Embracing A Plant-Based Low FODMAP Diet
A plant-based diet is a great way to fuel your body and lead to better overall health. It's also a diet that continues to grow in popularity with more and more restaurants and food brands coming out with plant-based alternatives on their menus and products to accommodate. Meaning, it’s easier than ever to follow this diet! You might be thinking, “Is it possible to follow a plant-based diet paired with low FODMAPs?” The answer is yes! These two diets do not have to compete with each other and put your irritable bowel syndrome (IBS) symptoms at risk. Dive into how you can be on your way to exploring a flavorful plant-based low FODMAP lifestyle.
What is a plant-based diet?
A plant-based diet is a diet approach that focuses on eating foods that come from plants such as fruits, vegetables, legumes, whole grains, nuts, and seeds. This means it excludes any animal products and some people tend to avoid heavily processed foods as well. People follow this diet for several reasons such as to improve their overall health. A plant-based diet can help reduce the risk of heart disease, cancer, obesity, and type 2 diabetes. Others do it because of its positive impact on the environment and it how reduces their carbon footprint. Others just want to try something new!
Just like the difference in reasoning for following a plant-based diet, so is how people follow it. You might assume it's all nothing if you follow a diet like this. This just simply isn’t true. You get to decide how strict you want to be. You can follow this once a week like the popular trend “Meatless Mondays”, or maybe you eat plant-based at home and when dining out you don’t. The journey is completely up to you!
Aren’t Most Plant-Based Foods High In FODMAPs?
This is a common misconception. Yes, there are plant-based foods that are high in FODMAPs but just like any food group, there are low FODMAP options. Grains and legumes tend to be plant-based favorites and are the ones that you may need to be careful with. However, there are ways to make some of those legumes lower in FODMAPs. Check out my blog post, Enjoying Your Favorite High FODMAP Foods: Tips and Strategies, to learn more about this.
What Are Low-FODMAP Plant-Based Protein Sources?
One of the first questions I get asked when someone is interested in following a plant-based diet is, “How do I get my protein in?”. I get it, you take away animal proteins and it feels like there isn't another option, and adding low FODMAPs to that restriction doesn’t necessarily make it easier. Tofu and tempeh are two great options to get in extra protein that stick to both of these diets. They're both made from soybeans which are in fact a high FODMAP food but the way they are processed and with the right serving size (6 oz of tofu and 3.5 oz of tempeh) makes them low!
Make sure when you buy tofu that you are getting one that says “extra firm” on the package and press the excess water out to eliminate as much FODMAP content as possible before cooking. The great thing about tofu and tempeh is that they're so versatile. Trying to find a recipe catered to the cuisine you’re looking for is no problem because they absorb whatever flavors you're adding to them easily. They are also really accessible as you can find them in almost every grocery store.
Now, don't forget about grains, legumes, nuts, and seeds because they're good protein choices too! As stated previously, grains and legumes can be high in FODMAPs but the right ones are great foundational foods for so many delicious plant-based meals! They’re also great sources of fiber creating a healthy gut microbiome. Here are some low FODMAP examples:
Rice
Quinoa
Corn
Oats
Spelt Sourdough Bread
Edamame
Chickpeas *
Lentils *
*These should be canned and drained. Make sure to check the serving sizes on the Monash University FODMAP app.
Looking for an easy and healthy snack? Nuts and seeds are perfect! Along with protein, most are packed with fiber and healthy fats too. Low FODMAP examples include:
Brazil Nuts
Hazelnuts
Peanuts
Pecans
Chestnuts
Pine Nuts
Walnuts
Chia seeds
Sunflower seeds
Hemp Seeds
Pumpkin Seeds
Sesame Seeds
What about Fruits and Vegetables?
Finding low-FODMAP fruits and vegetables is just as important as good protein sources. Incorporating more fruits and vegetables into your diet provides you with the vitamins, minerals, and extra fiber that you need to keep your body running at its best. Try and add fruits and vegetables of different colors throughout your day. This will increase the variety of nutrients you will consume! Here are some low FODMAP examples:
Vegetables
Green beans
Bamboo Shoots
Broccoli Heads
White Cabbage
Carrots
Cucumbers
Collard Greens
Corn
Kale
Leeks (green leaves only)
Green onion (green tops only)
Romaine and Iceberg Lettus
Oyster Mushrooms
Olives
Potatoes
Spinach
Fruits
Blueberries
Bananas
Cumquats
Dragon Fruit
Lemon
Lime
Kiwi
Clementines
Orange
Papaya
Raw Pineapple
Again, make sure to check the serving sizes on the Monash University FODMAP app.
Can A Plant-Based Diet Low in FODMAPs Taste Good?
It absolutely can! There are so many fantastic recipes out there as well as flavorful herbs and spices that will keep your IBS symptoms at bay while creating delicious meals. Sacrificing flavor for health is just a plain myth. Here are some great herbs and spices that will add depth and flavor to any plant-based dish.
Ginger
Pepper
Cumin
Basil
Rosemary
Oregano
Dill
Cinnamon
Paprika
Thyme
Mint
Curry Powder
Bay Leaves
Parsley
Sage
Summary
Transitioning to a plant-based diet does not have to be complicated! I suggest taking it slow and in steps like starting with a few meals a week to ease yourself into this new lifestyle change. Try and experiment with as much variety as possible to help keep things interesting. Eating the same thing over and over again is no way to live! Lastly, as you move forward in your IBS FODMAP journey and expand your diet more and more based on what you can tolerate, sticking to a plant-based diet as well will just get easier! Remember to consult a dietitian for personalized guidance.
References:
Tomova, Aleksandra, et al. "The Effects of Vegetarian and Vegan Diets on Gut Microbiota." Frontiers in Nutrition, vol. 6, 2018, https://doi.org/10.3389/fnut.2019.00047. Accessed Jul. 2023.