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.
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)
- Baked beans
- Bananas, ripe
- Beetroot, fresh
- Black beans
- Black eyed peas
- Broad beans
- Butter beans
- Celery – greater than 5cm of stalk
- Fermented cabbage e.g. sauerkraut
- Haricot beans
- Kidney beans
- Lima beans
- Leek bulb
- Mung beans
- Peas, sugar snap
- Pickled vegetables
- Red kidney beans
- Savoy Cabbage
- Soy beans / soya beans
- Split peas
- Scallions / spring onions (bulb / white part)
Fruits High in FODMAPs
- Goji berries
- Guava, unripe
- Pineapple, dried
Grains & Nuts High in FODMAPs
- Wheat containing products (be sure to check labels):
- Almonds meal
- Cous cous
- Einkorn flour
- Spelt flour
Other Foods High in FODMAPs
- Condiments containing any of the above (like hummus & pesto,)
- Kombucha & other fermented foods
- Soy milk
- Fruit juices
- More than 1 glass of wine
- Whey protein
- Dairy products (except for well aged cheeses)
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
- 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
- Celery – less than 5cm of stalk
- Chick peas – 1/4 cup
- Chilli – if tolerable
- Collard greens
- Eggplant / aubergine
- Fennel stalk/seeds
- Green beans
- Green pepper / green bell pepper / green capsicum
- Lentils – in small amounts
- Peas, snow – 5 pods
- Pickled gherkins
- Pumpkin, canned – 1/4 cup, 2.2 oz
- 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
Low FODMAP, Low Carb Fruits
- Cranberries (in small amounts)
Low FODMAP, Low Carb Nuts & Seeds
- Almonds (less than 15)
- Brazil nuts
- Coconut (in all forms)
- Macadamia nuts
- Pecans (less than 15)
- Chia seeds
- Hemp seeds
- Poppy seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Low FODMAP, Low Carb Drinks
- 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)
- 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
Other Low FODMAP, Low Carb Vegan Foods
- Dark Chocolate
- Dairy free, unsweetened yogurts
- Dairy free cream cheese (check ingredients!)
- Soy sauce
- 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!