Vegan Low FODMAP Diet: The Complete Guide for Gut-Friendly Plant-Based Eating
A complete guide to the Vegan Low FODMAP Diet—perfect for easing digestive issues like IBS while staying true to a plant-based lifestyle. Learn which foods to avoid, safe staples, meal planning tips, and how to balance nutrition without gut discomfort.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 servings
- Category: Diet Guide
- Method: Meal Prep
- Cuisine: Vegan
- Diet: Vegan
Ingredients
- Firm tofu
- Quinoa
- Rice (brown or white)
- Oats
- Tempeh (in moderation)
- Hemp seeds
- Pumpkin seeds
- Spinach
- Zucchini
- Carrots
- Cucumber
- Bell peppers
- Blueberries
- Strawberries
- Kiwi
- Oranges
- Chia seeds
- Flaxseeds
- Garlic-infused olive oil
- Herbs (parsley, basil, chives)
Instructions
- Base meals around low FODMAP grains like quinoa, rice, and oats.
- Incorporate safe proteins such as tofu, tempeh, hemp seeds, and pumpkin seeds.
- Add colorful low FODMAP vegetables like spinach, zucchini, carrots, and bell peppers.
- Choose low FODMAP fruits like kiwi, oranges, strawberries, and blueberries for snacks or desserts.
- Use garlic-infused olive oil and fresh herbs instead of onion or garlic.
- Plan meals ahead to ensure protein, carbs, and healthy fats are balanced daily.
- Track digestion and adjust food portions to avoid triggers.
Notes
Stick to Monash University’s FODMAP guidelines for portion sizes. Avoid high-FODMAP beans, lentils, garlic, and onions. Smart substitutions like garlic-infused oils, green onion tops, and safe fruits keep meals flavorful without IBS triggers.
Nutrition
- Serving Size: 1 meal
- Calories: 380
- Sugar: 6g
- Sodium: 220mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 7g
- Protein: 18g
- Cholesterol: 0mg
Keywords: vegan low fodmap diet, gut health, IBS friendly, plant based digestion, vegan meal plan
Find it online: https://www.hightasty.com/vegan-low-fodmap-diet/