IBS affects both vegans and non-vegans alike. When it comes to digestive ailments like these, prevention is always key.
When it comes to IBS, it’s important to consume foods low in FODMAPs, which can exasperate existing conditions. Fodmaps may cause negative symptoms such as diarrhea, or cramping if consumed.
What does FODMAP stand for?
Fodmaps stands for fermentable oligosaccharides, disaccharides, monosaccharides, polyols; In English, these are poorly digested sugars in the small intestine, that don’t absorb properly.
What foods are considered FODMAPs?
There are a few food groups that could be considered FODMAPs:
Fructans: Garlic, onions, wheat.
Fructose: Some fruits, honey, high-fructose corn syrup, agave.
Galactans: Beans, legumes, lentils, soybeans.
Lactose: Dairy.
Polyols: Sugar-based alcohols, and fruits with pits or seeds.
More detail on the high and low FODMAP vegans foods below, for fruits, vegetables and grains.
Vegetables and legumes high in FODMAPs
Garlic (as well as garlic salt & powder)
Onion (as well as onion salt and powder)
Artichoke
Asparagus
Baked beans
Beetroot
Black eyed peas
Broad beans
Cassava
Cauliflower
Celery
Falafel
Sauerkraut & kimchi
Haricot beans
Kidney beans
Lima beans
Leeks
Mange tout
Mung beans
Mushrooms
Sugar snap peas
Red kidney beans
Soy beans
Split peas
Scallions
Shallots
Fruits that are high in FODMAPs
Apples
Apricots
Avocado
Bananas
Blackberries
Blackcurrants
Boysenberry
Cherries
Currants
Custard apple
Dates
Figs
Goji berries
Guava
Lychee
Mango
Nectarines
Peaches
Pears
Persimmon
Pineapple (dried)
Plums
Pomegranate
Prunes
Raisins
Sultanas
Tamarillo
Watermelon
Cereals, nuts & grains that are high in FODMAPs
Anything containing wheat
Almond meal
Amaranth flour
Barley
Bran
Cashews
Pastries
Pasta
Udon noodles
Chestnut flour
Cous cous
Gnocchi
Muesli
Pistachios
Rye
Spelt
Vegan dips, sweeteners and sauces high in FODMAPs
Agave syrup
Fructose
Gravy (containing onion)
High fructose corn syrup
Hummus
Honey
Jam (mixed berry or strawberry)
Molasses
Pesto
Relish
Stock
Seems like a lot of foods right? Now let’s go through the safer foods for those to consider with a low FODMAP diet.
Vegan veggies that are low in FODMAPS
Alfafa
Bamboo shoots
Bean sprouts
Pickled beetroot
Blackbeans (only up to 45g)
Bok choi
Broccoli
Broccolini
Brussel sprouts
Butternut squash
Cabbage
Callaloo
Carrots
Celeriac
Chickpeas (up to 1/4 cup)
Chilli
Chives
Collard greens
Courgette (up to 65g)
Cucumber
Eggplant (up to 1 cup)
Fennel
Green beans
Ginger
Kale
Lentils (in small doses)
Lettuce
Marrow
Okra
Olives
Parsnips
Potato
Pumpkin
Radish
Red bell pepper
Nori
Baby spinach
Squash
Sweet potato (up to 1/2 cup)
Tomatoes (limited dosage)
Yam
Fruits that are low in FODMAPs
Ackee
Unripe bananas
Bilberries
Blueberries (up to 1 cup)
Breadfruit
Carambola
Cantaloupe (3/4 cup)
Clementine
Dragon fruit
Lingonberries
Grapes
Guava
Honeydew/galia melons (1/2 cup)
Kiwi (2)
Lemons
Limes
Mandarin
Orange
Passionfruit
Paw paw
Papaya
Pineapple
Plantain
Prickly pear
Raspberry
Rhubarb
Strawberry
Tamarind
Tangelo
Cereals, nuts and grains low in FODMAPs
Wheat free & gf breads
Corn bread
Rice bread
Spelt sourdough
GF pasta
Almonds (up to 10)
Cream crackers
Brazil nuts
Bulgur wheat (1/4 cup cooked)
Buckwheat
Brown rice
Chestnuts
Chips/crisps
Cornflour
Cornflakes
Flax seeds (up to 1 tbsp)
Hazelnuts (up to 10)
Macadamia nuts
Millet
Mixed nuts
Oatmeal (1/2 cup)
Peanuts
Pecans (10 halves)
Pine nuts
Polenta
Pop corn
Pretzels
Quinoa
Rice (basmati, brown, rice noodles, white rice)
Seeds (chia, hemp, poppy, pumpkin, sesame, sunflower)
Tortilla chips
Walnuts
Vegan dips, sweeteners and sauces that are low in FODMAPs
Aspartame
Acesulfame K
Almond butter
BBQ sauce
Capers (in brine, in vinegar)
Dark chocolate (up to 5 squares)
Dijon mustard
Golden syrup (up to 1 tbsp)
Ketchup (1 sachet)
Maple syrup
Marmalade
Marmite
Miso paste
Mustard
Peanut butter
Rice malt syrup
Soy sauce
Sriracha (up to 1 tbsp)
Sweet and sour sauce
Tahini paste
Tamarind paste
Vegemite
Vinegar (apple cider, balsamic, rice wine)
Wasabi
Good to know not all’s lost right? Of course, as a person suffering from IBS, I understand how hard food choices can be as everyone is different and not everyone will respond the same to certain foods.
For more in-depth information, visit the IBS diets website and check out their extensive list.
If this post was of use to you feel free to drop a comment below, bookmark for reference or send to a friend with IBS! Thanks for stopping by.
