What are FODMAPs and the Low FODMAP Diet?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress like bloating, gas, pain, constipation, and diarrhea in individuals with sensitive guts, such as those with IBS.
Unlike an allergy, a FODMAP intolerance depends heavily on portion size and individual tolerance. The low FODMAP diet is a three-phase elimination plan designed to identify your personal trigger foods.
Low FODMAP Vegan Proteins
While many high-FODMAP foods are plant-based, a wide variety of vegan protein sources are still acceptable, often based on specific serving sizes. Focusing on these can help ensure you meet your protein requirements during the elimination phase.
- Firm Tofu: The pressing process for firm and extra-firm tofu removes most of the FODMAPs, making it a staple. Silken tofu, however, is high in FODMAPs.
- Tempeh: This fermented soy product is a great low FODMAP choice for protein.
- Canned Lentils and Chickpeas: These are low FODMAP when rinsed thoroughly and consumed in small serving sizes (e.g., 1/4 cup).
- Quinoa: This complete protein grain is a versatile and excellent choice.
- Edamame: Fresh or frozen edamame is a low FODMAP option in moderation (around 1/2 cup).
- Nuts and Seeds: Many nuts and seeds are low FODMAP, including peanuts, macadamias, pecans, walnuts, chia seeds, hemp seeds, and pumpkin seeds.
Low FODMAP Vegan Vegetables
With some high-FODMAP vegetables off the table, focus on these flavorful alternatives to add color and nutrients to your meals.
- Leafy Greens: Spinach, kale, arugula, and lettuce are all excellent low FODMAP options.
- Colorful Vegetables: Carrots, zucchini, green beans, cucumbers, green bell peppers, and eggplant can be freely enjoyed.
- Root Vegetables: Potatoes, sweet potatoes (in controlled portions), parsnips, and radishes are safe bets.
- Aromatics: Use the green parts of spring onions, leek leaves, and chives to get an onion-like flavor.
- Other Options: Bok choy, tomatoes (in low FODMAP servings), bamboo shoots, and olives are also suitable.
Low FODMAP Vegan Fruits
Many delicious fruits are naturally low in FODMAPs, though portion sizes should be monitored for some.
- Berries: Strawberries, blueberries, and raspberries are fantastic options.
- Citrus: Oranges, lemons, and limes are all low FODMAP.
- Tropical Fruits: Kiwi, firm (not ripe) bananas, papaya, and pineapple are safe choices.
- Melons: Cantaloupe and honeydew are good to go.
Low FODMAP Vegan Grains and Starches
- Rice: Brown, white, basmati, and arborio rice are all low FODMAP staples.
- Oats: Certified gluten-free oats are a great source of soluble fiber.
- Quinoa: As mentioned, quinoa is a complete protein and a versatile grain.
- Other Flours: Buckwheat flour, millet, and teff flour are all low FODMAP alternatives for baking.
- Gluten-Free Pasta and Bread: Many commercial gluten-free products are also low FODMAP, but check for added high-FODMAP ingredients like chickpea flour or inulin.
Flavoring Without Onion or Garlic
Flavoring is a key challenge, but easily overcome with alternatives.
- Garlic-Infused Oil: FODMAPs are water-soluble, not oil-soluble. Use commercially prepared garlic-infused oil to add flavor without the triggers.
- Asafoetida (Hing): This pungent spice, used in small amounts, provides an oniony, garlicky flavor when bloomed in hot oil.
- Herbs: Fresh herbs like basil, coriander, parsley, chives, and oregano are low FODMAP.
- Spices: Ground spices like cumin, paprika, ginger, and turmeric are excellent for adding depth.
High vs. Low FODMAP Vegan Food Comparison
| Food Category | Low FODMAP Examples | High FODMAP Examples |
|---|---|---|
| Protein | Firm Tofu, Tempeh, Rinsed Canned Lentils (1/4 cup), Peanuts, Pumpkin Seeds | Silken Tofu, Un-rinsed Legumes (most), Pistachios, Cashews |
| Vegetables | Carrots, Spinach, Green Beans, Zucchini, Bok Choy, Green Bell Pepper, Potatoes | Onion, Garlic, Mushrooms, Cauliflower, Asparagus, Cabbage, Artichokes |
| Fruits | Firm Bananas, Strawberries, Blueberries, Kiwi, Oranges, Pineapple, Cantaloupe | Ripe Bananas, Apples, Pears, Mango, Watermelon, Cherries, Dried Fruit |
| Grains | Rice (all types), Quinoa, Gluten-Free Oats, Buckwheat, Millet, Sourdough Spelt Bread | Wheat, Rye, Barley, High-FODMAP Flours, Inulin |
| Milks | Almond Milk, Rice Milk, Soy Milk (from protein isolate only), Hemp Milk, Coconut Milk (limited portion) | Soy Milk (from whole beans), Oat Milk (in larger serves), High-FODMAP Creamers |
| Sweeteners | Sugar, Maple Syrup, Stevia, Monk Fruit | Agave Nectar, Honey, High-Fructose Corn Syrup, Polyols (Sorbitol, Xylitol) |
Important Considerations for the Low FODMAP Vegan Diet
Work with a Dietitian
Working with a FODMAP-trained dietitian is strongly recommended, especially for vegans, as eliminating many plant-based foods can increase the risk of nutrient deficiencies. A dietitian can provide guidance through all phases of the diet.
The Importance of Reintroduction
Intended to be temporary, the elimination phase is followed by reintroduction to identify personal triggers and liberalize the diet, as long-term restriction can negatively impact gut bacteria.
Read Labels Carefully
Check packaged foods for hidden high-FODMAP ingredients like onion or garlic powder and inulin. The Monash University FODMAP Diet App is a useful resource.
Conclusion
A low FODMAP vegan diet is achievable for managing IBS symptoms. By selecting appropriate low FODMAP foods, managing portion sizes, and using flavor substitutes, you can create delicious meals that support digestive health. The diet is temporary, and consulting a dietitian is vital for nutritional needs. The Monash University FODMAP Diet App is a powerful tool.
