Low-FODMAP Foods for Vegans

Nuts/ Legumes Vegetables Fruits Grains Beverages Sweeteners Seeds

Tofu, Macadamias, Bok choy, (Limit fruit to Quinoa, rice, Black or Stevia, brown tempeh, peanuts, green beans, one serving rice noodles, green tea, sugar, raw peanut pecans, pine bell peppers, per meal) oats, polenta, coffee, weak sugar, white butter, small nuts, bok choy, rice crackers herbal tea, sugar, maple amounts (1/4 pumpkin Brussel <1/2 cup syrup, rice cup per meal) seeds, sprouts, Banana, Less than one orange juice malt syrup, of canned sesame carrot, blueberries, slice per meal marmalade, butter beans, seeds, chicory grapes, kiwi, of gluten-free sucralose lima beans, sunflower leaves, lemon, bread chickpeas or seeds, collards, mandarin lentils walnuts (limit cucumber, oranges, almonds and dulse, cantaloupe, Pea and rice hazelnuts to eggplant, honeydew Snacks Cheese/Milks Condiments protein less than 10 endive, melon, navel isolates nuts per fennel bulb, oranges, serving) fennel leaves, papaya, Dark Almond milk, Black and kale, lettuce, pineapple, chocolate, soy milk green olives, radicchio, raspberries, corn chips, made from seaweed, okra, spring rhubarb, popcorn soy protein coconut milk, onion (green starfruit, (but not from miso, tops only), strawberries whole marmite parsnip, soybeans) nutritional potatoes, yeast, radish, “Vegg” egg spaghetti yolk, squash, baby EnerG Egg spinach, Replacer, Swiss chard, Agar-agar tomatoes, turnip, water chestnuts, Alcohol Oils zucchini Beer, wine, Avocado, gin, vodka, canola, whiskey coconut, olive, peanut, rice bran, Virginia Messina, MPH, RD sesame, TheVeganRD.com sunflower, soy oils High-FODMAP Vegan Foods to Avoid During Elimination Phase

Nuts/ Legumes Vegetables Fruits Grains Beverages Sweeteners Seeds

All except for Cashews, Asparagus, Apples, All wheat- Chamomile Agave, high- small pistachios artichokes, apricots, containing tea, fruit fructose corn quantities of onions(all), avocado, products, juices syrup (HFCS), canned leek bulb, blackberries, almond meal, fructose, jam, butter beans, garlic, sugar boysenberry, barley, rye anything lima beans, snap peas, cherries, sweetened chickpeas or beetroot, currants, with an lentils Savoy dates, figs, cabbage, goji berries, ingredient (Sprouted celery, sweet grapefruit, ending in beans may be corn lychee, “ol,” (like tolerated) mango, mannitol) (Pickled nectarines, Textured onions and peaches, vegetable beets may be pears, protein (TVP) tolerated) persimmon, Alcohol Milks Condiments plums, Veggie meats pomegranate made with watermelon, Port and Soymilk Tahini, soy protein canned and other made from chutney, dried fruit fortified whole pickles, wines, soybeans relish, salsa, brandy, (this is true of commercial champagne, most salad rum commercial dressings, soymilk), garlic or milks with onion powder added carrageenan

Virginia Messina, MPH, RD TheVeganRD.com