If you’ve been trying to manage life with IBS while following a plant-based diet, you’re in the right place. Here at Green Health Dietetics, I’m dedicated to providing dietary support to people on a plant-based vegan diet who struggle with IBS. That’s why I’ve put together a selection of delicious low FODMAP vegan recipes for you to get you started or give you new inspiration on a low FODMAP diet.
I’ve developed a number of delicious, gut-friendly meals that cater to both your vegan lifestyle and your digestive health. Keep an eye on this blog as I’ll continue to add more every couple of weeks.
Living with IBS doesn’t mean giving up on flavour or variety. From hearty dinners to satisfying snacks, each recipe is carefully crafted to be low in FODMAPs while offering the nutrients you need on a plant-based diet.
Whether you’re new to the Low FODMAP approach or a seasoned pro, you’ll find meals that are easy to prepare, nutritious, and most importantly, gentle on your digestive system.
Ready to dig in? Explore my collection of Low FODMAP recipes below and discover how tasty and simple IBS-friendly, vegan meals can be.
What is a Low FODMAP Diet?
A low FODMAP diet, developed by Monash University, can be a helpful approach for vegans and vegetarians managing IBS symptoms, as it focuses on reducing certain carbohydrates that ferment in the gut and may cause bloating, gas and pain. Typically, these fermentable carbohydrates include oligosaccharides, disaccharides, monosaccharides and polyols.
For plant-based eaters, following a low FODMAP diet might seem challenging, but with some guidance, it’s absolutely achievable.
Key Considerations for Vegetarians and Vegans on a Low FODMAP Diet
- Protein Sources: Legumes, a common vegan protein source, are often high in FODMAPs. However, tofu and tempeh are low FODMAP options, along with small portions of canned chickpeas or lentils (well-rinsed). Incorporating seeds like chia, hemp and flax can also boost protein.
- Fruits and Vegetables: Many fruits and vegetables are restricted on a low FODMAP diet, but options like bananas, blueberries, carrots and green peppers are generally well-tolerated in moderate servings.
- Grains and Carbs: Gluten-free grains, such as rice, quinoa and oats, are usually low FODMAP and provide energy and fibre. Avoid wheat-based products while you are following a low FODMAP diet as they are high in FODMAPs.
- Dairy Alternatives: Stick to lactose-free or plant-based milks like almond, macadamia and rice milks. Avoid products made from soybeans (except for soy protein isolate, tempeh and firm tofu).
- Fats and Condiments: Olive oil, coconut oil, and certain low FODMAP herbs and spices add flavor and healthy fats to meals without increasing FODMAP intake.
Getting Started on a Low FODMAP Diet
Starting with low FODMAP basics and identifying personal triggers can help in finding satisfying, plant-based meals that are gentle on the digestive system. This diet should be customised to fit individual needs by working with a dietitian experienced in FODMAPs, especially to ensure balanced nutrient intake while avoiding common high FODMAP foods.
Read more about following a low FODMAP diet as a vegetarian or vegan here or start by trying some low FODMAP vegan recipes, below.
My Low FODMAP Vegan Recipes
Double Chocolate Black Bean Cookies
Craving a rich, chocolatey treat without the digestive discomfort? These Double Chocolate Black Bean Low FODMAP Cookies are the perfect answer! Packed with dark chocolate chips and cacao, this plant-based recipe is ready in under 30 minutes.
Coconut Tofu Curry with Sweet Potato Noodles
This Coconut Tofu Curry with Sweet Potato Noodles is a creamy, low FODMAP vegan dish that combines protein-packed tofu, light coconut milk and nutrient-rich sweet potatoes for a gut-friendly, flavourful meal.
Tempeh Taco Bowl
This Tempeh Taco Bowl is a quick, flavorful, and low FODMAP vegan meal, featuring seasoned tempeh, quinoa, fresh greens, and a zesty lime finish. Ready in just 20 minutes, it’s a hearty, protein-packed option perfect for a nutritious lunch or dinner.
Coconut, Pumpkin and Chickpea Low FODMAP Curry
Bursting with flavour and plant-based goodness, this Low FODMAP Coconut and Pumpkin Curry with Roasted Chickpeas is your next go-to for a comforting, hearty meal. Packed with 12 g of protein and 8.5 g fibre per serving, it’s a delightful fusion of nourishment and indulgence.
Edamame and Soba Noodle Salad
Looking for a zesty, flavourful and nutritious meal that’s easy to prepare? My Black bean, tofu & coriander lime low FODMAP salad is packed with 30 g of plant-based protein and is perfect for a quick, balanced meal.
Low FODMAP Salad Dressings
15 low FODMAP salad dressing recipe ideas that are both low FODMAP and tasty.
Moroccan Spiced Quinoa Salad
This zesty, flavourful and nutritious Moroccan Spiced Quinoa Salad is packed with 15g of plant-based protein per serving!
Enjoy trying these recipes and please get in touch if you’re looking for a particular recipe or if you want to know how to use a specific ingredient. I’m always looking for inspiration for new recipes!
