Discover Delicious Low Fodmap Vegan Recipes for a Healthy Lifestyle

If you are a vegan and you have been diagnosed with Irritable Bowel Syndrome (IBS), following a Low FODMAP diet can be incredibly helpful in reducing your digestive symptoms. The good news is, there is a growing number of delicious Low FODMAP vegan recipes for you to choose from. Whether you’re new to the vegan lifestyle or a seasoned pro, these recipes are not only easy to make but also packed with flavor. In this article, we will share some of our favorite Low FODMAP vegan recipes that are perfect for those with IBS or anyone looking for a healthier, plant-based diet.

What Are Low FODMAP Vegan Recipes?

Following a low FODMAP and vegan diet at the same time can seem challenging, but it is possible. A low FODMAP vegan diet includes meals that avoid ingredients that are high in fermentable carbohydrates. This type of diet can be beneficial for people with irritable bowel syndrome (IBS) or other digestive issues. It is a combination of two dietary approaches: veganism and low FODMAP diet.

The low FODMAP diet is a way of eating that aims to minimize the intake of certain carbohydrates that can be difficult for some individuals to digest. On the other hand, veganism is a lifestyle choice that eliminates the consumption of animal products and by-products. Combining both these diets can provide a range of health benefits.

The Benefits of Low FODMAP Vegan Recipes

Following low FODMAP vegan recipes has several benefits:

  • Relief from digestive issues such as bloating, gas, and abdominal pain
  • Better absorption of nutrients due to the elimination of certain foods from the diet
  • Lower consumption of saturated fats and cholesterol by avoiding animal products
  • Improved digestion and gut health through the consumption of plant-based foods

Ingredients to Avoid When Preparing Low FODMAP Vegan Recipes

While following a low FODMAP vegan diet, it is important to avoid certain ingredients:

  • Garlic and onions – these contain fructans (a type of oligosaccharides) that can trigger digestive issues. Try using the green part of spring onions or chives as an alternative.
  • Legumes such as chickpeas, lentils, and beans – these contain galacto-oligosaccharides (GOS) that can cause bloating and gas. Try using canned lentils or tofu instead.
  • Certain fruits such as apples, mangoes, and pears – these contain polyols that can be difficult to digest. Try using bananas, blueberries, or grapes instead.

Low FODMAP Vegan Recipe Ideas

Meal Recipe Ingredients
Breakfast Low FODMAP and vegan smoothie Spinach, banana, blueberries, ginger, almond milk
Lunch Vegan sushi rolls Roasted sweet potato, avocado, cucumber, pickled ginger, nori sheets, sushi rice
Dinner Lentil bolognese and spaghetti Canned lentils, canned tomatoes, carrot, celery, gluten-free spaghetti

Following a low FODMAP vegan diet requires careful planning and ingredient selection, but the benefits are worth it. Incorporating low FODMAP vegan meals into your daily diet can lead to better digestive health, improved nutrient absorption, and overall wellbeing.

Why Choose Low FODMAP Vegan Recipes?

Low FODMAP vegan recipes can be a healthy option for those with digestive issues or following a plant-based diet. These recipes can help reduce symptoms such as bloating, gas, and abdominal pain associated with FODMAP sensitivity.

FODMAPs and Digestive Issues

FODMAPs refer to a group of carbohydrates that are poorly absorbed in the small intestine and are then fermented in the large intestine, which can lead to digestive symptoms in sensitive individuals. FODMAPs are found in many foods, including dairy products, fruits, vegetables, and grains. Therefore, people with digestive issues may benefit from low FODMAP diets.

The Benefits of a Vegan Diet

A vegan diet can be a great option for those who want to reduce their intake of animal products and increase their consumption of plant-based foods. Vegan diets can be beneficial for overall health, as they are often high in fiber, vitamins, and minerals. Additionally, vegan diets can reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Combining Low FODMAP and Vegan Diets

Combining a low FODMAP diet with a vegan diet can be challenging but definitely possible. It will require careful planning to ensure that the diet is balanced and meets all the body’s nutrient needs. Fortunately, there are a variety of vegan-friendly, low FODMAP foods that can be included in a healthy meal plan.

  • Vegetables: spinach, kale, carrots, eggplant, cucumber, bell peppers, squash, tomato, zucchini, and more.
  • Fruits: strawberries, blueberries, oranges, grapes, pineapples, and bananas (fresh and green).
  • Grains: rice, quinoa, oats, and gluten-free bread and pasta made from rice or quinoa.
  • Proteins: tofu, tempeh, seitan, and vegan protein powders made from rice or pea in moderation.
  • Fats: avocado, nuts, and seeds.


Low FODMAP vegan recipes are a great option for those with digestive issues or following a plant-based diet. Combining a low FODMAP diet with a vegan diet requires proper planning, but it can provide a variety of health benefits, including reduced symptoms such as bloating, gas, and abdominal pain, in addition to improving overall health.

Common Low FODMAP Ingredients

When it comes to following a low FODMAP diet, it’s important to be mindful of the ingredients that you are using in your vegan recipes. Fortunately, there are various low FODMAP vegan ingredients that you can incorporate into your meals to ensure that you are consuming a well-rounded diet that supports your digestive health.

Leafy Greens

Leafy greens such as spinach, kale, and lettuce are great sources of vitamins and minerals and they are also low in FODMAPs. These vegetables are high in fiber, which can help to regulate digestion and promote bowel regularity. Additionally, they are low in calories and can be incorporated into salads, smoothies, sandwiches, and wraps for a delicious and nutritious meal.

Non-Starchy Vegetables

Non-starchy vegetables such as cucumber, zucchini, bell peppers, eggplant, and carrot are also great options for a low FODMAP vegan diet. These vegetables provide essential vitamins and minerals and can be lightly cooked or eaten raw as a snack, salad, or side dish. They can also be roasted and served with gluten-free grains and tofu for a satisfying and filling meal.

Gluten-Free Grains

  • Rice: White rice, brown rice, and wild rice are all low FODMAP grains and can be used as a base for vegan meals such as stir-fries, curries, and Buddha bowls.
  • Quinoa: This gluten-free grain is high in protein and can be cooked and served as a side dish or added to salads and soups for extra nutrition.
  • Buckwheat: Despite its name, buckwheat is actually a gluten-free seed that can be used to make porridge, pancakes, and waffles. It’s a great source of fiber and protein and can be incorporated into various vegan recipes.

Nuts and Seeds

Nuts and seeds such as almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds are all low FODMAP and can be added to salads, porridge, and baked goods for a crunchy and nutritious boost. These foods are high in healthy fats, protein, and various vitamins and minerals that are essential for optimal health.

Tofu and Tempeh

Tofu and tempeh are both excellent sources of protein and can be used in various vegan recipes such as curries, stir-fries, and sandwiches. Tofu is made from soybeans and is a versatile ingredient that can be marinated, grilled, or baked. Tempeh is made from fermented soybeans and has a nutty flavor that can add depth to vegan meals.

Low-FODMAP Fruit

Not all fruits are high in FODMAPs, and there are various options that are low in FODMAPs and can be incorporated into a low FODMAP vegan diet. Some examples include berries such as strawberries, blueberries, and raspberries, as well as citrus fruits such as oranges and lemons. These fruits are high in vitamins and antioxidants and can be used in smoothies, salads, and desserts for a healthy and delicious treat.

Low FODMAP Vegan Breakfast Recipes

If you’re looking for plant-based breakfast ideas that are easy on your digestive system, you might be interested in trying low FODMAP vegan recipes. FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – a group of carbohydrates that some people have trouble digesting. By following a low FODMAP diet, you can help alleviate symptoms like bloating, gas, and abdominal pain.

Banana Oat Pancakes

To make banana oat pancakes, simply blend together rolled oats, ripe bananas, non-dairy milk, baking powder, and a pinch of salt until smooth. You can customize the batter by adding cinnamon, vanilla extract, or other flavorful ingredients. Then, cook the pancakes on a non-stick skillet or griddle until golden brown. Serve with maple syrup or fresh fruit on top.

Tofu Scramble

Tofu scramble is a flavorful and filling alternative to scrambled eggs. Crumble firm tofu with a fork and cook it with olive oil, turmeric, black salt (Kala Namak), nutritional yeast, and your favorite veggies, such as bell peppers, spinach, and mushrooms. You can enjoy it on its own or as a filling for plant-based breakfast sandwiches.

Chia Seed Pudding

Chia seed pudding is a versatile and nutrient-packed breakfast option. Mix together chia seeds, non-dairy milk, vanilla extract, and a sweetener of your choice, such as maple syrup or stevia. Let the mixture sit in the fridge overnight, and in the morning, you’ll have a creamy and pudding-like texture. You can add fresh berries, nuts, or granola to the top for more flavor and crunch.

Smoothie Bowls

Smoothie bowls are a refreshing and colorful breakfast choice that can be endlessly customized. Simply blend together frozen fruits, non-dairy milk, and your favorite add-ins, such as spinach, protein powder, or nut butter. Pour the smoothie mixture into a bowl and top with sliced bananas, berries, shredded coconut, and other toppings of your choice. You can also add a few spoonfuls of low FODMAP granola or muesli for a crunchy texture.

Gluten-Free Toast with Avocado and Tomatoes

If you’re in the mood for a simple and savory breakfast, try gluten-free toast with avocado and tomatoes. Toast gluten-free bread and top it with mashed avocado, sliced cherry tomatoes, a sprinkle of salt, pepper, and chili flakes, and a drizzle of olive oil or balsamic vinegar. You can also add a side of low FODMAP fruit, such as grapes or kiwi.

Low FODMAP Vegan Lunch and Dinner Recipes

For those who are following a low FODMAP diet and a vegan lifestyle, finding suitable meal options can be challenging. However, with a little bit of creativity and effort, you can prepare healthy and delicious meals that meet both dietary requirements. Below are some low FODMAP vegan lunch and dinner recipes that you can try out.

Vegetable Stir-Fry

A vegetable stir-fry is easy to make and versatile. You can use any vegetables you like, but be careful to pick low FODMAP options, such as carrots, zucchini, bell peppers, bok choy, and green beans. You can also add protein sources such as tofu or tempeh. To make the sauce, use low FODMAP ingredients such as soy sauce, ginger, and rice vinegar. Serve with rice or quinoa.

Lentil Soup

Lentil soup is a comforting and nutritious option that is perfect for chilly days. To make a low FODMAP version, avoid onion and garlic and substitute them with garlic-infused oil or chives. You can also add low FODMAP vegetables such as carrots, celery, and spinach. Use vegetable broth and canned tomatoes instead of bean-based products. Serve with gluten-free bread or crackers.

Quinoa Salad

  • 1 cup uncooked quinoa
  • 1 cup diced cucumber
  • 1 cup diced tomatoes
  • 1 cup cooked and diced bell peppers
  • 1/2 cup chopped fresh parsley
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1/4 tsp ground cumin
  • Salt and pepper to taste

Cook quinoa according to package instructions. In a large bowl, mix together cooked quinoa, diced cucumber, diced tomatoes, cooked and diced bell peppers, and chopped fresh parsley. In a small bowl, whisk together olive oil, lemon juice, ground cumin, salt, and pepper. Pour the dressing over the quinoa salad and toss to combine. Serve chilled.

Zucchini Noodles with Tomato Sauce

  • 4 large zucchini, spiralized
  • 1 can of diced tomatoes
  • 1 tbsp olive oil
  • 2 tbsp chopped fresh basil
  • 1/4 tsp red pepper flakes
  • Salt and pepper to taste

In a large skillet, heat up olive oil over medium heat. Add canned tomatoes and red pepper flakes and cook for 10-15 minutes until the sauce thickens. Add zucchini noodles to the skillet and toss to coat the noodles with sauce. Cook for 2-3 minutes until the noodles are heated through. Season with salt and pepper and sprinkle chopped fresh basil over the top. Serve hot.

Chickpea Curry

  • 1 can of chickpeas, drained and rinsed
  • 1 cup diced carrots
  • 1 cup diced zucchini
  • 1 cup diced eggplant
  • 1 can of crushed tomatoes
  • 1 tbsp olive oil
  • 1 tbsp curry powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground cinnamon
  • Salt and pepper to taste

In a large pot, heat up olive oil over medium heat. Add diced carrots, zucchini, and eggplant and cook for 5-7 minutes until the vegetables are slightly softened. Add chickpeas, crushed tomatoes, curry powder, cumin, cinnamon, salt, and pepper to the pot. Bring to a boil, reduce the heat and let simmer for 20-25 minutes until the vegetables are tender and the sauce has thickened. Serve with rice.

Tips for Creating Low FODMAP Vegan Meals

Following a low FODMAP vegan diet can be challenging because many plant-based foods are high in FODMAPs. Fortunately, there are plenty of options available, and with a little creativity, you can create delicious and satisfying meals without triggering your IBS symptoms. Here are some tips to help you create low FODMAP vegan meals.

Read Ingredient Labels

When following a low FODMAP diet, it’s essential to read ingredient labels carefully. Many processed foods and drinks contain high FODMAP ingredients, such as high fructose corn syrup, honey, agave syrup, and inulin. Be on the lookout for hidden sources of FODMAPs, such as wheat flour, which can contain higher FODMAPs than whole wheat flour.

Avoid Garlic and Onion

Garlic and onion are staples in many vegan dishes, but they are high in FODMAPs. Instead of using garlic and onion, try using garlic-infused oil or infused vinegar. Alternatively, you can use the green parts of spring onions, which are lower in FODMAPs than the white bulb.

Experiment with Different Spices and Herbs

Spices and herbs can add flavor to your meals without contributing to your FODMAP load. Try using fresh herbs like basil, coriander, and parsley, or experiment with spices like cumin, paprika, and turmeric. Just be sure to avoid spice blends that contain high FODMAP ingredients like garlic powder or onion powder.

Focus on Whole, Unprocessed Foods

Many processed vegan foods contain high FODMAP ingredients like wheat, soy, and pea protein. Instead, focus on whole, unprocessed foods like fruits, vegetables, whole grains, nuts, and seeds. These foods are not only lower in FODMAPs, but they also provide essential nutrients and fiber that can help support digestive health.

Don’t Skimp on Protein

One of the challenges of following a low FODMAP vegan diet is getting enough protein. Many plant-based protein sources, such as beans, lentils, and chickpeas, are high in FODMAPs. Fortunately, there are still many options available. Try incorporating tofu, tempeh, quinoa, nuts, and seeds into your meals to ensure you’re meeting your protein needs.

Plan Your Meals in Advance

Meal planning is an excellent tool for anyone following a special diet, and it’s especially helpful for low FODMAP vegans. By planning your meals in advance, you can ensure that you’re getting all the nutrients you need while still keeping your FODMAP load under control. Start by making a list of low FODMAP vegan foods you enjoy, and then find recipes that incorporate those ingredients.


Veganism is becoming more popular by the minute, with more people shifting towards plant-based diets for health, ethical, and environmental reasons. However, following a vegan diet can be challenging if one has irritable bowel syndrome (IBS) or similar gastrointestinal issues, which most people with IBS have. This is where the low FODMAP vegan diet comes in handy.

What is the FODMAP diet?

The FODMAP diet is a medically recommended diet that helps people with digestive disorders, such as IBS, relieve their symptoms. FODMAP is an acronym that stands for ‘Fermentable Oligo-, Di-, Mono-saccharides and Polyols.’ These are all types of carbohydrates that are poorly absorbed in the small intestine and then fermented by bacteria in the large intestine, leading to gas, bloating, abdominal pain, and diarrhea in some people.

The low FODMAP diet is an elimination diet that involves reducing or eliminating high FODMAP foods from one’s diet for a few weeks to alleviate symptoms, then gradually reintroducing them to determine which foods trigger symptoms.

Are all vegan recipes low in FODMAPs?

No, not all vegan recipes are low in FODMAPs. Some vegan foods that are high in FODMAPs are apples, avocados, mangos, mushrooms, wheat, rye, beans, lentils, and chickpeas. Vegans on a low FODMAP diet need to be careful when selecting their foods and recipes.

What are some low FODMAP vegan snacks?

There are plenty of low FODMAP vegan snacks to choose from, such as:

  • Carrots, cucumbers, and bell peppers with hummus
  • Rice cakes with almond butter and banana
  • Roasted almonds or walnuts
  • Popcorn with nutritional yeast
  • Fruit salad with low FODMAP fruits like strawberries, blueberries, and oranges.

Can I eat beans on a low FODMAP vegan diet?

Most beans and legumes are high in FODMAPs, and they can cause digestive distress for some people. However, there are some low FODMAP options such as canned chickpeas, canned lentils, and firm tofu. Vegans on a low FODMAP diet can still enjoy these protein-rich foods in moderation.

Which fruits are low in FODMAPs?

Vegans on a low FODMAP diet can still enjoy a variety of fruits as long as they stick to low FODMAP options. Some low FODMAP fruits include:

  • Strawberries
  • Raspberries
  • Blueberries
  • Oranges
  • Bananas (when still slightly green)
  • Passionfruit
  • Dragon fruit

That’s a Wrap!

Thanks for taking the time to read about our low fodmap vegan recipes. Vegan food doesn’t have to be flavorless or difficult to digest. We hope you found these recipes helpful and delicious. Feel free to come back again soon for more tasty vegan recipes and tips! In the meantime, happy cooking!

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