5 Plant-Based Low-FODMAP Recipes
Are you starting the low-FODMAP diet while plant-based? It may be a little more tricky but completely manageable!
If you aren’t familiar with the low FODMAP diet, it is a well-supported diet process to help those with IBS find relief from their symptoms (gas, bloating, discomfort, constipation and/or diarrhea). In fact, the low FODMAP diet has improved the symptoms of every 3 out of four people with Irritable Bowel Syndrome (IBS).
However, an important note about the low-FODMAP diet…. Before starting the low-fodmap diet, ensure you’ve covered the main bases to help support your IBS and digestive health, such as: reducing common gut irritants, mindful eating, having spaced, regular meals and increasing your fibre intake (25-35g per day).
In addition, Monash University recommends working with a specialized dietitian while doing low-FODMAP so that you complete all 3 phases, identify non-FODMAP triggers, and have adequate nutritional intake.
Benefits of Plant Foods
Did you know that plant-based foods are essential for gut health and, therefore, very beneficial to those with IBS? Plant foods are packed with fibre, polyphenols and prebiotics, all of which support gut healing, improve regularity, nourish our microbiome and reduce inflammation.
The top gut-health boosting nutrients found only in plant-based foods:
FIBRE
Fibre increases the amount of bifidobacteria in our gut, a probiotic which helps break down food, absorb nutrients and fight off harmful organisms. Fibre can be found in:
Legumes (black beans, chickpeas, lentils)
Berries (Blueberries, strawberries)
Sweet potato
Gluten-free grains
Nuts (Almonds, brazil nuts, peanuts, pecans, pine nuts)
Vegetables (Broccoli, Brussel sprouts, carrots, kale, spinach)
POLYPHENOLS
Polyphenols are naturally occurring compounds that help increase bifidobacteria and lactobacillus in our gut. These are two bacteria that provide anti-pathogenic and anti-inflammatory effects. Polyphenols are also a type of antioxidant and help prevent inflammation and support healthy tissue repair. Polyphenols can be found in:
Fruits (raspberries, oranges, blueberries, cranberries)
Vegetables (spinach, sweet potato, broccoli, carrots)
Nuts seeds and legumes (black beans, chestnuts, hazelnuts, pecans, almonds, walnuts, flaxseed)
Spices and seasonings (cocoa powder, saffron, oregano, rosemary, peppermint, basil, ginger)
PREBIOTICS
Prebiotics are food for the beneficial microbes that live in our gut and, therefore, increase the number of desirable bacteria. They help us absorb calcium and magnesium, decrease constipation by fermenting foods faster and help keep the cells in our gut healthy.
Additionally, they help prevent constipation, a common symptom of IBS.
Prebiotics can be found in:
Oats
Bananas
Cocoa (cocoa powder)
Flaxseeds
Legumes (chickpeas, black beans and lentils)
Leeks (leaves only for low FODMAP diet)
Low-FODMAP Plant-Based Recipes
If you’re looking for low FODMAP plant-based meals, here are some great options below. These dishes are balanced and packed with fibre, prebiotics and polyphenols.
LOW FODMAP VEGAN NOURISHING BOWL
This nourishing bowl is a well-balanced meal as it is high in protein, carbohydrates, vegetables and fibre! As a bonus, it is also packed with lots of polyphenols (spinach, cumin and green onions - tips only) and prebiotics (lentils and green onions).
https://alittlebityummy.com/recipe/en-us/low-fodmap-vegan-nourishing-bowl-2/
TERIYAKI TOFU
For a flavourful meal, try making this teriyaki tofu and serve with a side of rice! It’s super easy and full of protein! I recommend adding some low FODMAP vegetables, such as bok choy, broccoli or carrots.
https://www.fodyfoods.com/blogs/low-fodmap-recipes/fody-teriyaki-tofu-noodle-bowl
PASTA SALAD WITH CHICKPEAS
If you’re craving pasta, then this recipe is perfect for you! It has gluten-free pasta (FODMAP friendly), chickpeas (packed with protein, fibre and prebiotics) and spinach (contains polyphenols, fibre and iron).
https://www.eastewart.com/recipes-and-nutrition/easy-healthy-pasta-gluten-free/
PUMPKIN, CHICKPEA AND COCONUT CURRY
Looking for a dish to have on a cold autumn night? Well, look no further! This curry contains all your macronutrients - protein (chickpeas), carbohydrates (rice) and fat (coconut cream) and is packed with fibre, prebiotics, vitamin A and antioxidants. This dish is the perfect addition to any cozy autumn night!
https://www.thewildgutproject.com/single-post/pumpkin-curry-low-fodmap-vegan
LOW FODMAP VEGGIE BURGERS
This low FODMAP veggie burger recipe is easy to make, delicious, and similar to beef burgers! The best part? It’s packed with polyphenols (walnuts and green onion tips), fibre (black beans, walnuts and rice) and lots of protein! Serve them with a side of vegetables or salad, and you have a perfectly balanced dish!
*Substitute the butter beans for black beans to make it low FODMAP*
https://www.glutenfreestories.com/low-fodmap-veggie-burger-vegan/
MONSTER GREEN SMOOTHIE
Smoothies are a great way to pack in more fibre and protein to your morning! Check out this Monster Green Smoothie recipe with lots of delicious ingredients.
https://www.rachelpaulsfood.com/low-fodmap-green-machine-detox-smoothie-gluten-free-vegan/
P.S. Looking for a low-FODMAP and plant-based protein powder that actually tastes GOOD and won’t make you bloat? My top option is Nuzest Clean Lean Protein!
Use code LEIGH15 at checkout to save 15% off your purchase of Nuzest Clean Lean Protein.
Closing Thoughts
As you can see, there are lots of ways to include delicious and nutrient dense low-FODMAP recipes on a plant-based diet!
Looking for more low FODMAP recipes and a step by step plan? Check out my low FODMAP Meal Plan collection here.
For more IBS and low-FODMAP tips and recipes, be sure to follow along with me on instagram at leighmerotto_rd.
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References:
https://www.medicalnewstoday.com/articles/319728#list-of-foods-that-are-high-in-polyphenols
https://www.healthline.com/health/polyphenols-foods#soy