A growing number of people are choosing vegetarian or vegan diets, which focus on plant foods like fruits, vegetables, grains and beans. But some find that eating more of these foods upsets their digestive system.

If you’re vegetarian or vegan and struggle with bloating, pain or other gut issues, the Low-FODMAP diet could help improve your comfort. This article clearly explains how to put Low-FODMAP diet techniques into practice with plant-based eating.

What are FODMAPs? 

FODMAPs stands for types of carbs that can be hard to digest for some people. The acronym means: Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Basically, FODMAPs include short-chain carbs that travel through the gut undigested.

They end up fermenting in the colon, producing gas and other problems. Foods high in these carbs include beans, lentils, certain fruits and vegetables, milk and more.

Those with sensitive digestion systems may benefit greatly from restricting high-FODMAP foods for a period. This helps identify personal trigger items. Then, you carefully reintroduce FODMAP foods one at a time.

This reveals your unique tolerance levels. The Low-FODMAP diet provides tools to enjoy an abundance of nutritious plant products while avoiding ingredients that cause discomfort.

Picking Kind Protein Sources

Getting enough protein as a vegan or vegetarian on a Low-FODMAP diet can seem tricky at first. Common plant protein staples like beans and lentils happen to be high in unpleasant FODMAP carbs.

Take heart though – with the right swaps and options, you need not struggle to stay full and satisfied. Some legumes like canned chickpeas and baked beans are Low-FODMAP friendly, in modest half cup portions.

Lentils become easier to tolerate well-cooked – try them mushy in soups and stews. Meatless protein sources like quinoa, oats and nuts offer protein minus tummy grief too.

Choose unsweetened nut or seed based milks, nut butters and tofu for added options. Don’t rely solely on grains – incorporate a variety of these plant proteins regularly as well.

Getting Creative with Flavors

Some favorite flavor boosters like garlic, onions and certain sweeteners can be high-FODMAP. While restricting them short-term, get creative with herbs, spices, vinegars, chili peppers and more instead. Basil, oregano, thyme, sage and rosemary lend familiar vibrance to dishes.

Explore bolder blends with kicks like cumin, curry, mustard and ginger combos too. Sauces made from Low-FODMAP bases like carrots, tomatoes or butternut squash also enhance. Mix and match to invent dynamic flavor profiles without trigger items.

Adding nutritional yeast offers savory, cheesy tones as well. With an open mind and zeal for inventing, Low-FODMAP plant plates need not taste dull or limiting.

Thriving Socially & Dining Out

You can stick to a Low-FODMAP diet when eating out or at social gatherings. It just takes some care. Talk to waiters at restaurants about how dishes are made. Check if onion or other foods you avoid are added. Many places have vegan and allergy-friendly choices now.

When eating with friends or family, bring a Low-FODMAP plant-based dish you can eat. Making veggie salads, wraps, or overnight oats ahead helps for meals on-the-go too.

Tell others what you can’t eat due to your digestion kindly but firmly. Planning safe foods and speaking up about your diet means you don’t have to miss out on anything!

Vital Nutrients to Remember

When transitioning plant-based diets to a Low-FODMAP approach, nutrients can shift a bit. For instance, the absence of wheat eliminates a common vitamin booster used to enrich flour.

Seek out fortified gluten free whole grains instead, or consider a general multivitamin to fill gaps. Omega fatty acids also deserve attention without fish or eggs in the mix regularly.

Incorporate ample chia seeds, walnuts or flax into meals, or use Omega-3 enriched non-dairy milk alternatives. Lastly, vitamin B12 merits monitoring since plants don’t provide this one.

Those avoiding animal products should supplement with B12 vitamins directly. Keep these pointers in mind, and an abundantly nutritious Low-FODMAP plant diet stays well within reach.

Putting Ideas Into Action

It’s wonderfully viable to construct tasty Low-FODMAP meals mainly using vegetables, fruits, whole grains and legumes as your base. Get imaginative when swapping cooking staples like garlic or wheat flour.

Scope out kinder carb sources like steel cut oats or properly prepared lentils instead of just eating beans all day every day. Become a detective about hidden FODMAP offenders like onions when perusing menus while dining out.

And make sure to eat ample fresh Low-FODMAP produce across the rainbow to cover nutritional bases easily. With an understanding of what triggers your symptoms uniquely and what options suit you well, those with sensitive digestion can heartily enjoy eating the plant-powered way.

Frequently Asked Questions

Here are answers some common questions when starting a Low-FODMAP, plant-based diet:

What are easy low-FODMAP breakfasts I can prepare fast? Great breakfast options include overnight oats with nuts and fruit, tofu veggie scrambles or peanut butter with low-FODMAP bread or rice cakes. Bananas, blueberries and strawberries make tasty toppers.

Is this diet expensive with so many restrictions?

It doesn’t have to be! Simply prepared ingredients like rice, potatoes, eggs, peanut butter, carrots, spinach and pumpkin stay budget-friendly. Prioritize these basics over costly packaged items. Shopping bulk bins of Low-FODMAP grains and nuts reduces costs too.

Will I have to bring my own meals everywhere?

Maybe at first, but dining out and socializing is possible! Follow suggestions above for communicating with wait staff. Apps like Fody Food can help locate Low-FODMAP restaurant offerings nationally too. A little extra care while adjusting makes on-the-go eating very manageable.

How do I replace nutrients from restricted foods like beans and wheat?

Emphasize Low-FODMAP whole grains like rice, quinoa, buckwheat or oats for fiber and protein. Canned lentils provide iron once tolerances improve. Choose fortified plant milks, greens and nuts for calcium. If concerned, have your doctor test vitamin levels after a few months adjusting.

Conclusion

Starting Low-FODMAP and vegan diets may seem hard. But with planning, you can find plant foods your body likes. Get creative cooking meals without high-FODMAP foods. Also, clearly tell people about your diet when eating out.

Be patient – after avoiding triggers for a while, try adding some foods back. See what you can tolerate. This makes the diet less strict.

Combining Low-FODMAP choices with plant-based eating can work well. People with sensitive stomachs can feel good and eat in a way that matches their values.

There are many tasty fruits, vegetables and other plants that don’t cause problems. Eating this veggie-rich way, your body can feel great!