10 effective resources for a Low FODMAP vegan diet
16 Jan 2018 

It’s not a secret that following a vegan lifestyle while on the Low FODMAP Diet can be challenging. Challenging – yet not impossible.

 

There are fantastic, effective and useful resources out there to help you manage Low FODMAP and vegan eating.

1. Monash University blog: Eating vegan on a low FODMAP diet


The university that founded The Low FODMAP Diet offers very useful information about plant-based sources of dietary protein and other important tips.

 

It’s a must-stop for any vegan embracing The Low FODMAP Diet.

Link

2. The FODMAP Friendly Vegan eBook

 

 “FODMAP Friendly Vegan” is a beautiful blog, which also offers a dedicated eBook.

 

 According to the website “The FODMAP Friendly Vegan is a 195-page resource and recipe book for those looking to clean up their diet and introduce more plant-based, wholesome foods. The eBook includes handy food and equipment guides, exercises to promote digestive health, a symptoms journal, and over 65 gluten, dairy, wheat, and sugar free recipes that are all vegan, low-FODMAP, low-cost and incredibly simple to prepare. “

 

Price: $12.95

 

Link

3. Book: “Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything by Jo Stepaniak

 

This book (published in 2016) contains over 100 vegan Low-FODMAP recipes.

 

According to Amazon “In this groundbreaking resource and cookbook, Jo Stepaniak lays bare not only the FODMAPs vegans with IBS need to avoid, but also the wide assortment of nutritious plant-based foods that are generally well tolerated. Easy-to-read tables and shopping lists arm readers with all the information they need to navigate the supermarket and purchase kind-to-the-gut fruits, vegetables, grains, nuts, seeds, beverages, and condiments.”

 

Price: $17.95
 

Link

4. “The low FODMAP vegan recipe eBook” by Krystal Candy

 

The eBook includes 40 vegan, gluten free and low FODMAP recipes, along with information and resources about the Low FODMAP Diet and IBS. “It is possible to continue (or become) vegan while following the low FODMAP diet, and that it doesn’t mean eating bland, boring meals every day - but quite the opposite!”

 

Price: $6.5

 

Link

5. The Wild Gut Project: Low FODMAP Vegan Meal Maker Guide

 

The blog “The Wild Gut Project” offers a very handy Low FODMAP Vegan Meal Maker Guide. It's free and in order to receive it you just need to provide your email address. This cute blog is run by Carrie, a vegan Londoner with an academic background in biomedical science and healthcare

Price: free

Link

6. Laura Fafard’s manual "Going Low FODMAP on a Vegan Diet"

 

This manual (from 2013) was downloaded from Kate Scarlata's blog and it’s a fantastic resource for a Low FODMAP vegan diet. It contains information and also a few recipes.

 

Price: free

 

Link

7. A Little Bit Yummy: Low FODMAP Vegan Protein Sources

 

This highly informative blog post was authored by Alana Scott and reviewed by Joanna Baker (APD). It also includes a table of Low FODMAP friendly grains, the recommended serving size and their protein level.

 

Price: free

 

Link

8. Stephanie Clairmont: Low FODMAP Meat-free Meals: How to Plan a Healthy Low FODMAP Vegetarian Diet

 

Stephanie Clairmont’s post is dedicated to both vegan and vegetarian Low FODMAP eating. It includes recipes, tips, ways to add omega 3 from plant-base sources and more.
 

Price: free

 

Link

9. Livekindly: Vegan with IBS? How to survive on a Low FODMAP plant-based diet

 

The website offers very handy and easily downloadable lists of Low FODMAP vegan options, as well as meals ideas. There are also general FODMAP and IBS explanations for beginners.

 

Price: free

 

Link

10. IBS FREE AT LAST: FODMAPs for Vegans

 

And last (but by all means not least), a useful post by Patsy Catsos, (MS, RDN, LD) is a medical nutrition therapist, FODMAP expert, and author. 


In Patsy's post you can find about Low FODMAP vegan options, including information about protein consumption.

 

Price: free

Link 

We hope you enjoyed this round up of effective resources for a Low FODMAP vegan diet. 

Please feel free to share this guide. 

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© 2018 by The FODMAP Talk (hello@thefodmaptalk.com)

DISCLAIMER: The information provided via the "The FODMAP Talk" channels does not intend to replace professional advice provided by a qualified health care professional (e.g. a registered dietitian, medical practitioner etc.).