Can I Eat A Low-FODMAP Vegan Keto Diet?

Can I Eat A Low-FODMAP Vegan Keto Diet?

Many of us try a vegan keto diet in an effort to improve our digestion and health. After all, sugar, meat, gluten, dairy and eggs are all pro-inflammatory foods, and so a diet that aims to reduce or even eliminate those factors must be able to drastically improve digestion, right? Well, yeah, sometimes… But then, sometimes you’ve been eating a low-inflammatory diet, and yet you’ve somehow still got those pesky IBS symptoms that flare up every so often. So, what’s the next step?

Well, for me, I decided to eliminate FODMAPS for a little bit. I was motivated to try this after months of dealing with cramps and bloating and, uh, other digestive issues every time I ate garlic or onions. It’s kind of crazy that I waited so long, but when you already eat a low carb, gluten free, vegan diet with minimal nuts, you really can be reluctant to remove anything else… If you’re curious about what I eat in a day on a low carb vegan low-FODMAP diet, check out this post!

But, enough about me. This is about vegan keto diets and FODMAPs.

Just a note, this article isn’t meant to be taken as medical advice, and is just informational in nature! Please be sure to talk to your doctor before starting any new health or nutrition program.

Can I Eat a Low-FODMAP Vegan Keto Diet? | Healthy Gamer Girl - For those of you who are curious about removing FODMAPs from your low carb vegan diet, this post can help you figure out what to eat.

What is a FODMAP?

Let’s start off by addressing the most basic question here: what is a FODMAP?

Basically, FODMAP is an acronym for a group of sugars: Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These sugars are found in fruits, vegetables, grains, nuts, sweeteners and sugar alcohols, dairy products and legumes.

These sugars can exacerbate IBS in two ways. Firstly, as they are readily digestible by our gut bacteria (hence, “fermentable”), these sugars can cause quite a bit of gas and bloating in some people. Secondly, these FODMAPs tend to draw water into the bowels, leading to loose stools and/or diarrhea. If you’re thinking that this doesn’t sound particularly fun, you are correct.

So, you can see why some people are keen to remove these sugars from their diet.

What Foods Are High in FODMAPs?

Since a ridiculous amount of foods contain FODMAPs, it’s easier to keep track of which foods have a significant amount of these sugars. This isn’t a complete list, but it’s certainly a good place to start.

Vegetables High in FODMAPs

  • Garlic (super high)
  • Onions (super high)
  • Artichoke
  • Asparagus
  • Baked beans
  • Bananas, ripe
  • Beetroot, fresh
  • Black beans
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Fermented cabbage e.g. sauerkraut
  • Haricot beans
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mung beans
  • Mushrooms
  • Peas, sugar snap
  • Pickled vegetables
  • Red kidney beans
  • Savoy Cabbage
  • Soy beans / soya beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots
  • Taro

Fruits High in FODMAPs

  • Apples
  • Apricots
  • Avocado
  • Blackberries
  • Blackcurrants
  • Boysenberry
  • Cherries
  • Currants
  • Dates
  • Figs
  • Goji berries
  • Grapefruit
  • Guava, unripe
  • Lychee
  • Mango
  • Nectarines
  • Peaches
  • Pears
  • Persimmon
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Sultanas
  • Watermelon

Grains & Nuts High in FODMAPs

  • Wheat containing products (be sure to check labels):
  • Almonds meal
  • Amaranth
  • Barley
  • Cashews
  • Cous cous
  • Einkorn flour
  • Freekeh
  • Pistachios
  • Rye
  • Semolina
  • Spelt flour

Other Foods High in FODMAPs

  • Condiments containing any of the above (like hummus & pesto,)
  • Kombucha & other fermented foods
  • Beer
  • Soy milk
  • Fruit juices
  • More than 1 glass of wine
  • Whey protein
  • Dairy products (except for well aged cheeses)
  •  Sweeteners:
    • Inulin
    • Isomalt
    • Maltitol
    • Mannitol
    • Sorbitol
    • Xylitol

So, What Vegan Keto Foods Are Low in FODMAPs?

Now the good news for those of you who are already on a low carb or keto vegan diet, is that you’re likely avoiding many foods that are high in FODMAPs just by eating low carb and avoiding dairy. So, compared to Standard Western Diet eaters who switch to a low-FODMAP diet, you won’t have quite the hurdle to leap over.

The following lists of foods are not only low in FODMAPs, they are also low carb in general, and suitable for a vegan keto diet. These are all whole foods, so if you’re questioning a product from the grocery store, you may want to consult a more complete list.

Low FODMAP, Low Carb Vegetables & Legumes

  • Alfalfa
  • Bamboo shoots
  • Bean sprouts
  • Beetroot, canned and pickled
  • Bok choy / pak choi
  • Broccoli, whole – 1 cup
  • Brussel sprouts – 1 serving of 2 sprouts
  • Butternut squash – 1/4 cup
  • Cabbage, common and red up to 1 cup
  • Carrots
  • Celeriac
  • Celery – less than 5cm of stalk
  • Chick peas – 1/4 cup
  • Chilli – if tolerable
  • Chives
  • Collard greens
  • Cucumber
  • Eggplant / aubergine
  • Fennel stalk/seeds
  • Green beans
  • Green pepper / green bell pepper / green capsicum
  • Ginger
  • Kale
  • Lentils – in small amounts
  • Lettuce:
  • Olives
  • Parsnip
  • Peas, snow – 5 pods
  • Pickled gherkins
  • Pumpkin, canned – 1/4 cup, 2.2 oz
  • Radish
  • Red peppers / red bell pepper / red capsicum
  • Scallions / spring onions (green part)
  • Seaweed / nori
  • Silverbeet / chard
  • Spaghetti squash
  • Spinach, baby
  • Sun-dried tomatoes – 4 pieces
  • Swiss chard
  • Tomato – canned, cherry, common, roma
  • Turnip
  • Zucchini

Low FODMAP, Low Carb Fruits

  • Blueberries
  • Cranberries (in small amounts)
  • Lemon
  • Lime
  • Raspberries
  • Strawberries

Low FODMAP, Low Carb Nuts & Seeds

  • Almonds (less than 15)
  • Brazil nuts
  • Coconut (in all forms)
  • Hazelnuts
  • Macadamia nuts
  • Peanuts
  • Pecans (less than 15)
  • Walnuts
  • Seeds:
    • Chia seeds
    • Hemp seeds
    • Poppy seeds
    • Pumpkin seeds
    • Sesame seeds
    • Sunflower seeds

Low FODMAP, Low Carb Drinks

  • Coffee
  • Protein powders (hemp and other seeds, pea, rice, soy)
  • Unsweetened coconut milk
  • Unsweetened almond milk and other milks made from low-FODMAP nuts (though check for additives)
  • Tea:
    • Black tea, weak e.g. PG Tips
    • Chai tea, weak
    • Fruit and herbal tea, weak – ensure no apple added
    • Green tea
    • Peppermint tea
    • White tea
  • Water

Other Low FODMAP, Low Carb Vegan Foods

  • Dark Chocolate
  • Tempeh
  • Tofu
  • Dairy free, unsweetened yogurts
  • Dairy free cream cheese (check ingredients!)
  • Soy sauce
  • Stevia
  • Vinegar
  • Mustard
  • Miso
  • Herbs and spices (for a more complete list, click here)

 

So, as you can see, there are quite a few foods that you can still eat on a low-FODMAP diet! So, if you plan on trying to eliminate FODMAPs from your low carb vegan diet, it won’t be too much of a struggle.

Have you tried a low-FODMAP diet? What were the results? I’d love to hear about it in the comments!



5 thoughts on “Can I Eat A Low-FODMAP Vegan Keto Diet?”

  • I’m doing a low FODMAP, vegan, low carb diet at the moment to try to fight SIBO and, while it is difficult, I am enjoying being more creative in the kitchen. I really need more recipe ideas, though. I find that if I focus on the sauces, I can do just fine eating a variety of different veggie bowls. I made a lovely pesto with pumpkin seeds that is good on lots of things. And a “cheese” made with brazil nuts. My only complaint is that it is putting a huge damper on my social life! Difficult to go out to eat (and drink) with friends.

    • It sounds like we’re in similar positions, Jody! While I do enjoy having better digestion, it is really hard to enjoy a social life while on such a strict diet.

      I’ve been trying to come up with some more recipes so that dinner time isn’t so repetitive, so I’ll be sure to keep you updated!

  • Hi!
    Peas in general transfer tend to be high FODMAP- you have them on the high list, with the snap peas (and safe serving suggestion) on the low list- but then you’ve got pea protein powder on the low/safe Protein list.
    Pea Protein powder reacts the same way as peas, if not a little worse – at least in me. I would recommend updating this to note that people should try pea Protein in very small amounts first to see if it’s safe for them. One single measured serving of pea Protein personally causes me a LOT of issues. I’d like to save others the same pain!

    Have sa great day!

    • Thank you so much for sharing this! I’ll have to add it in. Pea protein powder is actually fine for me, but peas are not, so I’ll have to make sure to note this! :)

  • Thank you so much for this information! I have been a ketogenic vegan for a while now, but due to some chronic stomach issues, I’ve decided to add low fodmap to my WOE. I was so happy to run across this article, it’s so helpful. Thanks again!

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