Vegan Low Fodmap Diet

[catpurple7]

Hi all, I wondered if anyone has followed a vegan low fodmap diet and has any advice?

[Luisa22]

I'm sorry my own experience may sound a bit negative, but we are all so different with IBS.

Personally, I had to give up a vegan diet. Many veggies I could tolerate nicely especially when steamed, but it was the protein sources that got me. I found I could eat vegan proteins but in such tiny amounts that I was not getting enough protein at all in my diet.

But I think you will find that tofu and some nuts and pulses are low fodmap, or it may be to do with quantities (smaller quantity =low Fodmap, higher quantity =high Fodmap.)

With me, it was more to do with the very high fibre content of those foods rather than anything else. The outer skins on things like beans, chickpeas, lentils.

Canned chickpeas are my best bet, because I can remove the skins easily before cooking them. But my body started to reject tofu, and I had always quite liked it cooked in a recipe.

Though I can still eat small amounts of those foods and a little more on a good day. But mainly I get protein now from fish and eggs.

[Book_Worm5]

I agree with Louisa22 - I just found it too restrictive and many of the vegan proteins are a big no go for low fodmap. I’m not happy about it but I’ve had to add in fish, chicken and eggs to my diet again. I’m happy I can still cut out dairy though 👍🏼

[catpurple7]

I've been suffering with what i think is IBS for years, after having diarrhea almost every day for a while i've decided that i need to actually do something. I know i probably don't get enough protein being vegan, it is hard especially as i have Hashimotos and soy is a no no.

I thought i would start with a low fodmap diet and see what happens, if nothing improves then cut out nightshades as i eat potatoes and tomatoes every day!

[MMMcFart]

I realised that beans and lentils with skin on were triggering, but red split lentils seem to be ok, and everything in moderation. Also some of the processed fake meats contain emulsifiers and thickeners that aggravated IBS, but Linda Mc Cartneys seemed ok, again in moderation. I also started eating eggs again occasionally as I had cravings, I believe choline helps with liver function and of course a great protein source. I can’t bring myself to eat flesh

[budmt]

Didn’t work for me either. I ended up crying one day and had to give up because I felt so awful. It was just too hard, and as someone else mentioned, too restrictive. I couldn’t do beans, nuts, cruciferous veggies, almond or soy milks, so I wasn’t left with much.

Oddly now I can eat beans with no issues, and small amounts in of almond milk (creamer). I’m not the biggest meat eater, but love eggs, salmon and chicken. You do what you have to do to keep healthy and feeling good.

[LFHell in reply to budmt]

whats almond milk (creamer?)?

[LFHell]

I dont think i would, its too hard. Try to make your diet more natural if it isn't already? My friend said going vegan cured his gut issues, at least last time we spoke.

[catpurple7 in reply to LFHell]

Yes i think i'm going to clean up my diet 1st and see if i feel any better, i do somewhat ok unless i get really tired and then i make bad choices 🙄

[LFHell in reply to catpurple7]

My advise is listen to your body and try cutting out the suspect foods. I didnt listen and it got so much worse! Also definately avoid processed foods if you can and up the fruit and veg, minimal, i only cave in on few snacks... wish i had just avoided supermarket foods to start with. I used to cook everything til went gluten free and then got bored of cooking even though it was easy really! kicks self!

[LFHell in reply to LFHell]

ps that is the foods your suspect, not all fodmaps. And then maybe cut down on fodmaps to see if helps but dont cut them all out for any long length of time... as it makes life so awkward and you can't add back.