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  • Vegan Low-FODMAP Shopping Guide

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    This document provides a shopping guide for low-FODMAP vegan foods. It lists acceptable fruits, vegetables, grains, proteins, nuts/seeds, beverages, and condiments/seasonings that are low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs). The guide aims to help people follow a vegan diet while also avoiding foods high in FODMAPs that may cause digestive issues like gas, bloating and abdominal pain.

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    This document provides a shopping guide for low-FODMAP vegan foods. It lists acceptable fruits, vegetables, grains, proteins, nuts/seeds, beverages, and condiments/seasonings that are low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs). The guide aims to help people follow a vegan diet while also avoiding foods high in FODMAPs that may cause digestive issues like gas, bloating and abdominal pain.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    31 views1 page

    Vegan Low-FODMAP Shopping Guide

    Uploaded by

    Acke
    This document provides a shopping guide for low-FODMAP vegan foods. It lists acceptable fruits, vegetables, grains, proteins, nuts/seeds, beverages, and condiments/seasonings that are low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs). The guide aims to help people follow a vegan diet while also avoiding foods high in FODMAPs that may cause digestive issues like gas, bloating and abdominal pain.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Vegan Low-FODMAP Shopping Guide

    FRUITS & JUICES GRAINS/CEREALS BREADS, SNACKS & MISC. VEGETABLES

    • Avocado (⅛ avocado) • Amaranth puffed cereal (¼ cup) • Agar agar (1 stick) • Alfalfa sprouts (½ cup)
    • Banana, common, ripe (⅓ • Buckwheat groats (¾ cup • Bread, 100% sourdough wheat (2 • Artichoke hearts, canned (2
    banana) cooked) slices) tablespoons)
    • Banana, common, unripe (1 • Cornflakes, gluten-free (½ cup) • Bread, gluten-free, plain, vegan • Arugula
    med.) • Kelp noodles (1 cup) (check ingredients; 2 slices) • Bamboo shoots, canned (⅓ cup)
    • Banana chips (10 chips) • Millet, hulled (1 cup cooked) • Bread, millet (2 slices) • Bean sprouts (½ cup)
    • Banana, sugar, firm (1 small) • Oat bran (2 tablespoons) • Cheese, soy (2 slices) • Beet root (2 slices)
    • Blueberries (20 berries) • Oats, quick-cooking (¼ cup dry; • Corn chips, plain (2 ounces) • Beet root, canned (½ cup)
    • Cantaloupe (½ cup) ½ cup cooked) • Corn Thins (1 Corn Thin) • Beet root, pickled (½ cup)
    • Clementine • Pasta, gluten-free: rice, quinoa, • Egg replacer (1 teaspoon) • Bell pepper, green
    • Coconut, fresh (½ cup) corn (1 cup cooked) • Rice cakes, plain (2 rice cakes) • Bell pepper, red
    • Coconut, shredded dried (¼ cup) • Polenta (1 cup cooked) • Rice crackers, small, plain (20 • Bok choy
    • Cranberries, dried (1 tablespoon) • Popcorn, plain (1 packet; 7 cups) crackers) • Broccoli, florets (1 cup)
    • Cranberry juice (1 cup) • Potato chips, plain (1 cup) • Tortilla chips, plain (1 cup) • Broccoli, whole (1 cup)
    • Currants (1 tablespoon) • Quinoa, black, red, white (1 cup • Tortillas, brown rice (1 large • Broccolini, heads only (½ cup)
    • Dragon fruit cooked) tortilla) • Broccolini, stalks only (1 cup)
    • Durian (2 segments) • Quinoa cereal flakes (1 cup) • Tortillas, corn (2 small) • Brussels sprouts (2 sprouts)
    • Grapes • Quinoa flakes (1 cup uncooked) • Yogurt, coconut (⅔ cup; 1 tub) • Butternut squash (¼ cup, diced)
    • Honeydew melon (½ cup) • Rice: basmati, brown, white (1 • Cabbage, common green
    • Kiwifruit cup cooked) • Cabbage, common red
    • Lemon juice (1 teaspoon) • Rice bran (2 tablespoons) • Cabbage, savoy (½ cup)
    PROTEIN & LEGUMES
    • Lime juice (1 teaspoon) • Rice cereal, puffed or popped (½ • Carrot
    • Longans (5 longans) cup) • Celeriac
    • Lychees (5 lychees) • Rice crackers, plain (20 crackers) • Butter beans, canned, rinsed well • Celery (¼ medium stalk)
    • Mandarin • Rice crispbread (2 crispbreads) (¼ cup) • Chard/Swiss chard, any variety
    • Orange • Rice flakes cereal (¼ cup) • Chana dal, boiled (½ cup cooked) • Chicory leaves, fresh
    • Orange juice, fresh (½ cup) • Tapioca • Chickpeas, canned, rinsed well • Chile, green or red (1 tablespoon)

    om
    • Papaya • Wild rice (1 cup cooked) (¼ cup) • Chives (1 tablespoon)
    • Passion fruit • Edamame (frozen soybeans; 1 • Choy sum
    • Pawpaw, dried (1 piece) cup) • Collard greens
    • Pawpaw, fresh • Lentils, canned, rinsed well (½ • Corn, baby, canned (1 cup)
    • Pineapple, fresh FLOUR cup) • Corn, sweet (½ cob)
    • Plantain, peeled • Lentils, green, boiled (¼ cup • Cucumber (½ cup)
    • Pomegranate (¼ cup seeds; ½ • Buckwheat flour (⅔ cup as an cooked) • Daikon (½ cup)
    small) ingredient) • Lentils, red, boiled (¼ cup • Eggplant (½ cup)
    • Prickly pear • Corn flour (⅔ cup as an cooked) • Endive (4 leaves)
    .c
    • Raisins (1 tablespoon) ingredient) • Lima beans, boiled (¼ cup • Fennel, bulb and leaves (½ cup)
    • Rambutan (2 rambutans) • Cornstarch (⅔ cup as an cooked) • Galangal
    • Raspberries, red (10 berries) ingredient) • Miso, chickpea or soy (1 • Gingerroot
    • Rhubarb • Millet flour (⅔ cup as an tablespoon) • Green beans (12 beans)
    • Star fruit (carambola) ingredient) • Mung bean sprouts (⅔ cup) • Kale
    an

    • Strawberries (10 med.) • Potato starch (⅔ cup as an • Mung beans, boiled (¼ cup • Leek leaves (green part only; ½
    • Tamarind ingredient) cooked) cup)
    • Tangelo • Quinoa flour (⅔ cup as an • Seitan (about ⅓ cup) • Lettuce, all types
    ingredient) • Tempeh, plain (1 slice; 3.5 • Mushrooms, canned (½ cup)
    • Rice flour (⅔ cup as an ounces) • Mushrooms, oyster (1 cup)
    ingredient) • Tofu, plain, firm (⅔ cup cubed; 6 • Nori (2 sheets)
    NUTS & SEEDS • Sorghum flour (⅔ cup as an ounces) • Okra (6 pods)
    eg

    ingredient) • Urid dal, boiled (½ cup cooked) • Olives, black or green


    • Almond butter (2 teaspoons) • Spelt flour, sieved (⅔ cup as an • Onion, spring (green tops/leaves
    • Almonds (10 nuts) ingredient) only)
    • Brazil nuts (10 nuts) • Tapioca starch (⅔ cup as an • Parsnip (½ cup)
    CONDIMENTS &
    • Cashew butter (2 teaspoons) ingredient) • Peas, snow (5 pods)
    • Chestnuts, boiled (20 nuts) • Teff flour (⅔ cup as an SEASONINGS • Potato, sweet (½ cup)
    • Chestnuts, roasted (10 nuts) ingredient) • Potato, with peel
    • Asafetida (¼ teaspoon)
    SV

    • Chia seeds (2 tablespoons) • Pumpkin, canned (¼ cup)


    • Flaxseeds (1 tablespoon) • Capers (1 tablespoon) • Radicchio
    • Hazelnut spread (4 teaspoons) • Dulse flakes (2 teaspoons) • Radishes (2 radishes)
    • Hazelnuts (10 nuts) BEVERAGES • Herbs: basil, cilantro, dill, • Rutabaga
    • Macadamia nuts (20 nuts) oregano, parsley, rosemary, sage, • Scallion greens (green part only)
    • Peanut butter (2 tablespoons) • Almond milk (1 cup) spearmint, tarragon, thyme (1 cup • Sea vegetables, nori
    • Peanuts (32 nuts) • Beer (1 standard can) fresh; ¼ cup dried) • Spinach
    • Pecans (10 halves) • Cocoa, sweetened, powder (2 • Miso: chickpea or soy (1 • Squash, kabocha
    • Pine nuts (1 tablespoon) heaping teaspoons) tablespoon) • Squash, patty pan
    IB

    • Poppy seeds, black or white (2 • Coconut milk, canned (½ cup) • Mustard, Dijon (1 tablespoon) • Squash, spaghetti
    tablespoons) • Coffee, decaf or regular: black or • Mustard, yellow (1 tablespoon) • Squash, yellow
    • Pumpkin seeds (2 tablespoons) with low-FODMAP nondairy milk • Nutritional yeast flakes (1 • Sweet potato (½ cup or ½ small
    • Sesame seeds (1 tablespoon) (1 cup) tablespoon) potato)
    • Sunflower seeds (2 teaspoons) • Cranberry juice (1 cup) • Spices, ground: allspice, black • Taro (½ cup, diced)
    • Tahini (1 tablespoon) • Drinking chocolate, powder (2 pepper, cayenne, cinnamon, • Tomato, Roma
    • Walnuts (10 halves) heaping teaspoons) cloves, coriander seeds, cumin, • Tomato, common
    • Espresso, decaf or regular: black curry powder, dry mustard, fennel • Tomatoes, canned
    or with low-FODMAP nondairy seeds, fenugreek seeds, five spice, • Tomatoes, cherry or grape
    milk (single shot) ginger, mustard seeds, nutmeg, • Tomatoes, cocktail or Campari
    SWEETENERS, OILS & • Gin (1 ounce) paprika, saffron, star anise, • Tomatoes, sun-dried (2 pieces)
    CONFECTIONS • Hemp milk (1 cup) turmeric (1 teaspoon) • Turnip
    • Macadamia milk (1 cup) • Tamari or soy sauce (2 • Water chestnuts
    • Cacao powder (2 heaping • Quinoa milk (1 cup) tablespoons) • Yam
    teaspoons) • Rice milk (1 cup) • Tamarind paste (1½ teaspoons) • Zucchini (½ cup chopped)
    • Chocolate, dark (5 squares; 1 • Soymilk, made only with soy • Vanilla extract (1 tablespoon)
    ounce) protein isolate or extract (1 cup) • Vinegar, balsamic (1 tablespoon)
    • Cocoa powder (2 heaping • Tea, decaf or regular: black, • Vinegar, cider (2 tablespoons)
    teaspoons) ginger, green, peppermint, or white • Vinegar, rice (2 tablespoons) STANDARD SERVING SIZE
    • Jam, strawberry or raspberry (2 (1 cup) • Wakame flakes (2 teaspoons) (unless otherwise noted)
    tablespoons) • Vegetable blend juice: • Wasabi (1 teaspoon)
    • Maple syrup (1 tablespoon) tomato-based, no onion or garlic (1 FRUITS: 1 small fruit, ½ to 1 cup
    • Marmalade, orange (2 cup) pieces, or ¾ cup berries
    tablespoons) • Vodka (1 ounce)
    • Whiskey (1 ounce) ©IBS VEGAN VEGETABLES: ½ to 1 cup
    • Oil, all types (1 tablespoon)
    • Rice syrup (1 tablespoon) • Wine: red, white, or sparking (1 all right reserved
    • Stevia, powder (2 sachets) glass) IBSVegan.com
    • Sugar, brown, palm, raw, white
    (1 tablespoon)

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