Vegetarian Low Fodmap Recipes and Meal Plans

The Best Low FODMAP Vegetarian Recipe Ideas

Many people with IBS want to plan vegetarian low FODMAP recipes, but are unsure if they can follow an elimination phase of the low FODMAP diet and continue to eat plant-based foods. Today, I am going to talk about ways that you can make it work for you!

I have had IBS for over thirty years and eat a plant-based diet, so I know from experience the delicate balance of a diet of vegetables, beans, soy, whole grains/seeds, nuts, and fruit to manage my IBS vegetarian diet.

First, let me share some of the things I have learned over the past 11 years that will help you eat for IBS and be a vegetarian. When first working with IBS, some of the information out there led people to believe that it was not possible, but now many of us can balance the IBS diet vegetarian style with success!

In addition, it is important to make sure that you get the amount of protein you need, which may also have low FODMAPs, since many vegetarian protein sources may be high in FODMAPs. This can help you eat as diverse a meal plan as possible!

Real-life experience with what I eat helps solidify menu ideas that I share this plant-based, low FODMAP meal plan with you!

High Protein Low Fodmap Vegetarian Sources

If someone is eating a plant-based diet, is a Lacto vegetarian who eats lactose-free dairy, or an Ovo vegetarian who eats eggs, it is fairly easy to get enough protein. However, without dairy or eggs, it is a little more challenging to get the protein you need, but it is possible to plan an elimination phase of the low FODMAP diet and not eat animal products with the help of a registered dietitian nutritionist who specializes in GI nutrition.

Low Fodmap Friendly Vegan Tips

Most importantly, when following a vegan diet that does not include any animal products, care must be given to get enough protein without eating too many oligosaccharides. (Oligioscarides are high-fiber foods that are found in plant-based proteins like grains, beans, nuts, and seeds.) In addition, it is even trickier when a person has additional dietary restrictions like soy, corn, potatoes, gluten, nuts, or nightshades added on top of that.

One of the first things to consider when planning a plant-based low FODMAP meal plan is determining how much protein you need and finding out which foods have enough protein to meet those needs. A registered dietitian nutritionist can help you determine your personalized nutritional needs.

Once you have a collection of low-FODMAP vegetable recipes, it can make meal planning easier!

Low FODMAP Vegetable Proteins

In addition, a lot of people wonder if plant-based nutrition can be low FODMAP, and the answer is yes! When planning your vegetarian low fodmap meal plan, here is a list of low fodmap vegetable protein (and grains, beans, nuts, and seeds!) options!

Not only are these plant foods high in protein, but they are also high in vitamins and minerals and beneficial plant chemicals called phytonutrients that help prevent disease and boost our immune system. Take a look at this vegetarian food list of proteins!

Pulses/Legumes

Many beans can be high in oligos, but these are some of the lower FODMAP choices.

Red lentils, drained, 1/2 cup serving, 10 grams of protein

Canned, drained lentils 1/2 cup 9 grams of protein

Edamame shelled, 1/2 cup cooked, 9 grams of protein

Chickpeas, 1/2 cup, 5.2 grams of protein

Protein Powder with Low Fodmap Ingredients (grams vary based on the brand)

Soy and Dairy Products

Soy has been an important vegetarian protein source for me. I also attribute soy to helping reduce peri menopausal symptoms. There are a lot of concerns about the safety of their. If you want to find out more about soy, take a look at an article that I wrote about plant-based eating, which features an interview with Mary and Whitney as they explore the safety of soy foods in our diet
I hope that this interview answers any questions that you may have had about soy.

Soy milk made from soy protein, not whole soybeans, 1 cup, 7 grams of protein

Lactose-Free Dairy Products

Lactose-free cottage cheese 1/2 cup 12 grams of protein

Lactose-free yogurt 3/4 cup 10 grams of protein

Lactose-free Kiefer 1 cup 11 grams of protein

Lactose-free milk (any % fat) 1 cup 8 grams of protein

Natural cheddar, Swiss, and mozzarella cheese, 1 ounce, 7 grams of protein

Goat cheese (chevre) 1 ounce 5.2 grams

Nuts and Seeds

Watch the portions of these foods because too many of them can contain too many FODMAPs for people who are sensitive to these.

Peanut butter or almond butter, 2 tablespoons, 7 grams of protein

Pumpkin seeds 2 tablespoons 4.4 grams of protein

Sunflower seeds 2 tablespoons 3.4 grams of protein

Hemp Milk 1 cup 3 grams of protein

Eggs

1 large egg, 6.1 grams of protein

Grains

Grains are often a food that is not thought of as high in protein, but they can really be a good source of protein. Wheat, rye, and barley contain gluten and also contain oligos, which are a type of FODMAP. And not all gluten-free grains are low in oligos. And a slowly fermented sourdough contains very little oligos, so it can be used in a low FODMAP diet.

Quinoa, cooked 1 cup, 8 grams of protein

Slowly fermented Sourdough bread, 2 slices, 6-8 grams

Millet 1 cup prepared 6.1 grams of protein

Rice, white or brown, 1 cup, 4.5 grams of protein

1 slice gluten-free bread 2 grams

Low FODMAP pasta varies (check the label)

I am very excited to share some plant-based, low FODMAP menu ideas and recipes that my family and I eat. I hope that you find them helpful and that they are delicious even if you do not follow a special meal plan.

If you are looking for vegan low-FODMAP ingredients, choose plant-based dairy and vegan-friendly egg substitutes.

Sample Day of FODMAP Meal Plan: Vegetarian

Here is a sample meal plan and vegetarian low FODMAP recipes that are rich in a variety of proteins! Mix up your protein choices for the maximum nutrition that you can get from your food. Variety can also help you bring in more enjoyment from your food choices.

These vegetarian low FODMAP recipes and meal plan can easily become low FODMAP vegan dinner recipes with a few easy adaptations.

Low FODMAP Vegetarian Breakfast Idea

1/2 cup mixed blueberries/strawberries

1/2 cup almond milk

Toasted Quinoa Coconut Pecan Granola

1/2 cup blueberries

Low FODMAP Vegetarian Lunch Idea

Mexican Garbanzo Bean Salad

Corn Chips

Low FODMAP Pico de Gallo

Low FODMAP Dinner Recipes Vegetarian

Tofu Eggplant Bell Pepper Zucchini Kabobs

Marinated Cucumber, Tomato, and Feta Salad

1/2 cup brown rice

Low FODMAP Vegetarian Snack Idea

2 tablespoons walnuts

Carrot sticks

Toasted Quinoa Coconut Pecan Granola

For a few people with IBS, they may find that oats may not do as well for them as quinoa. I used quinoa flakes to make this granola, I love the nutty flavor and delicate texture of this cereal. It is a vegetarian low fodmap recipe that you will enjoy.

Makes 4-6 servings

2 1/2 dry quinoa flakes (I used Ancient Harvest Quinoa Flakes)

1/4 cup chia seeds

1/4 cup flax seeds

1/4 cup flaked coconut

1/2 cup pecans

1/2 cup maple syrup

6 tablespoons melted Smart Balance margarine or butter

1/8 teaspoon salt

1 teaspoon vanilla extract

1/4 cup dried cranberries

Preheat oven to 300 degrees. Add all the ingredients to a bowl except the dried cranberries. Sprinkle onto a cookie sheet. Bake 18-24 minutes and stir every 10 minutes. After taking the granola out of the oven. Add the dried cranberries.

Mexican Garbanzo Bean Salad

Many chili powders include garlic powder, so care must be taken to make sure that the one that you are using for the elimination phase of the low FODMAP diet does not have garlic. If you leave off the cheese, this is a great low fodmap vegan recipe!

Makes 2 servings

Chili Garbanzo Beans (see how to make them below)

2-3 cups lettuce, shredded

1/4 cup sliced black olives

1/3 cup chopped green onions (do not include the white bulbs)

1/2 cup grated sharp cheddar cheese

20-24 corn chips

Low FODMAP Pico de Gallo

Chili Garbanzo Beans

1 can of garbanzo beans, rinsed and drained

1 tablespoon olive oil

1 teaspoon freshly ground cumin

1 tablespoon chili powder (without garlic)

Salt and pepper to taste

1/2 cup water

Heat a large iron skillet over medium heat. Add olive oil, garbanzo beans, cumin, chili powder, salt, and pepper. Add the water and cover. Turn the temperature down to low and allow to simmer.

Low FODMAP Pico de Gallo

1 medium chopped tomato, with the seeds removed

Chopped jalapeno, chopped with ribs and seeds removed

1/2 freshly squeezed lime

1/4 cup chopped cilantro

Add all the ingredients to a small bowl and mix well

To assemble the taco salads:

In two large bowls, add lettuce, green onions, and black olives. Add 1/2 cup of garbanzos to each salad. Top with Pico and cheese if desired. Serve with chips.

Tofu Low Fodmap Recipe

Tofu Eggplant Bell Pepper Zucchini Kabobs

I love that the kabobs utilize the last of the summer produce, which is all low FODMAP. The most important thing is to watch portion sizes of many of the vegetables considered low FODMAP. Check out the Monash University app for portion sizes. I added a little feta to the tomato cucumber salad, but if you leave it off, this would make an incredible low-FODMAP vegetable protein meal!

Makes 4-6 servings (about 3 shish kabobs each)

1 box firm tofu, cut into 1-inch cubes

1 medium eggplant, cut into 1-inch pieces

1 bell pepper, stemmed and seeded, cut into 1-inch pieces

2 medium zucchini, cut into 1-inch pieces

Bamboo skewers

Marinade for shish kabobs:

1/4 cup olive oil infused with garlic

1 lemon, squeezed

1-2 tablespoons red wine vinegar

1 teaspoon thyme

1/2 teaspoon basil

Salt and pepper to taste

Lactose-free or a low FODMAP plant-based yogurt to drizzle over the shish kabobs after cooking (if desired)

Cooked brown rice (if desired)

In a 9 12 glass pan, make the marinade, add pieces of tofu and vegetables, and coat well. Thread the kabobs on the bamboo skewers. Grill or roast until the tofu is firm and brown and the vegetables begin to caramelize. Add the kabobs over the rice if desired.

Marinated Cucumber, Tomato, and Feta Salad

Two of my favorite summer veggies topped with some feta cheese, or leave off if you want to make this recipe a low FODMAP vegan recipe. Feta is considered a hard cheese, which is low in lactose.

Makes 4 servings

1 large cucumber, seeded and chopped if desired

1 large tomato, seeded

Splash of olive oil and cider vinegar

Salt and pepper to taste

Crumbled feta cheese to top the salad

In a large bowl, add the cucumbers and tomatoes. Add the olive oil, vinegar, salt, and pepper.

I hope that you enjoy the last of the summer veggies in this plant-based, low FODMAP menu! As a registered dietitian in Asheville, I have become nearly symptom-free in implementing the principles of the low FODMAP diet while eating plant-based.

This kabob with cucumber and tomato salad makes a great low FODMAP dinner idea! And also, a great low FODMAP tofu idea!

Additional Low Fodmap Vegan Dinner Recipes

Finally, I have included a great resource for planning a low fodmap vegan diet from Kate Scarlata’s website.

Another great resource that I was introduced to is a blog and book by vegan author Jo Stepniak on low fodmap living on a vegan diet that I am just starting to check out. She has co-authored several books with registered dietitians.

These tacos would be great as vegan tacos- just leave off the cheese!

Can a Nutritionist Help With IBS?

Yes, we can! A registered dietitian nutritionist who specializes in working with clients who have digestive health issues can help!

Monash University suggests that people with IBS work with a dietitian specializing in the Low FODMAP diet for three visits to help them see if the low FODMAP diet helps reduce their symptoms from IBS! In addition, I am one of a select group of Monash-trained dietitians!

Additional Vegetarian Low FODMAP Recipes and Meal Ideas

If you are looking for some delicious low FODMAP vegetarian recipes and meals, check out this post.

In summary, I hope that you love these vegetarian low FODMAP meal plan ideas and recipes! And that they will help you achieve your goals by eating a plant-based, low FODMAP meal plan while you try finding your GI trigger foods. And that you get back to eating the most diverse diet possible.

I love to help clients who eat a plant-based diet be able to find their balance, get the nutrients that they need, like protein, and manage their IBS symptoms with the low FODMAP diet.

As an Asheville dietitian who specializes in IBS and low FODMAP diet and vegetarian low FODMAP recipes and meal plans, I have been helping clients reduce their IBS symptoms for over 13 years. I hope that my vegetarian low FODMAP food list is helpful to you!

Stay tuned for my new gut health course for women in midlife. I will be sharing details in the next few weeks. Join my free 5-day course on eating to reduce inflammation in the body, and you will be first on the list to find out when the gut health course is available!

I hope that you enjoy these vegetarian low fodmap recipes!