Dr. Rachel’s Tips for the Low-FODMAP Vegan, Low-FODMAP Vegan Food Lists & Low-FODMAP Vegan Stock Recipe

Adapting to a low-FODMAP, IBS-friendly diet while vegan or vegetarian may sound next to impossible at first. But luckily, many of the choices that you enjoyed before will be allowed during the elimination phase. Numerous fruits, vegetables, and vegan proteins are fine to consume on the low-FODMAP diet and can provide great sources of nutrients. Kale, for one, is amazing: 1 cup contains 3 g protein, 2.6 g fiber and only 33 calories!

Scroll down to see my low-FODMAP list of vegan protein sources and a super recipe for low-FODMAP vegan broth/stock powder.

Here are some delicious, vegan, low-FODMAP recipes: (many more on the blog too!)

• Low-FODMAP Vegan Chili using Slow-Cooker
• Low-FODMAP BBQ Grilled Tofu
• Low-FODMAP Sheet Pan Orange Tofu with Broccoli
• Low-FODMAP Sesame Glazed Tofu
• Low-FODMAP Middle Eastern Chickpea Salad
• Low-FODMAP Noodle Pho (omit the shrimp)
• Low-FODMAP Vegetarian or Vegan Fried Rice
• Low-FODMAP Pumpkin and Sweet Potato Soup
• Low-FODMAP Hummus
• Low-FODMAP Kale Salad
• Low-FODMAP Tossed Salad in a Jar
• Low-FODMAP Asian Stir Fry
• Low-FODMAP Minestrone Soup
• Low-FODMAP Peanut Pad Thai
• Low-FODMAP Spaghetti (Marinara) Sauce
• Low-FODMAP Sweet Potato Casserole
• Low-FODMAP Chocolate Pudding
• Low-FODMAP Mud Pie
• Low-FODMAP Fudge and Caramel Sauces
• Low-FODMAP Pumpkin Butter
• Low-FODMAP Vanilla Frosting
• Low-FODMAP Salsa
• Low-FODMAP Ketchup
• Low-FODMAP Kettle Corn
• Low-FODMAP White Chocolate Party Mix
• Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites
• Low-FODMAP Granola
• Low-FODMAP Banana Bread Breakfast Cookies
• Low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars
• Low-FODMAP Almond Joy Overnight Oats
• Low-FODMAP Chai Overnight Oats
• Low-FODMAP Pumpkin Pasta or Simmer Sauce
• Low-FODMAP Blueberry Almond Overnight Quinoa
• Low-FODMAP Toasted Oat Granola Butter
• Low-FODMAP Oats and Chocolate No-Bake Cookies
• Low-FODMAP Berry Smoothie Bowl
• Low-FODMAP 3 Smoothie Recipes
• Low-FODMAP Green Machine Smoothie
• Low-FODMAP Crunchy Thai Peanut Salad

All IBS-friendly.

Note: for vegan-approved versions, please ensure you use vegan certified sugar/brown sugar/confectioner’s sugar in your baking and cooking.

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have a COOKBOOK?! This is the BEST resource for low-FODMAP diet know-how, a 4 week meal plan, and more than 100 low-FODMAP recipes that prep in 30 minutes or less (NEVER published on the blog)!  Plus a whole chapter for vegan and vegetarian options!

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List of Low-FODMAP Vegan Foods, and Vegan Protein Sources

I am a big fan of vegetables.  Just look at these amazing low-FODMAP carrots! I can literally taste them and hear that super crunch.

Here are some great ways to pack your meals with vegan superfoods that are low-FODMAP:

While the foods on this list are low-FODMAP, individual tolerances may vary. Pay attention to personal symptoms and modify your choices if needed. Make sure to read ingredient labels for other hidden sources of FODMAPs. All items include single servings only.

(Note: listed foods are a guide and are not comprehensive of all low-FODMAP options)

• Nuts: peanuts, almonds (about 10 nuts), hazelnuts, pecans, almonds, coconut, walnuts, pine nuts, brazil nuts
• Seeds: pumpkin, chia, sunflower, sesame, poppy, flax
• Nut/Seed Butters: peanut, almond, pumpkin, sunflower seed
• Grains: rice, oats, quinoa, buckwheat, millet, sorghum, tapioca, purple rice
• Vegetables: green beans, broccoli, bok choy, green pepper, carrot, parsnip, collards, cucumber, eggplant, kale
• Fruit: kiwi, banana, canteloupe, orange, durian, grapes, guava, honeydew, pineapple, strawberry, blueberry, raspberry, starfruit, dragon fruit
• Milk: canned coconut, almond, hemp (1/2 cup)
• Protein: firm tofu, tempeh, nutritional yeast, brown rice protein powder, mince quorn
• Legumes: canned drained black beans, canned, drained lentils, canned, drained chickpeas

Amazing Vegan Low-FODMAP Protein Sources:

• Kale (1 cup): 3 g protein
• Kiwi (1 cup): 2 g protein
• Potato (1 med): 4 g protein
• Tofu firm/extra firm (2/3 cup, 160 g): 12 g protein
• Tempeh (1 stick, 100 g): 19 g protein
• Hemp seeds (2 TB): 7.5 g protein
• Chia seeds (2 TB): 4.5 g protein
• Quinoa (1 cup): 8.4 g protein
• Corn (40 g): 4 g protein
• Oats (1/2 cup): 13 g protein
• Buckwheat groats (3/4 cup): 17 g protein
• Millet hulled (1 cup): 22 g protein
• Rice, brown (1 cup): 5 g protein
• Lentils, canned (1/4 cup): 6 g protein
• Mung beans, sprouted (2/3 cup): 2.5 g protein
• Mince quorn (75 g)- 12 g protein
• Nutritional yeast (1 tablespoon): 4 g protein
• Rice protein powder (1 tablespoon): 12 g protein

Remember- starting to eat low-FODMAP may seem challenging, but you will soon find lots of options are fine for your tummy, and taste great.  An example is this gorgeous platter, with all low-FODMAP fruits.

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Low-FODMAP Vegetable Stock/Bouillon/Broth Powder Recipe

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using available data at time of posting.

Serving size: 1 teaspoon makes 1 cup of stock when mixed with hot/boiling water

Yield: About 24 teaspoons

Shelf life: 6-12 months

Prep time: 10 minutes

Ingredients

• 1/4 cup nutritional yeast (SUPERFOOD!)
• 2 tsp. Kosher salt (add more if you prefer, I like less salty)
• 1 tsp oregano
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1 tsp. dried parsley
• 3/4 tsp. dried sage
• 1/2 tsp. freshly ground black pepper
• 1/2 tsp. paprika
• 1/2 tsp. ground coriander seed
• 1/4 tsp. ground turmeric

Directions

• Measure all the ingredients into your mini or regular size food processor with steel blade
• Blend on high for 30 seconds to one minute until it’s a fine powder
• Enjoy this low-FODMAP vegan stock/bouillon in all your home recipes or drink it from a mug!
  • Mix one teaspoon of powder with 1 cup water to create soup