Written By Krystal Karalli, PNW Intern, Summer 2021

Welcome to the second post in the vegan low FODMAP diet series. In the previous post, we went over the history behind the creation of the low FODMAP diet, who it was created for, how FODMAPs cause gastrointestinal (GI) stress, and where some FODMAPs can be found. In this post, we will be discussing the phases of the low FODMAP diet, how to follow a vegan low FODMAP diet, and what kinds of foods can be enjoyed while doing so. There’s even a low FODMAP-friendly sample vegan meal plan at the end.

As mentioned in the previous post, the low FODMAP diet was created for those suffering from irritable bowel syndrome (IBS). It also has the potential to be used for individuals suffering from irritable bowel disease (IBD). Due to how complex the healing process can be, it is best to work with both a gastroenterologist and a registered dietitian (RD)  in order to achieve successful results that last. Your RD will guide you through a 3-phase, temporary eating plan. We stress that this is temporary because the low FODMAP diet is not easy to follow. There are many things to remember and you will likely need to cut out some of the foods you typically enjoy while you are on the diet. However, if you stick through with it, you should be back to eating pretty much normally, with the exception of any foods that you figure out cause you symptoms, within 8-14 weeks. Trust us, it’s worth the hard work to end up with either none or significantly reduced symptoms afterwards! 

The 3 phases of the low FODMAP diet

Over the 8-14 weeks of the low FODMAP diet, you will move through 3 phases.

During phase 1, which lasts from 2-6 weeks, foods with higher and moderate amounts of FODMAPs are avoided as well as swapped out for foods with lower amounts of FODMAPs in order to relieve symptoms. For example, a high FODMAP fruit such as a pear is swapped out for a low FODMAP fruit like an orange or a banana. During this phase, your RD will likely ask you to keep a daily diary where you log your food and any GI symptoms. Patients get the okay to move on to Phase 2 if improvements are seen in phase 1. 

Phase 2 is the reintroduction phase and lasts about 6-8 weeks. The RD will walk you through food challenges that involve reintroducing foods containing high amounts of only one type of FODMAP at a time. Aside from the foods that you are challenged with, you will remain eating only low FODMAP foods. This helps to identify sensitivities to individual FODMAP types, which helps in designing your usual, long-term diet. For example, a patient's health practitioner may recommend that they eliminate whole grain bread, baked beans, corn, and apples in phase 1, and in phase 2, apples may be reintroduced for a certain period of time in order to determine if apples induced any symptoms. 

During this phase, you will challenge a different category of FODMAPs each week. For example, you may choose fructans as your first week’s challenge and try 1-3 different types of foods that you would normally eat within this category. You would continue to log your food and symptoms to determine if these foods cause symptoms. After phase 2, you should have a good idea of specific types of FODMAPs and/or foods that cause you uncomfortable GI symptoms. 

Phase 3 involves tailoring the diet based on the understanding of which foods trigger symptoms. Well-tolerated foods are included in the diet while poorly tolerated foods are restricted to a level that provides good symptom control. 

The Vegan low FODMAP Diet 

A misconception regarding the low FODMAP diet is that vegans, vegetarians, and plant-based eaters that have IBS or IBD can’t follow it because it is “too restrictive” and may lead to nutrient deficiencies. In fact, if you are someone who follows either of these diets and have IBS or IBD, you can benefit a whole lot from it. A vegan diet can be high in carbohydrates, so if you are someone who is vegan, vegetarian, and/or plant-based and experience IBS-related symptoms on a daily basis, it would be best to work with an RD that can help you follow a low FODMAP diet in order to help relieve symptoms as well as continue to get the nutrients that you need. Remember, Although the low FODMAP diet is temporarily restrictive, there are still tons of foods you can still enjoy. 

What Vegan Foods Can I Enjoy on a Low FODMAP diet?

Alright, so let’s talk food. The million dollar question is, what can you eat on a low FODMAP diet? Let’s start with good ol’ proteins and work our way down a list of different foods found in different food groups:

Proteins

Yes, you can still eat your typical vegan foods like tofu and tempeh while following a low FODMAP vegan diet, although the tofu needs to be firm or extra firm. Note that alternative vegetable-based “meats” made with soybeans are generally avoided. There are certain canned beans that can be eaten in small amounts like lima beans and lentils, and for some, sprouted beans may be tolerated. 

As far as nuts and seeds, the only nuts that contain high levels of FODMAPs are cashews and pistachios. All other nuts are generally low in FODMAPs, however almond meal and almond flour should be used in limited amounts. All seeds, including pumpkin seeds, sunflower seeds, and sesame seeds can be also enjoyed on a low FODMAP diet, which helps in getting in protein, good fats, and other nutrients like calcium and iron in. 

• Tofu (firm and extra firm only)

• Tempeh (plain)

• Edamame (about 1 cup without pods and ½ cup with pods)

• Peanut butter

• Lentils (½ cup canned, drained and rinsed)

• Pea and rice protein isolates (typically found in vegan supplements)

Vegetables

There are plenty of vegetables that you can enjoy on a vegan low FODMAP diet, including lots of colorful ones!  Beetroot and onions are not approved to eat on a low FODMAP diet, however, pickled onions and pickled beets may be tolerated. Garlic is another food to steer clear from, but remember, it’s only for a short period of time! Below you will find all of the awesome veggies you can indulge in:

• Bok choy

• Green beans

• Bell pepper

• Brussels sprouts 

• Carrots

• Collard greens

• Cucumber 

• Dulse

• Eggplant

• Endive 

• Fennel bulb and fennel leaves

• Kale

• Lettuce

• Radicchio

• Okra

• Green tops of spring onion

• Parsnip

• Potato 

• Radish

• Spaghetti squash

• Baby spinach

• Swiss chard

• Tomatoes

• Turnip

• Water chestnut

• Canned pumpkin

• Zucchini 

Fruit

What would life really be without fruit? Very sad and very dry. Fortunately, you can have a rainbow of different fruits when following a vegan low FODMAP diet. It would be best to hold off on canned and dried fruit until you get the okay to eat them, however. Also, when following a low FODMAP diet, fruit is limited to one serving per meal. But hey, some fruit is better than no fruit, am I right?

• Bananas (firm/less ripe)

• Blueberries

• Grapes

• Kiwi

• Lemon

• Mandarin

• Oranges

• Cantaloupe

• Honeydew melon

• Navel oranges

• Papaya

• Pineapple

• Raspberries

• Rhubarb

• Starfruit

Grains 

Gluten-containing foods like whole grain bread and white bread are generally avoided when following a low FODMAP diet because gluten and FODMAPs tend to coexist in grain and cereal foods. However, there are some low FODMAP alternative breads that can be enjoyed like spelt sourdough bread, or oat sourdough bread, and some types of gluten-free bread. 

• Quinoa

• Corn tortillas

• Buckwheat 

• Quinoa flakes 

• Rice

• Rice noodles

• Soba noodles

• Oats 

• Polenta

• Millet

• Rice crackers 

• Rice cakes

• Gluten-free pasta or quinoa pasta

• Teff flour, corn flour, rice flour

What other goodies can you indulge in on a vegan low FODMAP diet?

Snacks like dark chocolate, corn chips, and popcorn are all foods that you can eat on a low FODMAP diet. Dairy milk alternatives, like almond milk and soy milk made from soy protein (not whole soybeans) are also allowed though it is close to impossible to find a low FODMAP soy milk in the USA (let us know if you found one!). All dietary oils, including avocado oil and olive oil are well-tolerated on a low FODMAP diet, as these products are primarily composed of fats. 

Note that certain sweeteners contain FODMAPs, especially high fructose corn syrup, which can be found in a number of ultra-processed foods. Try to refrain from anything containing agave, jam, and anything that is sweetened with an ingredient ending in “ol”, such as mannitol. Below is a list of sweeteners you can still use:

• Stevia

• Brown sugar

• Raw sugar

• Maple syrup

• Rice malt syrup

• Marmalade 

A vegan  low FODMAP diet is designed to limit specific foods for a short period of time in order to alleviate GI symptoms. Although certain foods are limited, achieving your daily vitamin, mineral, and protein needs is 100% possible (and can be a breeze when you have a registered dietitian guiding you along the way)! What is especially cool about a vegan low FODMAP diet is that you are still getting plenty of fiber, which is crucial to a healthy gut microbiome. Note that B12 is a vitamin that is crucial to a vegan diet no matter what type of diet you are following, and additional supplementation may be recommended by your RD based on your own individual dietary needs.

Sample One Day Meal Plan 

So, we’ve gone through a long list of foods that can still be enjoyed. What about prepping meals for the week? There are some many different ways you can bring different foods together to make wholesome, nutritious meals while following a low FODMAP vegan diet. Below you will find a sample one day meal plan tailored specifically for someone who is following a low FODMAP vegan diet.

Breakfast

Gluten-Free (Low FODMAP approved) toast with curried scrambled tofu, tomatoes, spinach, and olive oil 

1 orange 

1 cup of coffee or 1 cup of matcha tea

Lunch 

Miso soba noodle soup with roasted tofu, cucumber, sesame seeds, broccoli, red cabbage, scallion, shredded carrots, and bok choy and a side of white rice 

Afternoon Snack

“Cheesy” Kale chips made with nutritional yeast

Dinner

Collards, potato, carrot, and quinoa veggie soup

Dessert

Dark chocolate

Brazil nuts

1 cup of fresh or frozen raspberries 

Bottom Line

The low FODMAP diet may seem a little overwhelming if you focus primarily on what you can’t eat. Focusing on what you can enjoy will make the transition to this short-term diet all the better. Remember that working with an experienced health professional team is the best way to achieve results that will last long-term. I hope this post has helped you understand that eating a FODMAP-friendly diet is 100% possible on a vegan diet. The last post in this three-part series will dive into the role of probiotics in the low FODMAP diet, alternative therapeutic options for if the diet fails, and our favorite resources and recommendations for anyone who decides to work with a registered dietitian on their journey toward symptom relief.  Till next time!