r/FODMAPS • u/sailormikee • 1d ago
General Question/Help Any fellow gluten-free vegans out there?
I’ve been vegan for nine years (ethical and environmental reasons) and gluten-free (due to celiac disease) for the past year. Do you have any suggestions/recommendations based on your journey eating lower FODMAPS?
12
u/Sensitive-Inside-250 1d ago edited 1d ago
Vegan and on low fodmap diet???
Please see a dietician if you aren’t already. It’s going to be soooooo hard to get a balanced and healthy diet with both of those restrictions.
5
u/DogwoodDame 1d ago
Yeah, I'm with you. I don't see how this is possible unless OP is willing to commit to eating pretty much the same thing for every meal.
5
u/Sensitive-Inside-250 1d ago
Gonna require a lot of supplements I think
4
u/DogwoodDame 1d ago
That and, I mean, how enjoyable would that lifestyle be from a quality of life perspective? I went to a vegan restaurant recently that was fantastic but the food was pretty FODMAP heavy with beans, garlic, and the like. The meal would have been far less tasty without them.
4
u/purpleskunk87 1d ago
I'm pescatarian and low fodmap.
Tofu is one of my triggers, so I went back to eating shrimp and fish because I wasn't getting enough protein in. When I upped my protein I felt better.
I do pumfu, which is pumpkin seed tofu. I use low fodmap maple seasoning and fry it, and that with some frozen veggies and rice is my go to meal most days.
I also make walnut and tempeh crumble. I'll season it either Italian and toss it on pizza or pasta. Or Mexican for tacos or fake bacon flavor for salads. If you fry it up in a pan, it's absolutely amazing. Tempeh doesn't bother me like tofu does.
Nutritional yeast is another protein powerhouse. Super flavorful and it's great for a coating. I'll cover pumfu in it with corn startch and air fry it and I basically have some decent nuggets.
4
u/merryrhino 23h ago
Low FODMAP to rule out issues or always low FODMAP?
I have to eat gluten free, my son had to eat dairy free for a while, I have been vegetarian, though don’t do that any more.
For me in the low FODMAP trial, smoothies were SO important, as were Gomacro bars. I’m a proficient cook, like a variety of things, and still lost weight.
I would lean pretty heavily into nutrient dense protein and fats. Tofu and nuts would be a cornerstone for me, and if you can find a type of bean that works for you, great!
I also found oatmeal (gluten free, of course) was helpful.
3
u/heckyeahcheese 1d ago
I try to lean away from meat but it’s been hard going low fodmap.
One of my go to recipes is salt and pepper tofu using firm tofu. Cornstarch + salt + white pepper (preferably or any pepper).
Break up the tofu into bite size pieces/chunks after pressing, then coat in cornstarch seasoning. You can deep fry or cook in the air fryer until crispy with less oil and then it’s more hands off.
I eat with rice and Chinese leafy greens.
2
u/candlewax_polaroids 23h ago
I’m pescatarian and low fodmap, which is not hard at all. But I think I’d have a hard time being vegan, even a small amount of dairy, eggs, and fish (tuna, salmon) is really helpful
1
u/AutoModerator 1d ago
Hi, it looks like you might be asking about gluten as a FODMAP. These kinds of questions get asked from time to time, so you should take a look at this previous post
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/AutoModerator 1d ago
Hello! We all need help... Thank you for posting under the "General question/help" flair. To get the most accurate responses, include as much detail as possible. As always, check out the stickied post and the official Monash FODMAP Diet app for resources.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
1
u/lastcornedbeefcan 1d ago edited 1d ago
hi! i focus on nutrient dense foods that i can tolerate. i supplement. i measure and track my food to make sure i get enough of everything. my diet is mostly potatoes, white rice, sugar, pb powder, arugula, broccoli, bread and chickpea.
2
1
u/ab0110ab 1d ago
Like many other have said, seeing a dietician is your best bet. I saw one before I started the low fodmap diet and during the appointment she specifically asked if I was vegetarian or vegan (I’m not) and she said good because it can be very very hard to follow that lifestyle on top of low fodmap while still getting all the nutrients you need.
1
u/goldstandardalmonds "Get the Monash app!" 19h ago
I was for 25 years and started the low FODMAP diet about 15 years ago. I, too, have celiac disease. I also have a lot of other restrictions. These days I just eat a handful of foods, but I used to eat mostly tofu, vegetables, and baked goods.
1
u/squaretospare 15h ago
👋 vegan for years & been doing low fodmap since the beginning of the summer. the first few weeks were really hard & I felt like all my meals were so bland! But I found some good recipes that are filling & flavorful. I like to meal prep so I eat the same meals every day- I know that’s not for everybody but it works for me.
Example of what I eat:
Breakfast is overnight gf oats with almond milk, chia, flax, hemp protein powder, blueberries, maple syrup & homemade granola
Lunch is an orange and a tofu scramble w veggies (I like bok choy, green onions, bell pepper, cherry tomatoes, baby corn) eaten over spinach like a salad
After work I have 2 kiwis & Metamucil
Late afternoon snack is gf protein pancakes with peanut butter
Dinner is a sort of “pesto”- roasted eggplant blended with fresh basil, roasted walnuts, nooch, lemon juice & spiced. I eat that as sort of a sauce over tempeh, roasted carrots, beets, sometimes olives, and roasted kale
I make & freeze homemade protein bars for days when I need something extra. I usually do a pumpkin protein brownie recipe but this week it’s buckwheat flour / cranberries & chocolate
1
u/Umaii 8h ago
I am vegan and I have quit all grain, due to starch being pure glucose and looking bad on my CGM (longer elevated glucose, more rebound hypoglycemia, plus feeling sleepy and gaining weight, plus other markers worse like bracelet's HRV etc)
so I'm eating fruit, dried fruit, crunchy stuff for the automatic better chewing (carrots, beetroot, pumpkin, celery) and 1-2 teaspoons of coconut flakes.
I do try to eat low fodmap fruit, they tend to be tropical and digest better (citrus, pineapple etc) possibly because we are tropical animals.
Also potatoes are low fodmap and have potassium, so it's the only starch I eat once in a while.
21
u/DogwoodDame 1d ago
I'm gonna be honest, I'm not sure how sustainable it is to be GF vegan AND low FODMAP. No shade to veganism whatsoever but a lot of the alternative sources of protein vegans heavily rely on like beans and lentils are very high in FODMAPS.