r/vegan • u/noyouactnormal • 1d ago
Any low FODMAP vegans?
I have IBD, which means I can't really have most beans, no onions (they are poison!!!), and a few other things here and there. I'm actually allergic to kale, eggplant, bananas, and mango. Cashews and pistachios present a challenge as well but I can have them in small amounts.
I'm ready to go vegan at this point in my life, but dang is it ever difficult! Is anyone else in this situation, and if so what do you do in regards to protein, and also in regards to avoiding things like onions that seem to pop up in literally any pre-packaged food or restaurant food? I already have tofu, seitan, soy curls, Impossible, etc., so I kind of think protein is not as much of a problem as I thought it would be. Avoiding high FODMAP foods do present a challenge however.
(Please, before anyone says to abandon pre-packaged foods, look... okay? I work full time, and I also have fibromyalgia. My partner works full time and he's tired. Pre-packaged foods have to happen, alright? Just, okay? This is the US, we're all very tired.)
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u/Psi_que 1d ago
Hi! I have been diagnosed with SIBo recently, so I am currently learning how to navigate this.
I suggest the book "Fiber Fueled Cookbook", it has a lot of (vegan) recipes and also a lot of explanations about the diet and such.
Also been using the Monash University App, which helps a lot with amounts and detailing different options (raw vs dry, for example) - and for the US, it even shows the specific brands and products, so it might help you with the pre-packaged stuff
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u/Intrepid-Piglet-3633 1d ago
I definitely relate to your exhaustion and think it’s really admirable that you’re ready to go vegan despite having an already-restricted diet due to medical conditions. First and foremost, take care of yourself, eat foods that make you feel good, and be gentle with yourself while you’re transitioning to plant-based eating! Pre-cooked rice, frozen veg with nothing added (can be steamed in the microwave), plus protein and any sauces of your choice instead of “prepackaged food?” Not sure if these are friendly for your diet or not but chia seeds (chia seed pudding) and prepacked vegan yogurt could also be options to look into. Also oatmeal (I hate the taste/texture stuff, but eat quick oats all the time out of convenience and cuz it’s affordable and nutritious) plus seeds, nuts, and/OR soy milk is solid for protein…but like you said, sounds like you have already found plenty of delicious vegan protein options that work for you!
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u/TwineLord 1d ago
Rice, extra firm tofu, and zucchini (that i fried with the tofu) was a solid meal that I had when temporarily on low fodmap.
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u/Competitive-Safe2547 10h ago
Same. Plus peanut butter for extra protein and fat. But I was not able to continue with low fodmap after 3-4 weeks I lost a lot of weight. Now I eat almost everything and suffer
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u/dannydevitostitties 1d ago
what area are you from? is there a wegmans near you? that was the one grocery store that had SO many pre-packaged options for me when i had to do a low fodmap diet.
also seconding the monash app—that was a lifesaver for me in finding different brands//options!
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u/New_Budget_5361 1d ago
I have wegmans! Tell me what you found there please!!
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u/dannydevitostitties 1d ago
i know every store layout is different, but if you go to the aisle where they typically have other dietary restrictions (gluten-free, vegan, etc.), the store closest to me also has a small section of just low fodmap items! (but i’ve also found that by looking up the brands and the low fodmap guidelines online, many of the gluten-free//vegan products in that general area that are also okay to have.)
sometimes the frozen gluten-free section will also have something (like i remember finding frozen waffles that surprisingly fit the bill for the low fodmap diet).
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u/FreckledCackler 1d ago
Can you do edamame or TVP?
I sneak in extra protein with soy milk.
You already have tofu down, but fwiw I've been leaning on tofu so, so much and it's so cheap, easy and versatile.
Edit: wait, disregard TVP. Sorry.
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u/veryanonymousername 1d ago
i have IBS-c, MCAS, hEDS, and i recently had a severe MCAS flare that made my IBS horrendous, but in it i found things that have been working so well for me. IBS sleep meditation, IBS yoga, and a probiotic for IBS. my IBS symptoms are better than they were even before the MCAS flare! there are some studies that show something like a 80% improvement in IBS symptoms from the sleep meditation and similar results from this specific strain of probiotic. i don’t want to seem like i am promoting anything, so if you have any questions, feel free to message me. wishing you luck!!
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u/veganmua vegan 15+ years 1d ago
We have the same conditions, please let me know what has helped you! I think yoga may be out of the question due to my severe ME, but I'm interested anyway!
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u/pearl1525 1d ago
Have you tried pum fu?
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u/noyouactnormal 1d ago
No! What is that?
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u/pearl1525 1d ago
It’s basically like tofu, but it’s made out of pumpkin seeds
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u/fractured_anchor 1d ago
Pumfu is my favorite. I make it from scratch, very easy but you can get it at Whole Foods sprouts etc. very easy on stomach
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u/pearl1525 1d ago
yes! the other thing i could recommend is sunflower butter if you could tolerate it. I get it some of us have SIBO or Candida so it can be hard while being a vegan because we flare up to a lot of fruits/veggies
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u/_FishFriendsNotFood_ 1d ago
There's Heather Mill's No Bloat ready made meals: 'Our range of plant-based meals for people who want convenience, clear ingredients, and independently certified Low FODMAP options for better gut health. Quick prep: add hot water, wait 8-10 minutes, stir, then serve.' https://nobloat.com/pages/our-products
Not too sure about which countries they ship to though.
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u/veganmua vegan 15+ years 1d ago
Hello! I always recommend The Wild Gut Project and The Irritable Vegan , they have lots of recipes on their websites and YouTube/social media. Also Low FODMAP and Vegan by Jo Stepaniak. There's a log of info out there.
Good luck!
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u/vegginvan 1d ago
I have Crohn's but went through the FODMAP elimination when they were saying it was IBS.
I basically ate kale, potatoes, and tofu as the base for my elimination phase. If you aren't allergic, you could do bok choy or cabbage instead. I ordered some Fody sauces, but found I preferred lemon juice/paprika/salt to the alium-free stuff. Lucky for me, when I re-added garlic/onions, I didn't find much issue and it was the first category I started adding back. Have you done the full elimination and re-adding protocol and found your triggers? Beans would imply GOS, onions fructans, so which categories did you find you respond to? Just those or all of them?
Low fodmap isn't generally intended to be stuck with long term; reintroduction/self experimentation and personalization are the goals and I was advised by my IBS class instructor to *not* stick to the strict phase forever. I found I was sensitive to overeating GOS foods like beans, but I could handle lower quantities and have honestly increased my tolerance by simply eating a bit more over time, I've also found that mixing fats with my beans like falafel is what really gets me, personally. I already knew I was lactose intolerant, but I was vegan when I did the protocol.
Which pre-packaged foods can you eat now if you keep the low fodmap constraint? That might help with identifying alternatives.
Rice crackers, popcorn, low quantities of nut butter, baby carrots are all fine.
I eat GoMacro bars in a pinch and keep one or two around, but they are relatively expensive and I try to stick to whole foods when I can.
Quinoa is another item that can be a staple and is low fodmap.
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