15 Plant-Based mostly Low FODMAP Recipes

March 3, 2024

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Are you on the lookout for plant-based vegan low FODMAP meals concepts? It may be difficult to comply with a low FODMAP food plan when maintaining a healthy diet and plant-based, however these 15 Plant-Based mostly Low FODMAP Recipes in quite a lot of classes—from low FODMAP breakfasts to low FODMAP desserts—will help.

Should you’re coping with IBS, it is perhaps time so that you can comply with a low FODMAP food plan. What’s a low FODMAP food plan? This IBS food plan sample, which will help handle the signs of identified IBS, goes by the acronym FODMAP as a result of it restricts:

FO=fermentable oligosaccharides
D=disaccharides
MA=monosaccharides
P=polyols

Which means avoiding many healthful meals in your food plan! Nevertheless it’s necessary to grasp {that a} low FODMAP food plan is a 3-step food plan:

For two-6 weeks swap excessive FODMAP meals for low FODMAP meals.
For 8-12 weeks, begin reintroducing meals one after the other.
Personalize your food plan by studying which meals are your distinctive triggers.

Bear in mind, you don’t have to remain on a very low FODMAP food plan ceaselessly! Nonetheless, in case you are going by the FODMAP food plan course of, it may be tough to eat a healthful, balanced plant-based food plan. Seek the advice of a registered dietitian educated in IBS that will help you together with your elimination food plan part. Study extra about IBS in my interview right here.

Search for gluten-free grains on a low FODMAP food plan, akin to sorghum—be taught extra right here.

Plant-Based mostly Low FODMAP Meals

Based on Monash College, the next listing contains vegan low FODMAP meals that you may embody in the course of the low FODMAP food plan course of:

Milk alternate options: coconut milk, almond milk, hemp milk, rice milk and soy milk (created from protein)
Soy merchandise: Agency tofu, tempeh
Grains: polenta, buckwheat, quinoa, oats, amaranth, bourghul, millet, rice and sorghum flour
Nuts: brazil nuts, peanuts, macadamias, pecans, almonds (1/2 serve), walnuts
Seeds: sunflower seeds, pumpkin seeds, chia seeds, tahini paste (1/2 serve) and sesame seeds
Fruit: Agency bananas, strawberries (5 mediums), orange, kiwi, mandarins
Greens: carrots, eggplant, inexperienced beans, inexperienced capsicum, kale, potato, tomato (widespread tomatoes are low in 65g or approx. 1/2 of a tomato) and zucchini
Pulses: canned lentils, butter beans (1/2 serve), canned chickpeas (1/2 serve), crimson/inexperienced lentils (1/2 serve)

Swap cashews with different nuts, akin to walnuts or almonds.

Plant-Based mostly Excessive FODMAP Meals

Here’s a listing of vegan excessive FODMAP meals from Monash College that it would be best to keep away from throughout your low FODMAP food plan course of:

Milk alternate options: soy milk created from complete soybeans
Grains: wheat, rye, barley based mostly breads, cereals, biscuits, snack merchandise
Nuts: cashews, pistachios
Fruit: apples, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon
Greens: artichoke, asparagus, cauliflower, garlic, inexperienced peas, mushrooms, onion, sugar snap peas
Pulses: most pulses (apart from these on the low FODMAP listing)

15 Plant-Based mostly Low FODMAP Recipes

These high 15 plant-based low FODMAP recipes are created by dietitians—a number of are from my very own recipe archives. They don’t embody excessive FODMAP elements.

Berry Bowl with Quinoa and Walnuts, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (proven above)
Finest Low Fodmap Granola, Sadie Hitsky, Digested Wellness

Chia Seed Pudding with Berries, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (proven above)

Creamy Hummus With out Garlic, Tori Vasko, Simple Chickpeasy (proven above)
Creamy Oatmeal with Almond Milk, Elysia Anne, Haute & Wholesome Dwelling