If you’re plant-based AND low FODMAP, finding recipes can be a challenge so we’ve curated this list of five vegan low FODMAP dinner recipes to make Monday to Friday a little easier!

Before we get there, some of you may be wondering what a FODMAP is, and why someone might go on a low FODMAP diet? Let’s start with the basics.

What does FODMAP stand for?

FODMAP is an acronym for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. The FODMAPs are carbohydrates that are not fully digested by some of us; if we have irritable bowel syndrome (IBS), these FODMAPs move into the colon where they are fermented by bacteria causing gas, intestinal discomfort and bloating. Some FODMAPs, like lactose, can also draw water to them, loosening up your bowel movements.

Many foods have high FODMAPs, such as apples, mangoes, pears, asparagus, artichoke, garlic, wheat, barley, rye, honey, agave syrup, yogurt, and cashews. You might have noticed that these are really healthy foods…so don’t avoid them if you don’t have to!

Why might one go on a low FODMAP diet?

A low FODMAP diet involves eliminating high FODMAP foods from your daily meals for 4 – 8 weeks to allow your system to calm down, after which, you slowly reintroduce them back into your diet. When you reintroduce, it allows you to identity which FODMAPs are triggering the IBS symptoms and which are not…and how much you tolerate.

Although, this is a great initial strategy for those with IBS, and helps to relieve intestinal discomfort, it’s definitely not a long-term solution. Remember that low FODMAP diets should always be temporary because what makes them effective is also what makes them potentially harmful long term: it starves the good microbes in our gut and can place our gut health at risk.

There are so many different reasons why a person may feel intestinal discomfort, and it may not be because of IBS. If you experience any intestinal discomfort after eating certain foods and symptoms persist, go talk to your doctor. If you know that you have IBS and want to try a low FODMAP diet, come and see us for a one-on-one consult – or use my Banish the Bloat E-Book for  a self-guided low FODMAP program.

5 Low FODMAP Vegan Dinner Recipes

FODMAP Friendly Lasagne via Georgeats

I think that Georgeats may be the best low FODMAP blog on the web. This vegan recipe completely combats the myth of being unable to eat a wholesome meal while being on a low FODMAP diet. Instead of ground meat, this recipe uses tofu, which is a great nutritious and plant-based protein option. Pro-tip: Opt for firmer tofu for increased protein and calcium content. Plus, add some basil and spinach (as mentioned in the recipe) for that daily dose of veggies.

Sweet and Sticky Buckwheat Noodles with Quick Crispy Tofu, Greens, and Black Sesame Seeds via Georgeats

If you haven’t yet tried buckwheat noodles, then you are missing out! Buckwheat noodles are delicious and have a great chewy texture. They are a fantastic low FODMAP option that provides a fair amount of protein to increase energy levels and keep you fuller for longer. It can be difficult to find pure buckwheat soba and many brands contain wheat, so take care when shopping.

Quinoa “Fried Rice”  via Kate Scarlata RD

Using quinoa as your “fried rice” base is a genius idea. Quinoa is packed with essential vitamins and minerals, and is a good source of protein and fibre. Definitely another great low FODMAP choice from Kate Scarlata, who is a leader in IBS nutrition.

Lentil Pilaf via Kate Scarlata RD

Lentils are a great source of protein and fibre, so definitely double win here. Pro-tip: use canned lentils that are drained and well-rinsed, as they contain less FODMAPs than just cooking dried lentils. Serve with half a plate of your favourite low FODMAP veggies on the side, like bok choy, carrots, green beans, eggplant, kale and more.

Sesame Tofu with Broccoli and Walnuts via Kate Scarlata RD

This recipe specially features low FODMAP walnuts, which add a nice crunchy texture to the dish. Walnuts are a great source of omega-3 fatty acids, which are essential for brain and heart health, plus helps fight inflammation. To make this dish a meal, serve with a ¼ plate of brown rice.

A big thank you to my student, Gloria Sun, for helping put this post together!



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