26 Tasty Vegan Low FODMAP Recipes (2024)

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Having digestive problems? These easy vegan low FODMAP recipes are designed to reduce IBS symptoms without compromising on taste! Find delicious mains, breakfast and dessert ideas.

If you’ve been dealing with excessive bloating and consulted a Dietitian, you might have been advised to follow a low FODMAP diet. Does that mean you cannot stick to eating only plant-based foods?

Not at all! Even though some vegetables and fruits are off the table, you can still follow a plant-based diet while enjoying tasty vegan low FODMAP recipes!

26 Tasty Vegan Low FODMAP Recipes (1)

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What is Low FODMAP?

As explained by Monash University, the term FODMAP refers to a group of sugars that are not completely digested or absorbed in our intestines. When they pass through our intestines, they are fermented by gut bacteria — producing gas and attracting water.

In people with IBS and sensitive guts, this stretching of the intestinal wall can result in sensations of pain and discomfort.

Definition

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These short-chain carbohydrates are found in a wide range of foods and most people eat them every day without issue.

Through careful laboratory analysis, experts were able to measure individual foods’ FODMAP content. Registered Dietitians can use this data to put you on a vegan low FODMAP diet for 2-6 weeks — followed by a reintroduction phase.

Because we’ve witnessed too many people abandoning their plant-based diet due to digestive issues or restrictive protocols like a low FODMAP diet, we wanted to exemplify that it’s possible to stick to vegan low FODMAP foods while healing your body.

Vegan Low FODMAP Breakfast Recipes

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Vegan Fruit Crumble Bars

Photo Credit:fodmapeveryday.com

These Vegan Low FODMAP Fruit Crumble Bars are easy to make, filled with fiber-rich whole grains, juicy fruit — a great snack or quick breakfast on the go. The key here is to wait until they’re chilled to cut them properly or just serve them warm with a scoop of non-dairy ice cream!

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Easy Matcha Overnight Oats

Loaded with fiber and antioxidants, these overnight oats are a great meal prep-friendly breakfast! Top with low FODMAP nuts like walnuts or pecans and low FODMAP fruit. Swap soy milk for almond milk and omit matcha powder if you’re not a fan!

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Vegan Oatmeal Pancakes

Photo Credit:www.theconsciousplantkitchen.com

Fluffy vegan oatmeal pancakes without banana and apple! This healthy recipe is great for family breakfasts and the whole batch is ready in under 15 minutes. Top with your favorite low-FOWMAP fruits and maple syrup!

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Almond Butter Granola

Photo Credit:flavorthemoments.com

If you have time for a little meal prep, make this 5-ingredient almond butter granola! Refined sugar-free and vegan, it’s the perfect quick and crunchy breakfast option that can be enjoyed with almond milk and strawberries in the morning.

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Low FODMAP Blueberry Muffins

Photo Credit:thethrobbingeggplant.com

These streusel-topped, bakery-style low-FODMAP blueberry muffins are made with IBS-friendly vegan ingredients. Fluffy, delicious and easy on your sensitive digestive system, they are perfect for a grab-and-go breakfast or vegan snack!

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Low FODMAP Green Smoothie

Photo Credit:karlijnskitchen.com

Going lower on the fruit for your smoothies is a great low FODMAP tip because these specific carbs can stack up over the course of the day! This green smoothie is made with spinach, pineapple, almond milk and strawberries — all in reasonable amounts so you won’t run into trouble.

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Chocolate Chip Breakfast Cookies

Photo Credit:eastewart.com

These healthy breakfast cookies with peanut butter, chia seeds, oats and chocolate chips are melt-in-your-mouth delicious. They’re vegan, gluten-free and low FODMAP — the perfect way to start the day!

Vegan Low FODMAP Mains & Sides

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Vegan Spaghetti Bolognese

Photo Credit:simplegreensoul.com

A delicious “meaty” vegan spaghetti bolognese recipe with mushrooms and lentils that is also low FODMAP! This is the perfect easy weeknight meal if you're vegan and trying to follow a low FODMAP diet.

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Adobo Tempeh Meatballs

Photo Credit:darngoodveggies.com

These delicious vegan low FODMAP adobo tempeh meatballs with chipotle cream sauce are super flavor-packed and gluten-free! Serve them over rice, gluten-free pasta or veggies for a healthy plant-based meal.

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Easy Veggie Stir Fry

Photo Credit:theroastedroot.net

Ready for a delicious 30-minute dinner recipe that’s easier on your digestion? This vegan low FODMAP vegetable stir fry is made with broccoli, bell pepper, parsnip, carrot, ginger and a flavorful wasabi-tahini sauce. Serve over brown rice and enjoy!

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Low FODMAP Vegan Burgers

Photo Credit:glutenfreestories.com

This low fodmap veggie burger is simple to make, loaded with nutritious ingredients and easy to digest. Plus, it’s super flavorful with a nice meaty texture and consistency! You can also grill these vegan burgers to enhance their already rich flavor and taste even more.

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Cheesy Vegan Mashed Potatoes

Photo Credit:watchlearneat.com

Completely dairy-free and vegan, these super cheesy and creamy mashed potatoes are made with garlic-infused olive oil, almond milk and nutritional yeast which makes them really FODMAP-friendly! Try with some steamed veg and baked tofu for a delicious and quick dinner.

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Vegan Penne Alla Vodka

Photo Credit:feedmephoebe.com/

Slathered in creamy roasted carrot-tomato sauce, this vegan low FODMAP pasta recipe is a real crowd-pleaser! It’s a lightened-up version of penne alla vodka and made without any added cream while still being super flavorful.

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Low FODMAP Hummus Wrap

Photo Credit:fodmapeveryday.com

Using only a small amount of canned, drained chickpeas in the hummus makes these easy vegan wraps low FODMAP and it’s one of our favorite portable lunch ideas! Combining veggies like lettuce, tomatoes, carrots and cucumber in a gluten-free tortilla, it couldn’t be easier to make.

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Pumpkin Coconut Curry

Photo Credit:thewildgutproject.com

This fresh and flavorful curry is a celebration of the Kabocha “Japanese” pumpkin, which is FODMAP free according to Monash University. This means the portion size can be really generous which is always good news to us! Try this creamy and satisfying dinner idea.

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Spinach Mandarin Orange Salad

Photo Credit:champagne-tastes.com

This vegan spinach mandarin orange salad is served with almond slivers and tossed in a quick Dijon vinaigrette for an easy spring side dish. It keeps well for 2-3 days in the fridge when stored without the dressing, allowing for a quick lunch to go!

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Baked Zucchini & Squash

Photo Credit:champagne-tastes.com

This vegan baked zucchini and squash is a delicious summer vegetable side dish made with tomato sauce, zucchini, yellow squash and fresh herbs. Just pop some tofu or sliced potato in the oven while baking your veggies and you have yourself a delicious vegan low FODMAP meal!

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Tuscan Bean Soup

Photo Credit:thewildgutproject.com

Here’s how you can still have your tasty legumes on a vegan low FODMAP diet! Each serving of this fruity veggie soup contains just the allowed amount of white butter beans and is loaded with flavor thanks to rosemary, thyme and smoked paprika.

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Chipotle Home Fries

Photo Credit:veganosity.com

Puffy, golden brown and crispy chipotle home fries made without oil! Luckily, you can still have delicious potatoes on a vegan low FODMAP diet. Baked to perfection, enjoy them with a homemade dipping sauce or a simple side salad!

Vegan Low FODMAP Snacks & Treats

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Fudgy Vegan Brownies

Photo Credit:prettydeliciouslife.com

These crowd-pleasing fudgy brownies are easily made vegan by using flax eggs instead of eggs and are so delicious that you can enjoy them with your whole family! Loaded with creamy nut butter, coconut flour and cocoa powder, they are perfectly sweet and super chocolatey.

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Vegan Magnum Ice Cream

Photo Credit:glutenfreestories.com

Flavorful, indulging and super yummy, these vegan Magnum ice creams are simple to make and entirely low FODMAP! Made with only a few ingredients like banana, coconut yogurt and dairy-free chocolate, they are healthier than the original yet just as good.

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Low FODMAP Hummus

Photo Credit:prettydeliciouslife.com

This delicious low FODMAP dip is made using simple low FODMAP friendly ingredients like carrots and zucchini to create smooth and creamy bean-free hummus! Add it to sandwiches, wraps or enjoy with some crispy tortilla chips (recipe below).

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Baked Tortilla Chips

If you’re into salty, savory snacks but aren’t keen on their fat content, you need to meet our oven-baked oil-free tortilla chips. Perfectly crispy and endlessly customizable, they are made within 15 minutes and satisfy any craving!

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Easy Vegan Vanilla Custard

This creamy vegan custard is made with almond milk, coconut milk and delicious lemon zest! Low in sugar, this vanilla custard can be enjoyed as a simple dessert or served with pancakes and granola.

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Vegan Strawberry Crumble

Photo Credit:paleorunningmomma.com

This vegan strawberry crumble couldn’t be easier or more delicious! Made without refined sugar, grains or dairy, it’s a healthy summer dessert that will make everyone happy. Try it with a scoop of coconut milk ice cream!

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Key Lime Cheesecake

Photo Credit:shecanteatwhat.com

If you love key lime pie, you need to make this low FODMAP raw cheesecake version! No sugar overload, no gluten or dairy — just straight-up deliciousness made with mixed nuts, a very small amount of banana, lime, vanilla, and maple syrup.

More Vegan Recipe Ideas

  • Vegan Low-Fiber Recipes
  • Vegan Quinoa Recipes
  • Plant-Based Smoothies

Did you enjoy these vegan low FODMAP recipes and found something you want to try? Let us know in the comments below and Pin this article here or share it on social media!

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30+ Tasty Vegan Low FODMAP Recipes

Yield: 2 servings

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

In need of some easy and tasty vegan low FODMAP recipes? Using an official list of low FODMAP foods, you can create delicious vegan bowls that never get boring. Here’s our go-to lunch or dinner recipe for you!

Ingredients

Low FODMAP Dinner Bowl

  • ½ cup quinoa, dry (85 g)
  • 2 oz chickpeas, canned & drained (56 g)
  • 2 oz sweet corn (56 g)
  • 2 oz mixed greens, chopped (56 g)
  • 1 carrot, spiralized
  • ½ orange, peeled & sliced
  • 1 oz walnuts, crushed & lightly toasted (30 g)
  • Fresh parsley, chopped

Dressing

  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • ½ tsp oregano, dried
  • Salt
  • Pepper

Instructions

  1. Cook the quinoa in a medium-sized pot following the instructions on the package. Once it has absorbed all of the water, fluff with a fork and set aside.
  2. Meanwhile, prepare the rest of the ingredients for your vegan bowl. Wash and chop all components and spiralize or slice your carrots.
  3. Whisk together the ingredients for the dressing, then assemble your bowls and add the dressing along with any other toppings you like!
  4. Any leftovers can be stored separately in the fridge for 3-4 days.

Notes

  • Ingredients like chickpeas have been calculated and used in low FODMAP-approved quantities.
  • If you know you react to any of the ingredients listed, be sure to swap it for something similar or omit it entirely.
  • Suggested swaps include buckwheat, millet or brown rice instead of quinoa, kale instead of mixed greens, pumpkin or sunflower seeds instead of walnuts and cilantro or basil instead of parsley.
  • Find more easy and delicious vegan low FODMAP recipes in the article above!
Nutrition Information:

Yield: 2Serving Size: ½ recipe
Amount Per Serving:Calories: 424Total Fat: 32gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 26gCholesterol: 0mgSodium: 327mgCarbohydrates: 31gFiber: 7gSugar: 5gProtein: 9g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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26 Tasty Vegan Low FODMAP Recipes (2024)

FAQs

Can you be vegan and low FODMAP? ›

There are many vegan foods that are low in FODMAPs,” says Vasko. “Low-FODMAP protein sources include firm tofu, tempeh, peanuts, quinoa, and walnuts. As far as fruits and veggies are concerned, kiwi, cantaloupe, oranges, bell peppers, green beans, and oyster mushrooms are low FODMAP, to name a few.”

Can you stay on a Fodmap diet indefinitely? ›

In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term. This is for a number of reasons: 1. Many people can re-introduce some higher FODMAP foods into their diet and still have good symptom control.

Why is the low FODMAP diet not working? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

Can being vegan trigger IBS? ›

Although there are many well-known health benefits of a plant-based diet such as reduced risk of some cancers and heart disease, there is no evidence that increasing your intake of plant-based foods will decrease your IBS symptoms, and for some people it could actually make them worse as it can increase the intake of ...

Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

How to get protein as a vegan with IBS? ›

Final Thoughts. While on a vegan diet there are plenty of high protein foods that are low FODMAP which you can choose. Dietitians recommend that you aim to eat three serves of legumes (soy milk made from soy protein, firm tofu, tempeh, peanut butter, canned lentils or chickpeas) per day.

Is Greek yogurt low Fodmap? ›

IS GREEK YOGURT LOW FODMAP? Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).

Why am I gaining weight on low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Do you lose weight on low FODMAP diet? ›

“The low FODMAP diet isn't meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”

Why am I so tired on low FODMAP diet? ›

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

What are FODMAP withdrawal symptoms? ›

Physically, you may initially experience withdrawal symptoms, especially if your previous diet was high in FODMAPs. These could include cravings for high FODMAP foods, headaches, fatigue, and slight changes in bowel movements.

How long does it take to get relief on a low FODMAP diet? ›

For people with gastrointestinal problems like bloating, gas, or irritable bowel syndrome (IBS) – a low FODMAP diet may help. Some studies have shown that 3 out of 4 people with IBS saw fewer symptoms right away with the most relief after a week of eating a low FODMAP diet.

How do you eat low FODMAP and plant-based? ›

Dietary sources to consume while following vegan and Low FODMAP might include nuts and seeds, canned chickpeas and lentils, spreads such as tahini and yeast spreads, and fortified cereals.

Is tofu OK on Fodmap diet? ›

Tofu is one of those soy products that is Low FODMAP, as long as you buy firm or extra-firm. The softer varieties do not have enough of the water-soluble fructans pressed and drained away, so read the labels! Note that you do need hot cooked rice or quinoa on hand for assembly of your nourish bowl.

What vegan foods are high FODMAP? ›

Soy products: Soybeans, soy flour, and soy milk are all high-FODMAP foods, but tofu, tempeh, and seitan (non-celiacs only) are all allowed during the elimination phase. You can enjoy milk made with soy protein if you have access to it. Other legumes: Like soybeans, most legumes are high in FODMAPs.

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