The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (2024)

I’ve put together over 40 vegetarian low FODMAP recipes from my over 5 years of working with this diet, including some fan favorites from my low FODMAP cookbook!

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (1)

Anyone who has been on the low FODMAP diet knows that it is one of the harder sets of hodgepodge rules to follow. And when so many healthy vegetables, grains and legumes are off limits, one downside is that it can end up pointing you towards putting more meat on your plate. Vegetarian low FODMAP dinner recipes are much harder to find, simply because adding that second restriction to the pile leaves much less to play around with.

That said, I’m fully a believer that healing the gut and supporting our microbiome for the long-term are both strategies that skew towards a plant-based lifestyle over one that is full of animal protein. Getting there can be trickier, especially if you’re dealing with an acute issue like SIBO. But one way to bridge the gap is to incorporate more vegetarian low FODMAP recipes into your rotation.

When I recently asked you guys for recipe requests on Instagram, I couldn’t believe how many people asked for vegetarian or vegan SIBO recipes. There is of course no one diet for SIBO, but many people go the low FODMAP route. Others omit on even more allergens, like all dairy, gluten, corn and soy. If you fall in the all of the above camp, or are following a practitioner diet like the SIBO Specific Food Guide or Bi-Phasic Diet, I’d recommend picking up a copy of SIBO Made Simple.

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (2)

Of the 90 dishes in the book, nearly 60 percent are vegetarian low FODMAP recipes, and all are free of the big allergens just mentioned. To give you a taste, I’ve included some of them on my list of ideas below.

For those who are just exploring a vegetarian low FODMAP diet, some dairy, soy and wheat is on the table, as the low FODMAP diet does not completely eliminate these. Particularly if you’re not eating animal protein, a little tofu or cheese can go a long way to making you feel satisfied.

Before I go any further, if you are still new to the low FODMAP diet, I’d recommend checking out this list of low FODMAP ingredients to learn about what is on and off limits, as well as how to cook for a low FODMAP diet.

If you’re ready to dive into putting it into practice, this round-up of the best low FODMAP recipes is also helpful—it includes low FODMAP breakfast recipes, desserts, condiments and more. But if you’re in the plant-based camp, today’s post is all about weeknight meals to get you started with a vegetarian low FODMAP diet.

I’ve included some great low FODMAP vegetarian recipes from around the web, in addition to ones from my site and the book. Feel free to just use them as a guide or for inspiration on the many cuisines and techniques that can allow you to add more variety to this doubly restrictive diet. All of these vegetarian dinners would be great with a simple side salad – just use the best low FODMAP salad dressing!

For the omnivores, here is a great list of the best low FODMAP dinner recipes.

And finally, if you’re interested in low FODMAP snack ideas, this low FODMAP popcorn is a vegetarian winner.

With health and hedonism,

Phoebe

THE 42 BEST VEGETARIAN LOW FODMAP RECIPES (+ VEGAN OPTIONS)

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (3)

Skillet Quinoa Enchilada Bake | Feed Me Phoebe

To make this vegan, simply use plant-based cheese (make sure it’s not cashew based)

Low FODMAP Tomato Soup | Feed Me Phoebe

Low FODMAP Baked Tofu Salad | Feed Me Phoebe

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (4)

The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan, Gluten-Free) (5)

Summer Squash Moqueca | SIBO Made Simple

FAQs

Can you eat eggs on Fodmap diet? ›

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.

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Are tomatoes high in FODMAP? ›

Let's take a look at the FODMAP friendly amounts in fresh tomatoes: Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

Is Potato high FODMAP? ›

Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person. However, there is no moderate threshold specified and other websites suggest that white fleshed potatoes are FODMAP free.

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Can you be vegan and low FODMAP? ›

“There are many vegan foods that are low in FODMAPs,” says Vasko. “Low-FODMAP protein sources include firm tofu, tempeh, peanuts, quinoa, and walnuts. As far as fruits and veggies are concerned, kiwi, cantaloupe, oranges, bell peppers, green beans, and oyster mushrooms are low FODMAP, to name a few.”

Is peanut butter high in FODMAP? ›

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.

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Is coffee OK on Fodmap diet? ›

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

Is popcorn OK on Fodmap diet? ›

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.

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Are cucumbers high in FODMAP? ›

Yes, cucumbers have a low FODMAP threshold. That threshold differs a little based on the variety (as we'll get into below) but both common varieties are low FODMAP in 75g serves, or approximately 1/2 cup.

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Is Tuna a low FODMAP food? ›

Tuna is low FODMAP in normal serving sizes. Fish and seafood are considered proteins and don't contain carbohydrates. Since FODMAPs consist only of carbohydrates, protein foods are free from FODMAPs. Avoid flavoring with garlic, onion, breading made with wheat, or any other high FODMAP ingredients.

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Why am I gaining weight on low FODMAP diet? ›

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.

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What vegetables are not allowed on Fodmap diet? ›

The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.

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What diet is closest to low FODMAP? ›

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

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Who should not follow a low FODMAP diet? ›

Remember, a low-FODMAP diet isn't for people with eating disorders, those with too many other dietary restrictions, or those who are pregnant. These people should consider alternatives like a FODMAP-gentle diet.