If you’re plant-based AND low FODMAP, finding recipes can be a challenge so I’ve curated this list of ten vegan low FODMAP dinner recipes to make Monday to Friday a little easier!
Before we get there, some of you may be wondering what a FODMAP is, and why someone might go on a low FODMAP diet? Let’s start with the basics.
What does FODMAP stand for?
FODMAP is an acronym for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. The FODMAPs are carbohydrates that are not fully digested by some of us; if we have irritable bowel syndrome (IBS), these FODMAPs move into the colon where they are fermented by bacteria causing gas, intestinal discomfort and bloating. Some FODMAPs, like lactose, can also draw water to them, loosening up your bowel movements.
Many plant foods have high FODMAPs, such as apples, mangoes, pears, asparagus, artichoke, garlic, wheat, barley, rye, honey, agave syrup, yogurt, and cashews. You might have noticed that these are really healthy foods…so don’t avoid them if you don’t have to! In fact, if you don’t have IBS, eating more FODMAP-rich plant foods may help you build a healthier microbiome.
Why might one go on a low FODMAP diet?
A low FODMAP diet involves eliminating high FODMAP foods from your daily meals for 4 – 8 weeks to allow your system to calm down, after which, you slowly reintroduce them back into your diet. When you reintroduce, it allows you to identity which FODMAPs are triggering the IBS symptoms and which are not…and how much you tolerate.
Although this is a great initial strategy for those with IBS, and helps to relieve intestinal discomfort, it’s definitely not a long-term solution. Remember that low FODMAP diets should always be temporary because what makes them effective is also what makes them potentially harmful long term: it starves the good microbes in our gut and can place our gut health at risk.
There are so many different reasons why a person may feel intestinal discomfort, and it may not be because of IBS. If you experience any intestinal discomfort after eating certain foods and symptoms persist, go talk to your doctor. If you know that you have IBS and want to try a low FODMAP diet, come and see us for a one-on-one consult.
10 Low FODMAP Vegan Dinner Recipes
You might be wondering if you can actually go low FODMAP while maintaining your plant-based or vegan diet and the answer is, yes you can! There are plenty of low FODMAP plant foods to enjoy so you stay well nourished as you get to the bottom of your gut troubles. Here are 10 low FODMAP vegan dinner recipes to help make meal planning easier too!
Vegan Low FODMAP Dinner Recipes: Cobb Salad
- 1 package tempeh sliced into 1/2 cm (1/4 inch) slices
- ¼ cup tamari gluten free if desired
- 2 tablespoons pure maple syrup
- 1 tablespoon apple cider vinegar
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- 1 tablespoon avocado oil for cooking
Red Wine Vinaigrette
- ¼ cup red wine vinegar
- ¼ cup avocado or extra virgin olive oil
- 2 tablespoons Dijon mustard
- 2 teaspoons dried oregano
- 1 teaspoon salt
- freshly cracked pepper
- 2 hearts of romaine or one head of romaine lettuce, chopped
- 2 cups diced cucumber
- 1½ cups thawed frozen corn
- 2 small tomatoes deseeded and diced
- 1 cup low FODMAP vegan cheeze a starch based choice like Violife with no soy or cashews
- ½ avocado sliced
- ¼ cup minced chives
- In a sealable glass container, whisk up tamari, maple syrup, apple cider vinegar, cumin and smoked paprika. Add sliced tempeh, sealand gently invert to coat tempeh with marinade.
- Marinate on counter for up to 1 hour or in the fridge for up to a day.
- When ready to cook, heat avocado oil in a nonstick skillet on medium heat. Frry tempeh until golden brown on both sides, about 2-4 minutes a side.
Red Wine Vinaigrette
- In a jam jar, shake up red wine vinegar, oil, Dijon, oregano, salt and pepper. Set aside.
- In a medium bowl, toss romaine with half the dressing. Arrange on a platter.
- Top with cucumber, corn, tomatoes, cheeze and avocado. Sprinkle over chives and remaining dressing and serve.