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? ›

Yes, it can be a challenge to eat a plant-based low FODMAP diet, but it's possible. All it takes is a little planning. It's important to know that the elimination part of the diet is short-term (2-8 weeks), and there will be more options to choose from after that.

What foods are surprisingly low FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

What is a huge list of low Fodmap foods? ›

Low FODMAP foods to enjoy instead include:

Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips. Protein: Beef, pork, chicken, fish, eggs, and tofu.

What happens if you cheat on low FODMAP diet? ›

Having a cheat day isn't the end of the world while on the low FODMAP diet. Once you've cheated focus on eating strictly low FODMAP foods to get your symptoms settled, then look at entering the reintroduction phase so you can regain your food freedom.

Why is low FODMAP not good long term? ›

Reason 1: It changes your gut microbiome

So when you cut back or eliminate FODMAP foods, you're actually in turn creating a change in your gut microbiome. In particular, you're affecting the amount of two specific types of bacteria that are beneficial to your health.

What are the negatives of Fodmap diet? ›

Long term strict FODMAP restriction can have adverse effects such as a reduction in Bifido and butyrate producing bacteria, and creating anxiety and fear around food.

What foods are unlimited on the FODMAP diet? ›

FODMAP “Free” Foods List
  • Alfalfa.
  • Arugula.
  • Bamboo shoots (fresh/canned)
  • Beansprouts.
  • Bell Peppers (red)
  • Capsicum (red)
  • Carrots.
  • Choy sum.
Aug 23, 2024

Why do I feel worse on low FODMAP diet? ›

It can take time for this phase to work and your symptoms to subside. If you have SIBO, the process of starving your overgrown gut bacteria may produce detox symptoms, making you feel worse before you feel better.

What is the most common FODMAP intolerance? ›

On average, each patient showed intolerance to 2.5±2 FODMAPs. The most common FODMPs to trigger symptoms were fructans (56%) and mannitol (54%), followed by GOS, lactose, fructose, sorbitol, and glucose (respectively 35%, 28%, 27%, 23%, and 26%).

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.

How long does it take for FODMAPs to leave your system? ›

In most cases, FODMAPs will pass through the body and be flushed away within about 1-2 days. However, it can take a few days for the nerves around the intestines to calm down and relax again.

Does low FODMAP reset your gut? ›

Probiotic-rich foods can help maintain a healthy balance of beneficial gut bacteria, and can help you successfully reset your gut. Look for low-FODMAP options like lactose-free yogurt or kefir, tempeh, and fermented pickles. These foods provide beneficial bacteria to support digestion and overall gut health.

Can IBS sufferers be vegan? ›

A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans don't eat foods that come from animals, including dairy products and eggs. A vegan diet can increase the number of IBS symptoms due to the higher percentage of fermentable carbohydrates in the diet.

Is vegan spread low FODMAP? ›

Best Foods Plant-based Vegan Dressing And Spread Mayonnaise. This product is likely Low FODMAP.

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.

Is vegan protein high FODMAP? ›

Being a vegan and following a low FODMAP diet can be tricky, as many plant-based protein sources are naturally high in FODMAPs. To make sure this diet is nourishing and nutritionally balanced, you will need to be organised and plan to ensure you get enough protein every day.

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