I have seen several clients who eat a plant based diet and also have IBS. Some of them have been unsure if they can do the low fodmap elimination diet and continue to eat a plant based diet. As someone who has had IBS for at least thirty years and who also eats plant based, I work to balance a diet of mostly vegetables, beans, soy, whole grains/seeds, nuts and fruit while managing my IBS symptoms. In this post, I hope some of the things that I share from the things I have learned over the past 6 years will help others who want to eat a plant based while implement a low fodmap diet smoothly, find out the foods trigger their symptoms, how much they can eat of these foods  while remaining as symptom free as possible and finding which high fodmap foods can be eaten together so they can eat as diverse of a meal plan as possible.

For a plant based eater who is lacto vegetarian who eats lactose free dairy or an ovo vegetarian who eats eggs, it is fairly easy to make sure that you can get enough protein. But for people who do not eat any animal products like someone who is vegan, getting enough protein without eating too many oligiosccharides (which are the fiber foods found in plant based proteins like grains, beans, nuts and seeds) it can be a challenge. It can be even harder when a person has additional dietary restrictions like avoiding soy, corn, potatoes, gluten, nuts or nightshades.

One of the first things to consider when planning a plant based low fodmap meal plan, is to determine how much protein that you really need and find out which foods have enough protein to meet those needs.

Plant Based Low Fodmap Protein Source List

Pulses/Legumes

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

Canned, drained lentils 1/2 cup 9 grams protein

Edamame, shelled 1/2 cup cooked 9 grams protein

Chickpeas, 1/2 cup 5.2 grams of protein

Soy Products

Soy milk made from soy protein not whole soy beans 1 cup 7 gram protein

Lactose Free Dairy Products

Lactose free cottage cheese 1/2 cup 12 grams protein

Lactose free yogurt 3/4 cup 10 grams protein

Lactose free Kiefer 1 cup 11 grams protein

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

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

Goat cheese (chevre) 1 ounce 5.2 grams

Nuts

Peanut or almond butter 2 tablespoon 7 grams protein

Pumpkin seeds 2 tablespoons 4.4 grams protein

Sunflower seeds 2 tablespoons 3.4 grams protein

Hemp Milk 1 cup 3 grams protein

Eggs

1 large egg 6.1 grams protein

Grains

Quinoa, cooked 1 cup 8 grams protein

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 label)

I am so excited to share some plant based low fodmap menu ideas and recipes. I hope that you find them helpful and they are delicious even if you do not eat a special meal plan.

Breakfast

1/2 cup mixed blueberries/strawberries

1/2 cup almond milk

Toasted Quinoa Coconut Pecan Granola

1/2 cup blueberries

Lunch

Mexican Garbanzo Bean Salad

Corn Chips

Low Fodmap Pico de Gallo

Supper

Tofu Eggplant Bell Pepper Zucchini Kabobs

Marinated Cucumber Tomato and Feta Salad

1/2 cup brown rice

Snack

2 tablespoon walnuts

Carrot sticks

Toasted Quinoa Coconut Pecan Granola

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

Low Fodmap Taco Salad

Beans are often a food that contributes to GI stress for people with IBS, but garbanzo beans and lentils are lower than many of the other beans.

Mexican Garbanzo Bean Salad

Many chili powders include garlic powder, so care must be made to make sure that the one that you are using for the elimination phase of the low fodmap diet does not have garlic.

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 di Gallo

1 medium chopped tomato, with the seeds removed

Chopped jalapeno, chopped with ribs and seeds removed

1/2 freshly squeezed limes

1/4 cup chopped cilantro

Add all the ingredients in 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.

Low Fodmap Veggie Kabobs

Delicious low fodmap veggies and tofu. Roasted or grilled makes a delicious dinner!

Tofu Eggplant Bell Pepper Zucchini Kabobs

I love that the kabobs uses the last of the summer produce that 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.

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 tablespoon red wine vinegar

1 teaspoon thyme

1/2 teaspoon basil

Salt and pepper to taste

Lactose free yogurt to drizzle over the shish kabobs after cooked (if desired)

Cooked brown rice (if desired)

In a 9 by 12 glass pan, make the marinade and add pieces of tofu and vegetables and coat well. Thread the kabobs on the bamboo skewers. Grill or roast until 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. Feta is considered a hard cheese which is low in lactose.

Makes 4 servings

1 large cucumbers, 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 salad

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

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 implementing the principles of the low fodmap diet while eating plant based. I hope some of the menu ideas and recipes help you achieve your goals eating a plant based, low fodmap meal plan while you are trying to find out foods that trigger your symptoms and how to eat the most diverse diet possible.

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