Satisfy your hunger with these tasty and healthy vegetarian low fodmap recipes that won’t leave you feeling bloated, gassy, or out of sorts. They are gluten-free, dairy-free, and plant-based too! Make them for yourself or the whole family to enjoy.
What is FODMAP? What is FODMAP Diet?
This Beginners Guide to a Low-FODMAP Diet from Healthline can help explain in greater detail. Ultimately if you struggle with digestive symptoms including bloating, gas, and stomach pain often(and have ruled out more serious conditions like Crohn’s or colitis), eating the right foods might be the solution!
What Does FODMAP Stand For?
FODMAP is actually an acronym for foods that contain specific short-chain carbohydrates that can cause digestive issues like gas and bloat (FermentableOligosaccharides, Disaccharides, Monosaccharides, and Polyols).
Individuals with IBS typically find it hard to digest foods that contain FODMAPS and following a“low FODMAP” diet can help alleviate IBS-related symptoms.
What are FODMAP Foods?
FODMAP Foods to Avoid
Some of the more common “worst” things to avoid are:
- Artificial sweeteners
- Wheat or rye bread
- Beans or lentils
- Dried fruits or a fruit juice concentrate
- “Stone” fruits like peaches
11 Vegetarian Low FODMAP Recipes
These vegetarian low FODMAP recipes are satisfying, healthy, flavourful, and easy but do not contain high FODMAP foods that can cause gas, bloating, and digestive upset in individuals who often suffer from IBS related symptoms. There are even a few low FODMAP desserts mixed into this tasty bunch of recipes. Here are some delicious low fodmap recipes you are going to love! Low fodmap cooking may be even easier than you think!
Can you be low FODMAP and vegetarian?
Absolutely! There are actually so many foods that are vegetarian friendly and also great for a low fodmap diet. You just have to be aware of which foods you need to avoid or eat in moderation, and which vegetarian foods you can have in abundance.
There are a ton of resources online that will help you decipher which foods you can enjoy, but this list of vegetarian recipes below should definitely get you started and inspire you to get cooking!
The FODMAP Recipe Ideas
3-Ingredient Pancakes by Sweet Simple Vegan
Start the day super simple with these delicious vegetarian pancakes. they are sure to please your tastebuds. This recipe is super easy and delicious. It’s a great option for a healthy and filling breakfast to help start your day.
A medium banana can be low fodmap if it’s unripe, so rather than using “spotty bananas” as the recipe calls for, use bananas that are slightly green still!
Also, according to Monash University (the authority on the low FODMAP diet), two tablespoons of maple syrup is considered safe, so enjoy some drizzled over these tasty pancakes.
Quinoa Veggie Bowl by Nutriciously
This bright and beautiful vegetarian bowl is a perfect LF recipe as quinoa and canned chickpeas are both considered low FODMAP, along with all the delicious veggies in this bowl. Also, instead of regular onion (which is high FODMAP), this recipe calls for green onions which are a go!
Fodmap FriendlyVegetarian Curry from George Eats
For low fodmap dinner recipes, this rich and satisfying vegetarian curry dish is another incredible low FODMAP recipe that’s perfect for a chilly day. It has a delicious combination of spices, and vegetables including fennel, carrots, tomatoes, and cabbage. Serve with some white rice and tender green beans and you’re good to go!
Low FODMAP Red Pepper Pasta byFun Without Fodmaps
This delicious low fodmap recipe is creamy and yummy. Low fodmap dinner recipes is smothered in red sauce and packed with veggies! Toss with your favorite FODMAP-friendly pasta and enjoy for supper or lunch leftovers. This is an easy low fodmap dish everyone can really enjoy.
Gluten Free Banana Bread with Quinoa by Cotter Crunch
This vegetarian, sweet, and satisfying banana bread loaf is made with low FODMAP-friendly quinoa, and you can use slightly green bananas for the recipe as well. This recipe makes a great snack or even a yummy replacement for the toast at breakfast with a side of scrambled eggs! Your tastebuds will thank you.
Best Ever Dairy Free Frittata by NITK
This delicious delicious low fodmap is a perfect way to start the day. It’s packed with veggies and green onions (onions are high FODMAP, but not green onions), and to keep it vegetarian-friendly, don’t use the bacon! This recipe is surprisingly quick to prep.
Low Fodmap Brownies by Pretty Delicious Life
Want a vegetarian dessert recipe? Fudgy, chewy, and so delightful, these rich vegetarian-friendly brownies are totally low FODMAP approved and are made with whole food ingredients…perfection! This one is a tried and true family favourite and a perfect option for when you want a rich chocolate treat.
Loaded Air Fryer Nachos by NITK
You can definitely still enjoy nachos on a low-FODMAP diet with this tasty and easy recipe. Simply omit the red onion, and use a low-FODMAP-friendly salsa, like FODY Foods salsa, or a homemade one with no onion! Serve with some side dishes and turn it into a full meal that will make your family happy.
Low FODMAP Minestrone Soup by Rachel Pauls Food
When looking for low fodmap dinner recipes, this low-FODMAP minestrone soup recipe is gluten-free, vegetarian, and also vegan. It’s easy to make, for a soup, with not a lot of fuss, and perfect for making in batches to freeze for later!
FODMAP Friendly Cucumber Tomato Salad by George Eats
This stunning dish is a twist on a traditional Greek salad made with low-FODMAP ingredients and a list of substitutions if necessary. It’s super simple but so beautiful and would be perfect to bring to a potluck or serve at a gathering. You can make this into a light meal or turn it into side dishes for another dish and it will still be well received.
Faux Falafel Quinoa Veggie Burgers from Feed Me Pheobe
Craving a burger? Give these simple and healthy vegetarian ‘falafel’ burgers a try. They are low-FODMAP friendly (just opt for plant-based yogurt for the tzatziki topping), and also made with gluten-free buns!
FAQs about low fodmap foods
Is corn Low FODMAP?
Corn is one of those yes/no answers. Corn is high in fiber and takes longer to digest making it HIGH FODMAP. But, eating half an ear of corn is LOW FODMAP. So in moderation, you can eat corn within your diet.
Is Peanut Butter low FODMAP?
Natural peanut butter that isn’t high in sugar or contains high fructose corn syrup can be low FODMAP in moderation.
Are Eggs low FODMAP?
Eggs are great on a low fodmap diet because they are high in proteins and nutrients while being fast to digest.
Are Potatoes low FODMAP?
Potatoes are low FODMAP and a welcomed part of the diet. Red and yellow potatoes are no FODMAP making them even healthier options than baking potatoes like russets.
Is Broccoli Low FODMAP?
Broccoli can be enjoyed in moderation and so can broccolini (the longer skinnier cousin to your broccoli tree veggies).
Are Carrots Low FODMAP?
Carrots are a very healthy and good choice for IBS diets.
Are Tomatoes Low FODMAP?
Yes, tomatoes are a great low FODMAP choice.
Is Butter Low FODMAP?
While butter isn’t super healthy it is low FODMAP because it has no carbohydrates,
Is Avocado Low FODMAP?
Avocados are full of healthier fats are low FODMAP is eaten in smaller healthier-sized portions. Large amounts wouldn’t be good for ibs symptoms.
Are Bananas Low FODMAP?
Unripe bananas (green ones) are low FODMAP but as they age and turn yellow and grow brown spots they become high FODMAP.
Is Spinach Low FODMAP
Yes, spinach is another great IBS diet-approved veggie.
Is Celery Low FODMAP?
Eating just 1/4 of a celery stick in one sitting is low fodmap but celery has alcohol sugars in it which are not great for FODMAP diets.
Are Mushrooms Low FODMAP?
Most mushrooms are high in FODMAP and shouldn’t be consumed on these types of diets. if they are, then try to reduce the amount needed so that portions have very little mushrooms.
Is Almond Milk Low FODMAP?
Yes, because there is a very low ratio of almond to water in almond milk the almond milk is low FODMAP.
Is Honey Low FODMAP?
Honey should be avoided or had in extreme moderation like stone fruits and other things as it is high in sugars and not great on a low FODMAP diet.
Is Hummus Low FODMAP?
In small amounts, hummus can be great on a FODMAP diet. You could probably have up to 1/4 cup serving sized portion but it’s truly up to the specific recipe as well.
I hope you are inspired by this mouthwatering list of vegetarian low FODMAP recipes that can be enjoyed casually or for a special occasion.
Which will you make first? Tell me about it in the comments and be sure to pin the photo below to save this list for later.
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