The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (2024)

I’ve put together over 40 vegetarian low FODMAP recipes from my over 5 years of working with this diet, including some fan favorites from my low FODMAP cookbook!

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (1)

Anyone who has been on the low FODMAP diet knows that it is one of the harder sets of hodgepodge rules to follow. And when so many healthy vegetables, grains and legumes are off limits, one downside is that it can end up pointing you towards putting more meat on your plate. Vegetarian low FODMAP dinner recipes are much harder to find, simply because adding that second restriction to the pile leaves much less to play around with.

That said, I’m fully a believer that healing the gut and supporting our microbiome for the long-term are both strategies that skew towards a plant-based lifestyle over one that is full of animal protein. Getting there can be trickier, especially if you’re dealing with an acute issue like SIBO. But one way to bridge the gap is to incorporate more vegetarian low FODMAP recipes into your rotation.

When I recently asked you guys for recipe requests on Instagram, I couldn’t believe how many people asked for vegetarian or vegan SIBO recipes. There is of course no one diet for SIBO, but many people go the low FODMAP route. Others omit on even more allergens, like all dairy, gluten, corn and soy. If you fall in the all of the above camp, or are following a practitioner diet like the SIBO Specific Food Guide or Bi-Phasic Diet, I’d recommend picking up a copy of SIBO Made Simple.

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (2)

Of the 90 dishes in the book, nearly 60 percent are vegetarian low FODMAP recipes, and all are free of the big allergens just mentioned. To give you a taste, I’ve included some of them on my list of ideas below.

For those who are just exploring a vegetarian low FODMAP diet, some dairy, soy and wheat is on the table, as the low FODMAP diet does not completely eliminate these. Particularly if you’re not eating animal protein, a little tofu or cheese can go a long way to making you feel satisfied.

Before I go any further, if you are still new to the low FODMAP diet, I’d recommend checking out this list of low FODMAP ingredients to learn about what is on and off limits, as well as how to cook for a low FODMAP diet.

If you’re ready to dive into putting it into practice, this round-up of the best low FODMAP recipes is also helpful—it includes low FODMAP breakfast recipes, desserts, condiments and more. But if you’re in the plant-based camp, today’s post is all about weeknight meals to get you started with a vegetarian low FODMAP diet.

I’ve included some great low FODMAP vegetarian recipes from around the web, in addition to ones from my site and the book. Feel free to just use them as a guide or for inspiration on the many cuisines and techniques that can allow you to add more variety to this doubly restrictive diet. All of these vegetarian dinners would be great with a simple side salad – just use the best low FODMAP salad dressing!

For the omnivores, here is a great list of the best low FODMAP dinner recipes.

And finally, if you’re interested in low FODMAP snack ideas, this low FODMAP popcorn is a vegetarian winner.

With health and hedonism,

Phoebe

THE 42 BEST VEGETARIAN LOW FODMAP RECIPES (+ VEGAN OPTIONS)

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (3)

Skillet Quinoa Enchilada Bake | Feed Me Phoebe

To make this vegan, simply use plant-based cheese (make sure it’s not cashew based)

Low FODMAP Tomato Soup | Feed Me Phoebe

Low FODMAP Baked Tofu Salad | Feed Me Phoebe

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (4)

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (5)

Summer Squash Moqueca | SIBO Made Simple

FAQs

Can you be vegan and low FODMAP? ›

“There are many vegan foods that are low in FODMAPs,” says Vasko. “Low-FODMAP protein sources include firm tofu, tempeh, peanuts, quinoa, and walnuts. As far as fruits and veggies are concerned, kiwi, cantaloupe, oranges, bell peppers, green beans, and oyster mushrooms are low FODMAP, to name a few.”

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Is tofu high or low FODMAP? ›

Tofu is one of those soy products that is Low FODMAP, as long as you buy firm or extra-firm. The softer varieties do not have enough of the water-soluble fructans pressed and drained away, so read the labels! Note that you do need hot cooked rice or quinoa on hand for assembly of your nourish bowl.

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Is coconut oil OK on FODMAP diet? ›

According to the Monash University researchers, a serving size of 1 tablespoon of coconut oil is considered low-FODMAP. Since coconut oil is a fat and not a carbohydrate, there should be no concerns about FODMAP content at any size.

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Are avocados low FODMAP? ›

Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.

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Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

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Is oatmeal OK for low FODMAP? ›

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

Can you drink coffee on FODMAP diet? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

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Is popcorn OK on FODMAP diet? ›

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

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Is hummus a low FODMAP food? ›

Chickpeas, of which hummus is made, are low FODMAP only in small amounts. It also makes a difference whether you use dried chickpeas or canned chickpeas. Chickpeas in a can contain water and FODMAPs are water soluble. This means that part of the FODMAPs in the chickpeas leak out into the water in the can.

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Is Greek yogurt low FODMAP? ›

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

Is Sweet Potato low FODMAP food? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

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Can I have honey on FODMAP? ›

Honey is low FODMAP in very small quantities. According to the Monash University FODMAP app, 1 tsp or 7 grams of honey is low FODMAP. From 14 grams or 1/2 tbsp, your serving of honey contains an average amount of fructose and at 28 grams (1 tbsp) or more your serving of honey contains a large amount of fructose.

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Is Sweet Potato high FODMAP? ›

Sweet potatoes are low FODMAP in servings of ½ cup (75g) per meal, according to the Monash University FODMAP Diet App. Once you hit a ⅔ cup (100g) serving, it's moderate in FODMAPs. More specifically, it contains moderate amounts of the polyol mannitol. A large serving of ¾ cup (112g) is considered high FODMAP.

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Are blueberries FODMAP friendly? ›

Yes! Blueberries are low FODMAP. They are low FODMAP in 125g serves, and STILL low FODMAP in servings up to 500g, according to Monash. This makes them a fantastic choice for the low FODMAP diet.

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What butter is low FODMAP? ›

In fact, butter, as a fat, contains no FODMAPs at all. This means that butter is totally suitable on the low FODMAP diet. However, there is a caveat. Fats can affect gut motility, and, As Monash writes, can be an additional symptom trigger when consumed in excess.

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Is it possible to be vegan with IBS? ›

The bottom line. Changing your diet may help reduce IBS symptoms. Veganism may appear to be a suitable diet for you, but it could worsen your IBS symptoms if you consume foods that stress your GI system. The low FODMAP diet may reduce IBS symptoms by eliminating hard-to-digest foods from your meals.

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Can IBS sufferers go vegan? ›

Vegans don't eat foods that come from animals, including dairy products and eggs. A vegan diet can increase the number of IBS symptoms due to the higher percentage of fermentable carbohydrates in the diet.

Are vegans more prone to IBS? ›

Although there are many well-known health benefits of a plant-based diet such as reduced risk of some cancers and heart disease, there is no evidence that increasing your intake of plant-based foods will decrease your IBS symptoms, and for some people it could actually make them worse as it can increase the intake of ...

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