked. The rich and earthy flavors of brown butter are the perfect addition to a dish that should be in every recipe! Its a simple dish with an unexpected twist and takes simple white shrimp into extraordinary territory with every bite! You dont have to add veggies, but cherry tomatoes or broccoli would go perfectly with this meal.
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Easy Bloody Mary With Bacon
With this spicy, homemade Bloody Mary mix, you can have a deliciously entertaining brunch drink without sacrificing your low-FODMAP diet. Its low in calories and has none of the sweeteners common to store-bought versions, which means it won’t ruin the enjoyment for those with sensitive stomachs. If you dont use alcohol, make sure to add an extra ounce of tomato juice.
Easiest Way To Start A Low Fodmap Diet
Once you’ve been diagnosed with a digestive condition by your doctor or dietitian, the easiest way to start the diet is by using a Low FODMAP meal delivery service like ModifyHealth.
ModifyHealth delivers fully prepared, chef-crafted Low FODMAP meals right to your front door with FREE shipping. ModifyHealth helps you put your Low FODMAP diet on autopilot so you can get the symptom relief and results that you deserve. To see our Low FODMAP meal menu, .
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Low Fodmap Breakfast Recipes
1. Low FODMAP Pumpkin Pie Oatmeal
This fall-inspired oatmeal recipe gives typical oats a unique pumpkin twist. Its a great breakfast option to prep at the beginning of the week and reheat on busy days. You can also scoop it into a jar and enjoy on the go.
2. Quinoa Porridge
Quinoa is a nutrient-rich and high-protein food that replaces oats in this porridge recipe. One of my favorite things about this easy breakfast recipe is you probably already have all of the ingredients in your pantry. All you need to whip this meal together is quinoa, cinnamon, almond milk, maple syrup, vanilla extract and a pinch of sea salt if desired.
3. Tomato and Leek Frittata
It can be easy to miss the flavor onion gives your dishes while following low FODMAP diet recipes. Leeks, which have a mild onion-like flavor can help curb this craving just a little. Indulge in this tomato and leek frittata, and who know, you just may not miss onions anymore.
4. Keto Smoothie
When youre struggling to get healthy fats in your diet, try this keto smoothie. Now, only one-eighth an avocado is allowed, so be sure to reduce the quantity by half. Dont worry, though, this smoothie will still be deliciously creamy.
9. Low FODMAP Chicken and Rice Soup with Turmeric
10. Paleo Thai Meatballs
11. Chicken Tikka Masala
12. Ancho-Orange Roast Chicken and Spaghetti Squash
13. French Oven Beef Stew
21. Low FODMAP Salsa
Examples Of High Fodmap Foods
- Fructose: High fructose corn syrup, honey, and agave nectar
- Oligosaccharides and Polyols: Certain fruits, such as stone fruit as well as watermelon
- Wheat and vegetables: artichokes, peas, asparagus, cauliflower, mushrooms, garlic, leeks/onions. Barley, Rye, and Wheat of course.
- High lactose foods: Especially milk with sugar.
- GOS foods: Certain beans and legumes . Chickpeas and lentils may be tolerated down the road, but not at first.
- Others to consider Cashews, Soy milk, and even honey. Also sugar alcohols
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Berry Mascarpone Dutch Baby
The Dutch Baby is a baked, fluffy pancake made in the skillet. As it bakes and puffs up beautifully on top but slowly deflates after about 2 minutes out of the oven leaving you with an almost cake-like consistency to dive into for breakfast! This recipe couldn’t be easier – just follow these steps: combine it with a whisk , remove from heat, and then pour onto the greased baking dish.
The 42 Best Vegetarian Low Fodmap Recipes
Anyone who has been on the low FODMAP diet knows that it is one of the harder sets of hodgepodge rules to follow. And when so many healthy vegetables, grains and legumes are off limits, one downside is that it can end up pointing you towards putting more meat on your plate. Vegetarian low FODMAP recipes are much harder to find, simply because adding that second restriction to the pile leaves much less to play around with.
That said, Im fully a believer that healing the gut and supporting our microbiome for the long-term are both strategies that skew towards a plant-based lifestyle over one that is full of animal protein. Getting there can be trickier, especially if youre dealing with an acute issue like SIBO. But one way to bridge the gap is to incorporate more vegetarian low FODMAP recipes into your rotation.
When I recently asked you guys for recipe requests , I couldnt believe how many people asked for vegetarian or vegan SIBO recipes. There is of course no one diet for SIBO, but many people go the low FODMAP route. Others omit on even more allergens, like all dairy, gluten, corn and soy. If you fall in the all of the above camp, or are following a practitioner diet like the SIBO Specific Food Guide or Bi-Phasic Diet, Id recommend picking up a copy of SIBO Made Simple.
Before I go any further, if you are still new to the low FODMAP diet, Id recommend checking out this post about what is on and off limits, as well as how to cook for a low FODMAP diet.
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Is Vegan Cheese Low Fodmap
Many vegan cheeses are made with pea protein and cashew, which are not low FODMAP ingredients. Monash has tested soy cheese as low FODMAP per two slices but its not something that it common in my local supermarket.
If you look for a vegan cheese that is primarily starch based, go for it! A great example of a starch based cheese is Violife. All the products Ive seen, from shreds to slices to even their delicious feta, are starch based and without pea protein. Again, not sponsoredI just want to help you find the goods!
These Brownies Are Rich And Fudgy
You can make them in one bowl. And they have those perfect shiny tops we all want our brownies to have.
So what else is there? They’re low-FODMAP and gluten free!
Brownies are easily my favorite homemade dessert. Because chocolate. The moist, fudgy-style brownies I love call for very little flour, so subbing in a gluten-free variety is a cinch. In this recipe, I used the King Arthur Multi-Purpose Gluten-Free Flour blend. You need less than 1/2 cup.
Another key ingredient is cocoa powder, which lets you get it all done in one bowl. Instead of melting solid chocolate on the stovetop or in the microwave, you just mix the cocoa in with the butter and sugar.
There is plenty of satisfying chocolate flavor in these brownies already, but I have always, always loved chocolate chips in my brownies. In this recipe, 3/4 cup is plenty, and that amount keeps you well under the 30g low-FODMAP serving size for dark chocolate.
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Low Fodmap Recipes For Digestive Discomfort Relief
By Ethan Boldt
The long list of foods to avoid on a low FODMAP diet can seem overwhelming, leaving people wondering what is safe to eat. Dont fret. With these 27 low FODMAP recipes, you can put together a healthy, fool-proof low FODMAP diet plan to start you on your journey to freedom from digestive discomfort.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. If this all sounds like gibberish to you, simply put: these are short chain carbohydrates and sugar alcohols that are poorly absorbed by the human body.
Malabsorption of these sugars and carbohydrates has been linked to uncomfortable abdominal pain and bloating. This connection between FODMAPs and digestive distress has led sufferers of IBS, SIBO and other digestive disorders to adopt a low FODMAP diet to help alleviate symptoms.
Preheat Oven + Grease Skillet
While my “buttermilk” is sitting, I lightly grease my 10.25-inch cast iron skillet with ghee or butter. Then, I preheat my oven to 400°F and place the greased skillet on the center oven rack to heat up while the oven preheats. This contributes to the cornbread crust getting a beautiful caramelization.
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Chocolate Crunch & Raspberry Pots
You’d never guess this was an allergy free dessert – no nuts, dairy, gluten or eggs. The perfect solution to those tricky menus
These fish cakes provide a tasty gluten-free alternative to your festive spread
Use quinoa instead of couscous to make a delicious gluten-free salad
Is Cornmeal Low Fodmap
As I discuss in my post on low FODMAP polenta, which also contains cornmeal, cornmeal is low in FODMAPs due to the type of corn that’s used being lower in FODMAPs and higher in starch than sweet corn. Sweet corn is higher in FODMAPs but is still consumable in smaller quantities according to Monash University’s Low FODMAP Diet App.
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Low Fodmap Gluten Free Doner Kebab
Try out this mouthwatering kebab featuring Slightly Different Foods Spicy Red Pepper Tomato Ketchup and Slightly Different Foods Kebab Shop Chilli Sauce for amazing flavour! Instead of that typical garlic flavour, try out the Cobram Estate Garlic Infused Oil Extra Virgin Olive Oil. Low FODMAP Gluten Free Doner Kebab Serves 6 Ingredients: 500g Lamb mince
Want A Full List Of Exactly What You Can And Cannot Eat On A Low Fodmap Diet
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About Joe Leech, Dietitian
Joe Leech is a university-qualified dietitian from Australia.
He graduated with a Bachelor’s degree in exercise science, followed by a Master’s degree in Nutrition and Dietetics in 2011.
Learn more about him on the About page.
Joe Leech, Dietitian
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Heres 10 Of My Favourite Gluten
Most of these come from my own recipes but Ive shared a few amazing options from fellow low FODMAP bloggers for you to try.
Whether youre looking for a slow cooker dish, a spicy curry, a few side dishes or a bowl of soup, Ive got you covered.
Theres everything from pad thai to fish pie to lamb koftas and vegan mash.
So, without further to do. Heres my list of ten super simple, gluten-free low fodmap dinner ideas to make this evening!
Examples Of Low Fodmap Foods
These are foods that youll find in the meal plan below.
- Fruit: grapes, bananas, citrus fruit, and berries
- Grains and starch: Whole grain gluten-free bread thats low in sugar, teff, quinoa, rice, and gluten-free oats.
- Vegetables: Peppers, carrots, cucumber, leafy greens, sprouts, green beans, tomato, zucchini, herbs, and potatoes
- Dairy products: Aged cheese or hard cheese , Rice milk , or organic lactose free milk yogurt
- Other: Maple syrup, coconut/palm sugar, chia seed, pumpkin seeds
- Herbs and certain spices such as chili, fenugreek, ginger, lemongrass, mustard seeds, pepper, turmeric, chives , and saffron. Heres an extensive FODMAP flavor list if you need it!
FOODS STILL BEING TESTED Small amounts of almond flour, coconut flour, chickpeas, and coconut cream.
In general, meat, eggs, olive oil, poultry, ghee, and seafood are all pretty safe!
KEEP THIS > Heres a great resource for understanding the phases of reintroducing FODMAPS
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