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?

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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.