Low FODMAP Vegetarian Food

Are you a vegetarian and suffer from IBS? Has your doctor/dietitian suggested you to go on a low FODMAP diet?

Do you feel confused on what food you can or cannot eat? Keep on reading then, as this low FODMAP vegetarian food article, may just give you the information you need.

The low FODMAP diet seems fairly restrictive already, even when you do eat meat products, but for vegetarians (and even more for vegans) the list of ‘allowed’ food is even shorter. Unfortunately there are a lot of vegetables, grains, pulses and fruits that are high FODMAPs and therefore not suitable during the elimination phase of the low FODMAP diet.

Vegetarians may need to make adjustments to their diet while they are on the elimination phase of the diet, but should not feel discouraged, as there are still plenty of food that they can enjoy.

Although a lot of pulses are high FODMAP, did you know that 1/4 of a cup (42 grams) of canned chickpeas, are low FODMAP. That’s right, this is due to the fact that the FODMAPs contained in canned legumes have leached out of the beans and into the water inside the can. Drain the water and rinse well, you will be able to enjoy canned chickpeas as well as 1/2 cup canned lentils (46 grams).

Eggs make great low FODMAP snacks and are rich in proteins, minerals and vitamins.

Most cheeses, if you can tolerate dairy, are low in lactose and therefore low FODMAP and also rich in proteins and calcium.

Other protein reach food that are low FODMAP are:

  • Quorn (75 grams)
  • Tempeh  (1 slice or 100 grams)
  • Tofu – firm (2/3 cup, cubed or 160 grams)
  • Urad Dal (1/2 cup or 46 grams)

Seeds and nuts are also great source of nutrients, here are some examples and their safe low FODMAP quantities:

Low FODMAP Nuts:
  • almonds (10 nuts)
  • chestnuts (10 roasted chestnuts or 20 boiled chestnuts)
  • hazelnuts (10 nuts)
  • macadamia (20 nuts)
  • Brazilian nuts (10 nuts)
  • peanuts (32 nuts)
  • pecan (10 halves)
  • pine nuts (1 tablespoon)
  • walnuts (10 halves)
Low FODMAP Seeds:
  • Chia (2 tablespoons or 24 grams)
  • Poppy (2 tablespoons or 24 grams)
  • Pumpkin (2 tablespoons or 23 grams)
  • Sesame (1 tablespoon or 11 grams)
  • Sunflower (2 tablespoons or 6 grams)

Pay attention to the quantities though as FODMAPs have a cumulative effect on your IBS symptoms, which means that you may be able to safely consume a small quantity of a particular food, but a larger quantity or a combination of more FODMAPs sources may affect the GI tract. Your dietitian will be able to guide you throughout your elimination and re-introduction phases.

A must buy tool if you suffer from IBS and are following a low FODMAP diet (vegetarian or not) is the low FODMAP iPhone app  or the Android version, which have been created by Monash University, alternatively, if you don’t have a smartphone, you can find a list of the tested food, which I have put together by consulting the latest research (updated Oct. 2016).

As always it is best to cook your food from scratch, so that you know what goes in it, but if consuming processed food like sauces, gluten free bread etc., keep on mind that there may be high FODMAPs additives, such as inulin, fruit juice concentrate – especially pear/apple juice, high-fructose corn syrup, honey, garlic or onion powders etc.

Low FODMAP Vegetarian Food List

Low FODMAP Vegetarian Food List

I am currently working on creating a new version of the Low FODMAP Vegetarian Recipes eBook. When ready I will put the link here, in the meantime here is another low FODMAP cookbook that you may find useful:

Take good care.

xo Larah


About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.

2 comments on “Low FODMAP Vegetarian Food

  1. Hi Larah,
    My daughter was just diagnosed and her doctor gave her the chart that was put together by Monash University and it shows broccoli and eggplant as veggie to avoid but your chart includes them as okay to eat. I’m confused! Can you enlighten me on at least these two items? Many thanks.

    • Hello Elena,
      Thank you for your comment and for reaching out to me for clarification.
      I am surprised that your daughter was given a list that is supposed to reflect Monash Research, because on the Monash University low FODMAP app for smartphones, (which I highly recommend everybody to get), you can see that small quantities of broccoli and eggplants are allowed.
      For broccoli is safe 1/2 cup, and for eggplants if you read the explanation it’s only from 2 and 1/2 cup that eggplant become moderate high in FODMAPs.
      I hope this helps, but feel free to message me, if you have further questions.

      All the best to you and your daughter.


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