How Low FODMAP Vegan Diet Is Helpful for People?

Counter IBS Syndrome by following a low FODMAP vegan diet. People need to consume plant-based food sources and low-calorie healthy snacks to improve their gut conditions. There are plenty of food choices available on a low FODMAP eating pattern.

Irritable Bowel Syndrome (IBS) is a medical condition that affects your gut health. Many people suffer from IBS while finding it difficult to digest food, bloating, gas, and pain. There are two ways to combat the gut-related medical conditions. Reduce stress from life and follow a low FODMAP vegan diet. You can meditate and see a specialist to remove strain from life. Follow a healthy and low sugar low FODMAP vegan diet pattern by reading this blog.

How Does IBS Affect the Gut?

Irritable Bowel Syndrome (IBS) affects the large intestine. It causes discomfort like bloating, pain, gas, muscle cramps, and diarrhea. Many people facing gut issues suffer from IBS. Irritable Bowel Syndrome is not a life-threatening disease but inconvenient to focus on daily tasks.

The primary reason for suffering from IBS is the high consumption of sugar-rich food sources. Also called the FODMAP diet that results in aggravated gut issues. The solution lies in following a low FODMAP vegan diet and changing eating habits. A plant-based diet contains less yet natural sugars without affecting the gut.

What Does FODMAP Stand For?

Here’s the complete explanation of the term FODMAP.

  • F-Fermentable
    A process through which gut bacteria ferment undigested carbohydrates produces gas.
  • O- Oligosaccharides
    GOS & fructose are found in several food sources like wheat, inulin, barley, shallots, garlic, onion, legumes/pulses/kidney beans, chickpeas, etc.
  • D- Disaccharides
    Lactose is found in dairy products like milk, butter, cheese, and yogurts.
  • M- Monosaccharides
    Fructose is found in honey, mango, pear, watermelon, etc.
  • P-Polyols
    Mannitol and sorbitol are found in apricots, apples, prunes, mushrooms, pears, etc.

Control IBS with a Low FODMAP Vegan Diet

Follow a vegan low FODMAP diet to meet the IBS issues. FODMAP refers to an umbrella that absorbs the sugar obtained from carbohydrates. It then ferments the sugar in the gut and results in gas production and stomach-related issues. Thus, consume low sugar food sources to stay balanced and prevent common symptoms like bloating, distension, pain, etc.

How Does FODMAP Diet Works?

A low FODMAP vegan diet works in three main phases.

1. Elimination Phase:

The initial stage of the diet starts with slowly reducing the intake of FODMAP food sources for two to three weeks.

2. Challenge Phase:

In this phase, FODMAP food sources are reintroduced to taste the patience of people. Although, a low FODMAP diet is followed at the same time.

3. Liberation Phase:

Depending on the result of the challenge phase, you will get a new and low FODMAP vegan diet.

Which Vegan Sources to Include in Low FODMAP Diet Pattern?

The five essential nutrients namely calcium, iron, protein, Vitamin B12, and zinc should be most consumed in a low FODMAP diet.

  • Protein
    * Quinoa: pops, flakes, and pasts
    * Buckwheat groats
    * Teff
    * Nuts
    * Spirulina
    * Edamame
    * Tofu, plain, firm
    * Tempeh
    * Seeds
    * Rolled oats
    * Miso paste
    * Soy beverage
  • Iron
    * Quinoa
    * Oatmeal
    * Pumpkin seeds
    * Sesame seeds
    * Buckwheat groats
    * Tempeh
    * Spinach
    * Sorghum
    * Pine nuts
    * Swiss chard
    * Sunflower seeds
    * Edamame
    * Cornmeal
  • Vitamin B12
    * Fortified plant beverages made from soy, almond, hemp, rice, and macadamia
    * Fortified nutritional yeast.
  • Zinc
    * Pumpkin seeds
    * Sunflower seeds
    * Wild rice
    * Tempeh, plain
    * Nuts
    * Tofu, firm, plain

Steps to Consume More Plant-Based Low FODMAP Food Sources

* Blend:

You can blend spinach into the two cups of rice, almond, or hemp beverage. Consume the same in hot cereals, muffins, pancakes, granola, and more for breakfast.

* Bake Items:

Another breakfast hack for following a low FODMAP vegan diet is to have breakfast cookies. Make cookies using buckwheat, quinoa, nuts, and seeds.

* Chips:

Savor healthy vegan snacks like vegan tostones, quinoa chips, kale, carrots, or parsnips for satiating a quick hunger.

* Grate:

Use the food processor at home to grate a variety of vegetables. Prepare small pieces of carrots, zucchini, or cucumber to be used for salad.

* Grind:

Make protein powder out of several nuts and seeds. Store it to use for later days.

* Saute:

You can saute spinach, kale, and green leafy vegetables to add to your vegan wraps or burritos quickly.


Choosing a vegan life is beneficial from a health and taste buds perspective. You can very well gel into the plant-based food-eating lifestyle to try new flavors and acquire the much-needed nutrition with ease. Just make sure to slowly move towards veganism to adopt it properly and efficiently. Moreover, a brand like Ojas Vegan that offers healthy vegan snacks will help you in adding distinctive plant-based tastes to different diet patterns.