Low-FODMAP Diet Vegan Recipes (Plus 7-day Meal Plan)

Key takeaways:

• A low-FODMAP diet can help alleviate digestive system issues such as bloating, gas, and IBS.
• Vegans can enjoy various low-FODMAP foods without compromising on flavor or nutrition.
• Foods from different parts of the world can be adapted to fit a low-FODMAP vegan diet, such as unripe plantain porridge, quinoa, and okra soup with swallow.
• Consulting a registered dietitian is essential for personalized guidance when starting a low-FODMAP diet.

Imagine having a dish that not only delights your taste buds but also nurtures your body without causing discomfort to your digestive system. The low-FODMAP diet is a scientifically backed approach to managing digestive health issues, especially for people with irritable bowel syndrome (IBS) or other gut sensitivities. 

“FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are poorly absorbed in the gut, leading to discomfort in some individuals. Foods high in FODMAPs include meats, wheat, dairy-based milk, fruits like pears, apples, mangoes, and vegetables like mushrooms and cauliflower.

Since vegans only follow a plant-based diet, they may wonder if they can adhere to a low-FODMAP diet. The good news is, yes! There are plenty of low-FODMAP vegan foods and recipes to explore, ensuring nutritional balance while managing digestive health. 

8 low-FODMAP vegan foods and recipes

Some low-FODMAP foods for vegans include the following.

1. Quinoa

Quinoa is a low-FODMAP food that vegans should consider consuming. It is one of the few plants that provides all the nine essential amino acids, making it a complete protein. This is especially important for vegans, as most plant proteins are incomplete.

Quinoa is also a good plant-based source of iron, providing 2.8mg per cup (cooked), which helps vegans meet their iron intake. It is also delicious, low in FODMAPs, and a great fiber alternative to other grains.

Ingredients for making quinoa

• 1 cup of quinoa 
• 2 cups of water 
• Salt to taste 

How to prepare quinoa

• Quinoa should be rinsed properly with cold water 
• Boil water, add quinoa & salt 
• Cook gently for 15 minutes until water is absorbed.

2. Unripe plantains

Unripe plantain porridge is a nutritious and flavorful Nigerian dish that can be part of a vegan low-FODMAP meal. However, its suitability for a low-FODMAP diet depends on the cooking method and portion size. Compared to ripe plants, unripe plants contain less fermentable carbohydrates. 

Unripe plantain is rich in omega-3 fatty acids,  potassium, magnesium, and vitamins A and C, contributing to balanced nutrition on a restricted FODMAP diet.

Ingredients for cooking unripe plantain

• 2 ripe plantains (peeled and sliced)
• Garlic-infused oil (2 tablespoons)
• Spinach or carrots 
• Red bell pepper (small)
• Salt to taste 
• 1 cup of water 

How to cook unripe plantain

• Add sliced plantains and water into a pot and bring to a boil.
• Add the red bell pepper and salt. Simmer for 10 minutes.
• Stir in oil and spinach, allowing it to cook for 5 more minutes.
• Serve hot.

3. Potato spinach curry

Potato spinach curry, also known as Aloo Palek in Indian cuisine, is a nutrient-rich dish that can be adapted to different dietary preferences. It is advised that individuals with IBS should serve it in medium portions. 

Ingredients for cooking potato spinach curry

• 3 large Irish potatoes (peeled and chopped)
• Spinach jar 
• 1 small handful fresh coriander, washed and roughly chopped
• 1 finely diced, medium green chili (optional)
• 1 tbsp. sesame oil

How to cook potato spinach curry

• Pour oil into a pan and stir-fry potatoes for about 3-5 minutes
• Add the contents of the spinach jar and chili 
• Cook  for about 15 minutes, stirring regularly until tender
• Remove from heat, pour into a serving dish, and garnish with fresh coriander

4. Tofu

Tofu is a plant protein made from soy protein isolate. It is a low-FODMAP food suitable for vegans with sensitive digestive systems. 

It is naturally gluten-free but can potentially cause allergic reactions because it is derived from soy. Excessive consumption may affect thyroid function in individuals with iodine deficiency.

Tofu is an excellent addition to a balanced diet, providing protein, vitamins, and minerals while being versatile in both savory and sweet dishes

Ingredients for making tofu

• 1 cup firm tofu
• 2 tablespoons soy sauce (gluten-free)
• 1 tablespoon sesame oil
• Ginger (grated)

How to prepare tofu

• Press and cube the tofu.
• Marinate in soy sauce, sesame oil, and ginger for 30 minutes.
• Sauté in a pan until golden brown.

5. Okra soup with millet swallow

Okra soup with Millet Soup is a classic Nigerian soup that can easily be made for vegan and low-FODMAP while staying rich in nutrients.

Okra is an excellent source of soluble fiber, which helps promote digestive health and regular bowel movements. Okra contains vitamins A, C, and K, folate, and magnesium, all essential for immune function, skin health, and muscle function.

It is known for its texture, which is rich in fiber, low in calories, and high in vitamins C and antioxidants.

Millet is a naturally gluten-free grain, making it suitable for people with celiac disease or gluten intolerance.

Millet's high fiber content promotes healthy digestion and regular bowel movements. It is also an excellent source of magnesium, which helps regulate blood sugar levels, supports muscle function, and contributes to bone health.

For your millet swallow, opt for minimally processed millet to ensure you still get enough nutrients and benefit from the plant's abundant fiber content.

Ingredients for making okra soup

• 1 cup fresh okra (finely chopped)

• 1 cup spinach

• 2 tablespoons red palm oil

• 1 small chili (optional for spice)

• Salt and seasoning to taste

How to prepare a meal of okra soup and millet swallow

• Heat palm oil in a pot, then sauté the chopped okra for 2–3 minutes.
• Add water, spinach, salt, and chili (if using). Simmer until tender.
• Pair with millet swallow for a traditional low-FODMAP experience.

6. Cabbage stew

Cabbage is a vegetable commonly used in stews and other dishes. However, it’s important to note that its FODMAP content can vary depending on the variety and serving size, which is key when following a low FODMAP diet. Green cabbage and fermented red cabbage are relatively low FODMAP, which you can consider.

Knowing how cabbage can fit into a low FODMAP meal plan is crucial for those with digestive sensitivity. You can incorporate it into your meal, such as coleslaw, rolls, or wraps. Study shows that portions up to 75 grams (approximately ¾ cup) is considered advisable. It contains antioxidants, including polyphenols and flavonoids, which help reduce oxidative stress in the body.

Ingredients for making cabbage stew

• 2 cups chopped cabbage
• 1 bell pepper, blended
• Olive oil, salt, and spices

How to make cabbage stew

• Heat oil in a pot, add blended pepper, and cook for a few minutes.
• Add cabbage, salt, and spices; stir until tender.

7. Strawberry waffles

Strawberry Waffles are a delicious, low-FODMAP breakfast or snack option that is also vegan-friendly. Limiting the strawberry portion and using appropriate substitutions like gluten-free flour and flaxseed allows you to enjoy a hearty and satisfying meal that meets your dietary needs.

Ingredients for strawberry waffles

• 1 cup gluten-free all-purpose flour

• 1 tablespoon sugar (optional)

• 1 teaspoon baking powder / Flaxseed 

• 1 cup almond milk (or any low-FODMAP plant-based milk)

• 1 tablespoon melted coconut oil (plus extra for greasing)

• 1 teaspoon vanilla extract

• 1/2 cup fresh strawberries (slice; low-FODMAP serving size)

How to prepare strawberry waffles

• Preheat your waffle iron and lightly grease it with coconut oil.
• Whisk together the flour, sugar, and baking powder in a mixing bowl.
• Add almond milk, melted coconut oil, and vanilla extract to the dry ingredients. Stir

8. Banana-almond smoothie

This low-FODMAP smoothie is a quick, nutritious, and refreshing breakfast or snack option. It contains healthy fats from almond butter, a boost of potassium from bananas, and a creamy texture, all while being gentle on your digestive system.

Ingredients for banana-almond smoothie

• 1 unripe banana

• 1 cup almond milk

• 1 teaspoon peanut butter

• 1 teaspoon chia seeds (optional)

How to make a banana-almond smoothie

• Blend all ingredients until smooth.
• Serve immediately and enjoy.

7-day meal plan for vegan low-FODMAP diet

The table below contains sample template for a one-week meal plan for vegans who want to go on low FODMAP diet

How to follow the low FODMAP diet for vegans

Here are tips to help you get it right if you want to follow a low FODMAP diet, especially if high FODMAP foods cause you digestive issues.

Understand which foods are Low FODMAP:

FODMAPs are fermentable carbohydrates that can cause digestive issues for some people, particularly those with IBS. The low FODMAP diet involves reducing the intake of these carbohydrates temporarily.

Elimination Phase:

Start with the Elimination Phase, which typically lasts 2-3 weeks. During this time, focus on low-FODMAP foods and avoid high-FODMAP foods. Vegans must ensure they are still getting enough protein during this phase. Good protein sources include firm or extra-firm tofu and tempeh and moderate servings of lentils, chickpeas, and nuts.

Meal Planning:

Create a meal plan that includes a variety of low-FODMAP foods. Our meal plan table above can provide some ideas.

Reintroduction Phase:

After the elimination phase, gradually reintroduce high FODMAP foods one at a time to identify which types trigger symptoms. When you have identified your trigger food(s), eliminate them from your diet. This helps in personalizing your diet.

Final word

Consulting healthcare providers, such as doctors and registered dietitians, is crucial when managing dietary needs, especially for individuals with digestive health conditions. These professionals bring specialized knowledge to help navigate complex dietary restrictions and ensure nutritional balance.

For instance, a registered dietitian can design a diet plan that accommodates digestive issues like IBS while ensuring essential nutrients are not overlooked. 

It’s particularly necessary to consult healthcare providers:

• When experiencing digestive health conditions like IBS, celiac disease, or food allergies. These conditions often require dietary adjustments, such as the low FODMAP diet or gluten-free options.
• It is important to manage complex dietary needs that require careful monitoring, such as when transitioning to a vegan diet or following a specific therapeutic diet.
• If you’re unsure about your nutritional needs, especially when you must avoid certain foods due to digestive discomfort, allergies, or intolerances.