Best vegan low fodmap foods -

IBS affects both vegans and non-vegans alike. When it comes to digestive ailments like these, prevention is always key.

When it comes to IBS, it’s important to consume foods low in FODMAPs, which can exasperate existing conditions. Fodmaps may cause negative symptoms such as diarrhea, or cramping if consumed.

What does FODMAP stand for?

Fodmaps stands for fermentable oligosaccharides, disaccharides, monosaccharides, polyols; In English, these are poorly digested sugars in the small intestine, that don’t absorb properly.

What foods are considered FODMAPs?

There are a few food groups that could be considered FODMAPs:

Fructans: Garlic, onions, wheat.

Fructose: Some fruits, honey, high-fructose corn syrup, agave.

Galactans: Beans, legumes, lentils, soybeans.

Lactose: Dairy.

Polyols: Sugar-based alcohols, and fruits with pits or seeds.

More detail on the high and low FODMAP vegans foods below, for fruits, vegetables and grains.

Vegetables and legumes high in FODMAPs

Garlic (as well as garlic salt & powder)

Onion (as well as onion salt and powder)

Artichoke

Asparagus

Baked beans

Beetroot

Black eyed peas

Broad beans

Cassava

Cauliflower

Celery

Falafel

Sauerkraut & kimchi

Haricot beans

Kidney beans

Lima beans

Leeks

Mange tout

Mung beans

Mushrooms

Sugar snap peas

Red kidney beans

Soy beans

Split peas

Scallions

Shallots

Fruits that are high in FODMAPs

Apples

Apricots

Avocado

Bananas

Blackberries

Blackcurrants

Boysenberry

Cherries

Currants

Custard apple

Dates

Figs

Goji berries

Guava

Lychee

Mango

Nectarines

Peaches

Pears

Persimmon

Pineapple (dried)

Plums

Pomegranate

Prunes

Raisins

Sultanas

Tamarillo

Watermelon

Cereals, nuts & grains that are high in FODMAPs

Anything containing wheat

Almond meal

Amaranth flour

Barley

Bran

Cashews

Pastries

Pasta

Udon noodles

Chestnut flour

Cous cous

Gnocchi

Muesli

Pistachios

Rye

Spelt

Vegan dips, sweeteners and sauces high in FODMAPs

Agave syrup

Fructose

Gravy (containing onion)

High fructose corn syrup

Hummus

Honey

Jam (mixed berry or strawberry)

Molasses

Pesto

Relish

Stock

Seems like a lot of foods right? Now let’s go through the safer foods for those to consider with a low FODMAP diet.

Vegan veggies that are low in FODMAPS

Alfafa

Bamboo shoots

Bean sprouts

Pickled beetroot

Blackbeans (only up to 45g)

Bok choi

Broccoli

Broccolini

Brussel sprouts

Butternut squash

Cabbage

Callaloo

Carrots

Celeriac

Chickpeas (up to 1/4 cup)

Chilli

Chives

Collard greens

Courgette (up to 65g)

Cucumber

Eggplant (up to 1 cup)

Fennel

Green beans

Ginger

Kale

Lentils (in small doses)

Lettuce

Marrow

Okra

Olives

Parsnips

Potato

Pumpkin

Radish

Red bell pepper

Nori

Baby spinach

Squash

Sweet potato (up to 1/2 cup)

Tomatoes (limited dosage)

Yam

Fruits that are low in FODMAPs

Ackee

Unripe bananas

Bilberries

Blueberries (up to 1 cup)

Breadfruit

Carambola

Cantaloupe (3/4 cup)

Clementine

Dragon fruit

Lingonberries

Grapes

Guava

Honeydew/galia melons (1/2 cup)

Kiwi (2)

Lemons

Limes

Mandarin

Orange

Passionfruit

Paw paw

Papaya

Pineapple

Plantain

Prickly pear

Raspberry

Rhubarb

Strawberry

Tamarind

Tangelo

Cereals, nuts and grains low in FODMAPs

Wheat free & gf breads

Corn bread

Rice bread

Spelt sourdough

GF pasta

Almonds (up to 10)

Cream crackers

Brazil nuts

Bulgur wheat (1/4 cup cooked)

Buckwheat

Brown rice

Chestnuts

Chips/crisps

Cornflour

Cornflakes

Flax seeds (up to 1 tbsp)

Hazelnuts (up to 10)

Macadamia nuts

Millet

Mixed nuts

Oatmeal (1/2 cup)

Peanuts

Pecans (10 halves)

Pine nuts

Polenta

Pop corn

Pretzels

Quinoa

Rice (basmati, brown, rice noodles, white rice)

Seeds (chia, hemp, poppy, pumpkin, sesame, sunflower)

Tortilla chips

Walnuts

Vegan dips, sweeteners and sauces that are low in FODMAPs

Aspartame

Acesulfame K

Almond butter

BBQ sauce

Capers (in brine, in vinegar)

Dark chocolate (up to 5 squares)

Dijon mustard

Golden syrup (up to 1 tbsp)

Ketchup (1 sachet)

Maple syrup

Marmalade

Marmite

Miso paste

Mustard

Peanut butter

Rice malt syrup

Soy sauce

Sriracha (up to 1 tbsp)

Sweet and sour sauce

Tahini paste

Tamarind paste

Vegemite

Vinegar (apple cider, balsamic, rice wine)

Wasabi

Good to know not all’s lost right? Of course, as a person suffering from IBS, I understand how hard food choices can be as everyone is different and not everyone will respond the same to certain foods.