Vegetarian Low Fodmap Menus

Plant-based Nutrition and the Low Fodmap Diet

Many of my clients with IBS want to plan vegetarian low fodmap menus but are unsure if they can follow an elimination phase of the low fodmap diet and continue to eat plant-based. I have had IBS for over thirty years and eat a plant-based diet so I know from experience the delicate balance a diet of vegetables, beans, soy, whole grains/seeds, nuts, and fruit to manage my IBS symptoms.

First of all, let me share some of the things that I have learned over the past 6 years will help you eat a plant-based while reducing IBS triggers.  In addition,  it is important to find out the right amount of protein you need which may also contain fodmaps and balance these so  you can eat them and remain as symptom-free as possible. After that, you will be able to learn which high fodmap foods you might be able to can eat together so you can eat as diverse of 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 eating a plant-based diet is a Lacto vegetarian who eats lactose-free dairy or an Ovo vegetarian who eats eggs makes it 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 can totally be 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. (Oligiosccarides 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 find out which foods have enough protein to meet those needs. A registered dietitian nutritionist can help you determine your personalized nutritional needs.

Low Fodmap Vegetable Protein Source List

In addition, a lot of people wonder if plant-based nutrition can be low fodmap also 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.

Pulses/Legumes

Many beans can be high in oligios but these are some of the lower fodmap choices.

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 and Dairy Products

Soy has been an important vegetarian protein source for me. I also attribute soy helping reduce peri menopausal symptoms. There are a lot of concerns about the safety of there. If you want to find out more about soy, take a look at a 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 https://vineripenutrition.com/10-delicious-plant-based-protein-recipes/ 
I hope that this interview answers any questions that you may have had with soy.

Soy milk made from soy protein, not whole soybeans 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 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 or almond butter 2 tablespoons 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

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

Quinoa, cooked 1 cup 8 grams 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 they are delicious even if you do not eat a special meal plan.

Sample Day of a Vegetarian Low Fodmap Meal Plan

Here is a sample menu plan that is rich in a variety of low fodmap vegetable proteins! Mix up your protein choices for the maximum nutrition that you can get from your food. The variety can also help you bring in more enjoyment from your food choices.

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 Vegetarian Supper Idea

Tofu Eggplant Bell Pepper Zucchini Kabobs

Marinated Cucumber Tomato and Feta Salad

1/2 cup brown rice

Low Fodmap Vegetarian Snack Idea

2 tablespoon 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.

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 the oven. Add the dried cranberries.

Low Fodmap Taco Salad

Beans are often food that contributes to GI stress for people with IBS, but garbanzo beans and lentils are lower than many of the other beans so they are a great low fodmap plant-based menu idea.

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. 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 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.

Mexican Garbanzo Bean Salad

Garbanzo beans are a refreshing change of pace in a Mexican salad and they are also low in fructans if you are on the low fodmap die.

Course: Main Course, Salad
Cuisine: American, Mexican
Keyword: gluten-free, gut health, low fodmap recipe, plant-based, vegan, vegetarian
Servings: 2 servings
Author: Denise Barratt RD
Ingredients
Chili Beans
  • 1 can 1 can of garbanzo beans rinsed and drained
  • 1 tbsp olive oil
  • 1 tsp freshly ground cumin
  • 1 tbsp chili powder (without garlic)
  • Salt and pepper to taste
  • 1/2 cup water
Low Fodmap Pico de Gallo
Salad
  • 2-3 cups lettuce
  • 1/4 cup sliced black olives
  • 1/3 cup chopped green onions (green part only
Garnish
  • 20-24 Chips
Instructions
  1. To make chili beans:

    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 until mixture has thickened but not totally dried out.

    To make Pico de Gallo

    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 Vegetarian Menu Ideas

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

Tofu Low Fodmap Recipe

Tofu Eggplant Bell Pepper Zucchini Kabobs

I love that the kabobs use 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. I put a little feta on 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 tablespoon 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 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 to make this recipe a low fodmap vegan recipe. Feta is considered 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 salad

In a large bowl, add 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 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 Food Ideas

Finally, I have included a great resource for planning a low fodmap vegan diet is from Kate Scarlata’s website  Quick Tips for Low Fodmap Vegetarians.

Another great resource that I was introduced to 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.

Can a Nutritionist Help With IBS?

Yes, we can! A registered dietitian nutritionist who specializes in working with clients who have digested 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! And this may be as many as 85% of them.

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 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 eating a plant-based diet be able to find their balance getting the nutrients that they need like protein and managing their IBS symptoms with the low fodmap diet.

As an Asheville dietitian who specializes in IBS and low fodmap diet and low fodmap meal plans, I have been helping clients reduce their IBS symptoms for over 6 years. I have a lot of low fodmap vegetarian recipes on my blog. I have created a new GI program to get you to feeling better. In addition, stay tuned to the brand new healthy GI community beginning soon!

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