Looking for a low FODMAP vegan breakfast worth waking up for? I’ve got you! I know that it can be difficult finding low FODMAP vegan recipes that are actually delicious (and nutritious!) so I’ve compiled 14 of the best to fit any craving: sweet or savoury, hot or cold, brunch-worthy or on-the-go.
It’s really difficult finding good low FODMAP vegan recipes on the ol’ interweb. And, I know that I haven’t written a ton of low FODMAP vegan recipes in the past, but that’s changing (promise!!). My newest cookbook, Good for Your Gut (coming March 2022!) is about a third low FODMAP and I will be adding even more low FODMAP recipes to this site to help support you when you are in the elimination phase of your low FODMAP diet.
Why low FODMAP?
The low FODMAP diet isn’t a weight loss diet, it’s a therapeutic learning diet to help those with IBS reduce their symptoms and understand their food intolerances. It’s not meant to be followed long-term, which is a common misconception. Eventually, my goal for anyone with IBS is to eat a high FODMAP, plant-focused diet to help foster a healthy microbiome and regulate digestion for the long term. In fact, I manage my own IBS symptoms in just this way.
Low FODMAP recipes can also be helpful as an occasional quick fix to help minimize bloating or digestive discomfort because they are low fermentation and lead to less gas production. They won’t exacerbate diarrhea. So if your digestion takes a sharp turn, eating low FODMAP recipes for a couple of days (once you’ve had your doc check you out!) can help offer a little bit of relief.
I’ve written a ton about the low FODMAP diet here on the blog, so if you’re curious about what FODMAPs are, or which vegan foods are low FODMAP just click on these hyperlinks to learn more. I’ve also got an amazing FREE PDF with a 1 day low FODMAP meal plan, low FODMAP food list and more.
Low FODMAP vegan breakfast ideas you’ll actually want to make
Just because you’re on a low FODMAP elimination doesn’t mean you shouldn’t enjoy what you’re eating! I’ve got 14 fantastic low FODMAP vegan recipes for you to try.
Looking for more Low FODMAP Vegan Recipes?
Low FODMAP Vegan Breakfast Recipes: Turmeric Green Smoothie
- 1 cup packed baby spinach or kale
- 1 orange peeled
- 1 cup water
- ⅓ medium ripe banana frozen
- ¼ cup canned light coconut milk
- 1 tablespoon chopped fresh ginger
- ¼ teaspoon ground turmeric or up to ½ teaspoon if you love it!
- freshly cracked black pepper
- Add spinach, orange, water, banana, coconut milk, ginger, turmeric and pepper to the blender. Blend on high until smooth, and enjoy!