Navigating the FODMAP Diet for Vegetarians and Vegans IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

FAQs

Is a vegetarian diet bad for IBS? ›

Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. Vegan diets that avoid triggering foods could leave out essential vitamins and minerals, such as protein, iron, and calcium.

Some people may see results within 2-3 weeks, while others may need to stick with it for several months before feeling better. While there are many benefits to a low FODMAP diet, it is important to consult with a doctor or dietitian before starting one.

Foods that trigger symptoms vary from person to person. To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including: Dairy-based milk, yogurt and ice cream. Wheat-based products such as cereal, bread and crackers.

1. Low FODMAP Phase or Elimination Phase: The goal is to reduce the number of high FODMAP foods you eat and focus on eating low FODMAP foods so you can see if high FODMAPs are triggering your gut symptoms. This phase only lasts for 2 to 6 weeks.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

High FODMAP fruits include apples, apricots, cherries, figs, mangoes, nectarines, peaches, pears, plums, and watermelon. If you choose to eat these fruits, limit yourself to 1 serving per sitting. Vegetables contain a wide array of FODMAPs and several vegetables contain multiple types.

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Are Eggs Low Fodmap? Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.

Are blueberries low in FODMAP? ›

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn. This is more than the 4–5 cups typically recommended as a standard serving size.

Other Foods that Can Cause IBS Symptoms

Even some healthy foods can generate digestive discomfort, including beans and cruciferous vegetables such as broccoli and Brussels sprouts, as well as nutritional and weight-reduction supplements.

Avoid sausage, bacon, pepperoni, salami, and marbled cuts of meat. Examples of lean meats you should add to your diet if you have IBS include white-meat chicken, white-meat turkey, and cuts of beef like sirloin and top round. Your doctor or nutritionist may also recommend eating pork, veal, duck, and fish.

Low FODMAP foods to enjoy instead include:

Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

However, it's important to remember that not all plant-based proteins are equally suited for IBS sufferers. For instance, soy protein can be problematic as it contains FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols). These compounds can induce IBS symptoms in some individuals(5).