50 Best Vegetarian Low FODMAP Recipes | Gluten Free Stories (2024)

FAQs

Can you be low FODMAP and vegetarian? ›

Yes, it can be a challenge to eat a plant-based low FODMAP diet, but it's possible. All it takes is a little planning. It's important to know that the elimination part of the diet is short-term (2-8 weeks), and there will be more options to choose from after that.

Ask Your Healthcare Provider to Rule Out Other Health Problems. One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist.

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

Reason 1: It changes your gut microbiome

So when you cut back or eliminate FODMAP foods, you're actually in turn creating a change in your gut microbiome. In particular, you're affecting the amount of two specific types of bacteria that are beneficial to your health.

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

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.

The primary group of vegetables you want to avoid is cruciferous vegetables which includes artichokes, asparagus, beets, brussels sprouts, cauliflower, celery, leeks, mushrooms, and snow peas. Legumes, beans, and pulses have a reputation for causing gas and bloating – this is primarily due to their FODMAP content.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

What are the disadvantages of the low FODMAP diet? ›

It's restrictive

The Low FODMAP Diet eliminates many common foods, such as dairy, wheat, and certain fruits and vegetables. This can make it difficult to get all of the necessary nutrients from food.

Some people may see results within 2-3 weeks, while others may need to stick with it for several months before feeling better. While there are many benefits to a low FODMAP diet, it is important to consult with a doctor or dietitian before starting one.

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 ...

Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. Vegan diets that avoid triggering foods could leave out essential vitamins and minerals, such as protein, iron, and calcium.

So, don't be afraid to keep cheese in your diet. If you don't include dairy in your diet, make sure you do include plant-based alternatives that are low in FODMAPs such as fortified low FODMAP nut milk, firm tofu, and dark leafy greens including kale, spinach, and collard greens.

One study found a significant negative correlation between a 'lacto-vegetarian' diet pattern and IBS prevalence [15]. Two studies found that IBS patients have a significantly higher intake of processed meat than healthy controls [17,18].