Dr. Rachel’s Tips for the Low-FODMAP Vegan, Low-FODMAP Vegan Food Lists & Low-FODMAP Vegan Stock Recipe

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Adapting to a low-FODMAP, IBS-friendly diet while vegan or vegetarian may sound next to impossible at first. But luckily, many of the choices that you enjoyed before will be allowed during the elimination phase. Numerous fruits, vegetables, and vegan proteins are fine to consume on the low-FODMAP diet and can provide great sources of nutrients. Kale, for one, is amazing: 1 cup contains 3 g protein, 2.6 g fiber and only 33 calories!

Scroll down to see my low-FODMAP list of vegan protein sources and a super recipe for low-FODMAP vegan broth/stock powder.

Here are some delicious, vegan, low-FODMAP recipes: (many more on the blog too!)

All IBS-friendly.

Note: for vegan-approved versions, please ensure you use vegan certified sugar/brown sugar/confectioner’s sugar in your baking and cooking.

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have a COOKBOOK?! This is the BEST resource for low-FODMAP diet know-how, a 4 week meal plan, and more than 100 low-FODMAP recipes that prep in 30 minutes or less (NEVER published on the blog)!  Plus a whole chapter for vegan and vegetarian options!

the low-fodmap IBS solution

List of Low-FODMAP Vegan Foods, and Vegan Protein Sources

I am a big fan of vegetables.  Just look at these amazing low-FODMAP carrots! I can literally taste them and hear that super crunch.

carrots

Here are some great ways to pack your meals with vegan superfoods that are low-FODMAP:

While the foods on this list are low-FODMAP, individual tolerances may vary. Pay attention to personal symptoms and modify your choices if needed. Make sure to read ingredient labels for other hidden sources of FODMAPs. All items include single servings only.

(Note: listed foods are a guide and are not comprehensive of all low-FODMAP options)

  • Nuts: peanuts, almonds (about 10 nuts), hazelnuts, pecans, almonds, coconut, walnuts, pine nuts, brazil nuts
  • Seeds: pumpkin, chia, sunflower, sesame, poppy, flax
  • Nut/Seed Butters: peanut, almond, pumpkin, sunflower seed
  • Grains: rice, oats, quinoa, buckwheat, millet, sorghum, tapioca, purple rice
  • Vegetables: green beans, broccoli, bok choy, green pepper, carrot, parsnip, collards, cucumber, eggplant, kale
  • Fruit: kiwi, banana, canteloupe, orange, durian, grapes, guava, honeydew, pineapple, strawberry, blueberry, raspberry, starfruit, dragon fruit
  • Milk: canned coconut, almond, hemp (1/2 cup)
  • Protein: firm tofu, tempeh, nutritional yeast, brown rice protein powder, mince quorn
  • Legumes: canned drained black beans, canned, drained lentils, canned, drained chickpeas

Amazing Vegan Low-FODMAP Protein Sources:

  • Kale (1 cup): 3 g protein
  • Kiwi (1 cup): 2 g protein
  • Potato (1 med): 4 g protein
  • Tofu firm/extra firm (2/3 cup, 160 g): 12 g protein
  • Tempeh (1 stick, 100 g): 19 g protein
  • Hemp seeds (2 TB): 7.5 g protein
  • Chia seeds (2 TB): 4.5 g protein
  • Quinoa (1 cup): 8.4 g protein
  • Corn (40 g): 4 g protein
  • Oats (1/2 cup): 13 g protein
  • Buckwheat groats (3/4 cup): 17 g protein
  • Millet hulled (1 cup): 22 g protein
  • Rice, brown (1 cup): 5 g protein
  • Lentils, canned (1/4 cup): 6 g protein
  • Mung beans, sprouted (2/3 cup): 2.5 g protein
  • Mince quorn (75 g)- 12 g protein
  • Nutritional yeast (1 tablespoon): 4 g protein
  • Rice protein powder (1 tablespoon): 12 g protein

Remember- starting to eat low-FODMAP may seem challenging, but you will soon find lots of options are fine for your tummy, and taste great.  An example is this gorgeous platter, with all low-FODMAP fruits.


Low-FODMAP Vegetable Stock/Bouillon/Broth Powder Recipe

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using available data at time of posting.

Serving size: 1 teaspoon makes 1 cup of stock when mixed with hot/boiling water

Yield: About 24 teaspoons

Shelf life: 6-12 months

Prep time: 10 minutes

Ingredients

  • 1/4 cup nutritional yeast (SUPERFOOD!)
  • 2 tsp. Kosher salt (add more if you prefer, I like less salty)
  • 1 tsp oregano
  • 1 tsp. dried thyme
  • 1 tsp. dried rosemary
  • 1 tsp. dried parsley
  • 3/4 tsp. dried sage
  • 1/2 tsp. freshly ground black pepper
  • 1/2 tsp. paprika
  • 1/2 tsp. ground coriander seed
  • 1/4 tsp. ground turmeric

Directions

  • Measure all the ingredients into your mini or regular size food processor with steel blade
  • Blend on high for 30 seconds to one minute until it’s a fine powder
  • Enjoy this low-FODMAP vegan stock/bouillon in all your home recipes or drink it from a mug!
    • Mix one teaspoon of powder with 1 cup water to create soup
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9 Responses

    1. Thanks for the question!
      As is stated in the serving size information:
      “1 tsp makes 1 cup of stock when mixed with hot/boiling water”.
      You simply mix the powder with your desired amount of water and enjoy either from a mug, or in a recipe.
      We will add it to the blog later on to help make it simpler.
      Hope you enjoy the stock mix 🙂

  1. I have read everywhere that 1 cup chopped kale is low fodmap. Is this 1 cup of raw kale? Because 1 cup of raw kale makes about 1 tablespoon of cooked kale, which is not very much. Please explain.

    Thanks for your great recipes!

    1. Thanks Cathi!
      This ‘kale’ amount refers to fresh, chopped kale. If it makes it easier to figure out a safe amount, then you can always look at the weighed quantity. For kale, a safe amount is 75 grams. We strongly suggest buying a little kitchen scale (invaluable for low-FODMAP lifestyle), and downloading the Monash Uni App. Check out our free low-FODMAP Guide for other helpful tips!
      Best of luck 🙂

        1. Thank you for this reply 🙂
          You are correct! Since that earlier comment was posted a year ago, the MONASH app has changed their information to include the data that ‘only trace FODMAPs are found in kale’. You should enjoy this per your tolerance (although it does not contain FODMAPs, some people with IBS may find too much kale to be a gut irritant). Have a great day!!

    1. Hi IBS Fiend!
      Since spices tend to be shelf stable for years, we suggest that this should be good for the length of time that your nutritional yeast is. Look at that expiration date and plan accordingly, storing in an airtight container, of course 🙂

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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