Vegan Wonder

Unlock Your Gut’s Potential: Delicious Low-FODMAP Vegan Recipes for Optimal Digestion

Are you one of the millions of Americans who suffer from digestive issues such as bloating, gas, constipation, diarrhea, or stomach pain? If so, you are not alone, and you probably know how debilitating and frustrating these symptoms can be.

“Digestive issues can make even the simplest tasks like going to work or going out to dinner with friends feel daunting,” says Dr. Jessica Baldwin, a naturopathic doctor and gastroenterology specialist based in Toronto, Canada. “It can also impact your self-confidence, social life, and even your mood.”

What Is FODMAP and How It Affects Your Digestion

The good news is that there is a solution for many people:

“The low-FODMAP diet is a well-researched, evidence-based dietary approach that can significantly improve digestive symptoms for many people,” Dr. Baldwin explains.

FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. These are types of carbohydrates that are not easily digested and absorbed in the small intestine. Instead, they move into the large intestine where they are fermented by bacteria, producing gases like carbon dioxide, hydrogen, and methane. For people with a condition called irritable bowel syndrome (IBS), this can trigger symptoms such as bloating, gas, abdominal pain, and diarrhea.

High-FODMAP Foods

Some common high-FODMAP foods include:

  • Beans and lentils
  • Artichokes and mushrooms
  • Garlic and onions
  • Wheat, rye, barley, and malt
  • Apples, pears, and watermelon
  • Milk, yogurt, and ice cream
  • Sweeteners like fructose and sorbitol

While eliminating these foods can help reduce symptoms, it can also make meal planning challenging, especially for people who are vegetarian or vegan.

“Many vegetarian or vegan foods are high in FODMAPs, so it can be difficult to know what to eat,” says Dr. Baldwin. “This is why a low-FODMAP vegetarian or vegan diet can be particularly beneficial for people with IBS who eat this way.”

Benefits of a Low-FODMAP Vegan Diet

A low-FODMAP vegan diet can help to:

  • Reduce or eliminate digestive symptoms
  • Improve gut health and motility
  • Increase nutrient absorption
  • Support overall well-being

Delicious Low-FODMAP Vegan Recipes

If you are looking to reduce FODMAPs in your diet, here are some delicious, easy-to-prepare vegan recipes that can help improve your digestion.

Vegan Low-FODMAP Breakfast Recipes

Overnight Oats with Berries and Chia


  • 1/2 cup rolled oats (not instant)
  • 1/2 cup unsweetened almond milk
  • 1/2 teaspoon ground cinnamon
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup fresh or frozen raspberries
  • 1 tablespoon chia seeds


  1. In a jar or bowl, combine oats, almond milk, and cinnamon.
  2. Stir to combine, then add coconut.
  3. Top with raspberries and chia seeds.
  4. Cover and refrigerate overnight.
  5. In the morning, stir the oats and enjoy as is, or add more almond milk if desired.

Tofu Scramble with Spinach and Bell Peppers


  • 1 (14-ounce) block firm tofu, drained and cut into small cubes
  • 2 tablespoons olive oil
  • 1/2 medium red or yellow bell pepper, thinly sliced
  • 4 cups baby spinach
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 2 tablespoons fresh lemon juice
  • 1/4 cup chopped fresh chives


  1. Heat 1 tablespoon oil in a large skillet over medium heat.
  2. Add bell pepper and cook, stirring occasionally, until softened, about 3 minutes.
  3. Transfer bell pepper to a plate.
  4. Heat 1 tablespoon oil in the same skillet.
  5. Add tofu and cook, stirring occasionally, until lightly browned on all sides, about 5 minutes.
  6. Add spinach, garlic powder, paprika, salt, and lemon juice to the skillet.
  7. Cook, stirring occasionally, until spinach is wilted, about 2 minutes.
  8. Stir in bell pepper and chives.
  9. Serve hot.

Vegan Low-FODMAP Lunch and Dinner Recipes

Lentil and Quinoa Salad with Roasted Vegetables


  • 1 (15-ounce) can brown or green lentils, rinsed and drained
  • 1 cup cooked quinoa
  • 1/2 small red onion, chopped
  • 1/2 medium red bell pepper, chopped
  • 1/2 medium yellow bell pepper, chopped
  • 1/2 cup crumbled vegan feta cheese (such as Violife)
  • 1/4 cup fresh parsley leaves, chopped

For the dressing:

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon maple syrup
  • 1/2 teaspoon salt


  1. Heat oven to 425°F. Line a baking sheet with parchment paper.
  2. In a large bowl, whisk together oil, lemon juice, mustard, garlic, maple syrup, and salt.
  3. Add lentils, quinoa, onion, bell pepper, and 2 tablespoons parsley to the bowl and toss to coat with the dressing.
  4. Spread the lentil mixture on the prepared baking sheet.
  5. Roast, stirring once, until the vegetables are tender and lightly browned, about 20 minutes.
  6. Transfer the lentil mixture back to the bowl and stir in lentils, quinoa, onion, bell pepper, and 2 tablespoons parsley.
  7. Top with crumbled vegan feta cheese.

Grilled Tempeh Skewers with Pineapple and Bell Peppers


  • 1 (8-ounce) package tempeh, cut into 1-inch cubes
  • 1/4 cup tamari or soy sauce
  • 1/4 cup fresh lime juice
  • 1/4 cup maple syrup
  • 1 tablespoon grated ginger
  • 1 tablespoon minced lemongrass (optional)
  • 1 pound pineapple, cut into 1-inch pieces
  • 1 red bell pepper, cut into 1-inch pieces
  • 1/4 cup chopped fresh cilantro

For the marinade:

  1. In a blender, combine tempeh, tamari, lime juice, maple syrup, ginger, lemongrass (if using), 2 tablespoons water, and 1/4 teaspoon salt.
  2. Blend until smooth.


  1. Thread tempeh cubes, pineapple, and bell pepper onto skewers.
  2. Brush tempeh with some of the marinade.
  3. Heat a grill to medium-high.
  4. Grill skewers until tempeh is lightly browned and pineapple has grill marks, about 3 minutes per side.
  5. Transfer skewers to a plate and brush with more marinade.
  6. In a small bowl, whisk together the remaining marinade and 2 tablespoons water.
  7. Serve skewers with the whisked marinade and chopped cilantro on the side for dipping.

Vegan Low-FODMAP Snacks and Desserts

Roasted Chickpeas with Herbs and Spices


  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 3 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro


  1. Heat oven to 400°F.
  2. In a large bowl, whisk together oil, paprika, cumin, garlic powder, and salt.
  3. Add chickpeas and toss to coat with the oil mixture.
  4. Spread chickpeas on a baking sheet.
  5. Roast, stirring once, until crisp and golden brown, about 20 minutes.
  6. Transfer chickpeas to a bowl and toss with parsley and cilantro.

Chia Pudding with Mango and Coconut Milk


  • 1 (13.5-ounce) can unsweetened coconut milk
  • 1/2 cup chia seeds
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 2 ripe mangoes, peeled, pitted, and sliced
  • 1/4 cup unsweetened shredded coconut


  1. In a large bowl, whisk together coconut milk, chia seeds, maple syrup, vanilla extract, and salt.
  2. Transfer the mixture to a 9-inch-square baking dish or other shallow dish.
  3. Cover and refrigerate until set, at least 4 hours or up to overnight.
  4. Spoon chia pudding into bowls.
  5. Top with mango slices and shredded coconut.

Flavor Variations for Chia Pudding

For a different flavor, try one of the following variations:

  • Chocolate Chia Pudding: Stir in 1/2 cup unsweetened cocoa powder with the chia seeds.
  • Cinnamon Apple Chia Pudding: Stir in 1/4 teaspoon ground cinnamon and 1/2 cup chopped apple (peeled if desired) with the chia seeds.
  • Vanilla Raspberry Chia Pudding: Stir in 1/2 cup fresh or frozen raspberries and 1 teaspoon vanilla extract with the chia seeds.

Meal Planning and Preparation Tips

To make your transition to a low-FODMAP vegan diet easier, here are some helpful tips:

Navigating the Low-FODMAP Vegan Lifestyle

Shopping for low-FODMAP vegan foods can make your weekly grocery trips feel overwhelming. Here are some strategies to make your shopping list and meal planning easier:

  • Stock up on pantry basics: Keep staples such as canned lentils and chickpeas, quinoa, rice, canned tomatoes, tamari or soy sauce, maple syrup, and olive oil on hand to cook with throughout the week.
  • Shop the perimeter of the store: Try to avoid the center aisles where many high-FODMAP foods are stocked.
  • Learn how to read food labels: Look for high-FODMAP ingredients such as garlic and onion powder, high-fructose corn syrup, wheat gluten, and malt extract.
  • Experiment with new ingredients: Try new low-FODMAP ingredients like almond milk, coconut milk, rice milk, gluten-free oats, and different types of plant-based milk.

Meal Prepping Strategies

Meal prepping is a great way to ensure that you always have low-FODMAP food options on hand. Here are some meal prepping strategies that can help:

  • Make a big batch of quinoa or rice and divide it into containers. Use it as a base for lunches and dinners throughout the week.
  • Roast a batch of vegetables and store them in the fridge. Use them to make salads, stir-fries, and bowls throughout the week.
  • Hard-boil a dozen eggs and store them in the fridge. Use them to make breakfasts, snacks, and salads.
  • Prep your pantry staples: Cook a large pot of lentils and divide them into containers. Cook a big batch of chickpeas and freeze them in 1-cup portions. Cook a large batch of black beans and freeze them in 1-cup portions.

Dining Out and Traveling with Low-FODMAP Needs

When dining out or traveling, it can be challenging to stick to a low-FODMAP diet. Here are some tips to help:

  • Research the restaurant ahead of time: Look at the restaurant’s menu online to see if there are any low-FODMAP options that appeal to you.
  • Ask your server for advice: Let your server know that you have dietary restrictions and ask them for guidance.
  • Order simple dishes: Look for dishes that feature whole, unprocessed ingredients.
  • Bring low-FODMAP snacks with you: Pack low-FODMAP snacks such as rice cakes, rice crackers, rice chips, rice cookies, and rice cakes to help keep you on track when you’re on the go.


Going on a low-FODMAP vegan diet can help reduce or eliminate digestive symptoms, improve gut health, increase nutrient absorption, and support overall well-being. With these delicious, easy-to-prepare vegan recipes, you’ll be able to enjoy tasty meals and snacks that are gentle on your gut.