Nutrients Low-FODMAP Vegans Need

Ginny Messina, MPH, RD, The Vegan RD.

Eating a wide variety of low-FODMAP vegetables, fats, and legumes (please read about low and high-FODMAP legumes here) will naturally supply your body with many needed nutrients. Here are a few exceptions:

Iodine – Omnivores receive most of their iodine, essential for thyroid health, from dairy or fortified salt. (Vegetables contain the micronutrient, too, but in inconsistent levels.) If you’re eating vegan, dash small amounts of iodized sea salt over food or take an iodine supplement of 90–150 mcg two to three times per week, advises Ginny Messina, MPH, RD, The Vegan RD.

Iron – Although vegans often consume more iron than omnivores, Messina says, plant-food iron isn’t as well absorbed as that in meat sources. A simple solution: With every iron-rich meal, add a bit of vitamin C to aid absorption.

Omega-3 fatty acids – Walnuts, hemp seed, and flaxseed contain short-chain versions of this healthy fat, though this form is less bioavailable. You can also supplement with 1,000 mg docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) sourced from microalgae—the same place fish get these essential fats.

Vitamin B12 – Plants don’t contain this micronutrient, so vegans (as well as people older than 50) should take a vitamin B12 supplement of at least 25 mcg per day to maintain healthy blood production. B12 supplements are naturally vegan, because B12 is bacteria-produced.

Low-FODMAP Vegan Grocery List

Listed below you will find a grocery list of some of the delicious vegan options to enjoy on the low-FODMAP diet. First parenthesis lists the low-FODMAP serving for the food, unless stated otherwise – ex.Boysenberry does not have a low serving, just a moderate-FODMAP serving: (5 berries, moderate). Coconut (1/2 cup)- in the first parenthesis we see the low-FODMAP serving size and next we see “(1 cup moderate)” telling us that 1 cup or more contains moderate amounts of the Polyol-sorbitol and to limit intake.

Fruit

Avocado  (one 1/8 slice of a whole medium avocado)
Banana, ripe (1 medium)
Banana, dried (10 chips)
Blueberries (20 berries)
Boysenberry (5 berries, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Breadfruit (1/2 fruit)
Cantaloupe (1/2 cup)
Cherries (3, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Cranberry (1 tablespoon dried no sugar added) (2 tablespoons, moderate)
Clementine (1 medium)
Coconut (1/2 cup) (1 cup moderate)*contains moderate amounts of the Polyol-sorbitol. Limit intake.
Dragon Fruit (1 medium)
Durian (2 segments)
Grapes (1 cup)
Grapefruit (1/2 medium, moderate)*contains moderate amounts of Oligo-fructans. Limit intake.
Kiwi (2 small, peeled)
Lemon (1 small)
Lime (1 small)
Longon (5)
Orange, Mandarin (2 small, peeled)
Orange, Navel (1 medium)
Melon, Honeydew (1/2 cup)
Passion fruit (1 whole pulp)
Papaya (a.k.a. Paw paw – 1 cup, chopped)
Pear, prickly (1 medium)
Pineapple (1 cup, chopped)
Plantain (1 medium, peeled)
Pomegranate (1/4 cup seeds)
Rambutan (2)
Raspberry (10 berries)
Rhubarb (1 cup, chopped)
Star fruit (a.k.a. Carambola, 1 medium)
Strawberry (10 medium, chopped)
Tamarind (4 fruits)

Vegetables

Artichoke hearts (canned 1/8 cup hearts)
Asparagus (1 spear, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Bean sprouts (1/2 cup)
Beans, green (12 beans)
Beetroot (2 slices) (3 slices, moderate) *contains moderate amounts of Oligos (fructans and GOS). Limit intake.
Bell Pepper green/red (1/2 cup)
Bok choy (1 cup)
Broccoli (1/2 cup) (2/3 cup, moderate) *contains moderate amounts of the Polyol-sorbitol. Limit intake.
Brussels sprouts (2 sprouts)
Butternut Squash (1/4 cup diced) (1/2 cup diced, moderate) *contains moderate amounts of the Polyols-mannitol and Oligos-GOS. Limit intake.
Cabbage, red/common (1 cup)
Callaloo (tinned in brine, 4 pieces)
Carrot (1 medium)
Cassava (1/2 cup diced)(3/4 cup diced, moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
Celeriac (1/2 medium stalk)
Celery (1/4 medium stalk) (1/2 medium, moderate) *contains moderate amounts of the Polyols-mannitol. Avoid moderate amount if you malabsorb mannitol.
Chicory leaves (1/2 cup)
Chili green/red (11cm long)
Chives (1 tablespoon)
Cho cho (1/2 cup)
Choko (1/2 cup diced)
Choy sum (1 cup chopped)
Collard greens (1 cup chopped)
Corn, sweet (1/2 cob) (3/4 cob moderate) *contains moderate amounts of Oligos-GOS and the Polyol-sorbitol. Limit intake.
Cucumber, common (1/2 cup)
Eggplant (1/2 cup)
Endive (4 leaves)
Fennel (1/2 cup bulb)
Gai Lan (1 cup chopped)
Galangal (1 x 3.5 cm piece)
Ginger root (1 teaspoon)
Kale (1 cup chopped)
Karela (1/4 sliced, moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
Leek (1/2 leek)
Leek (1/2 cup chopped leaves)
Lettuce, all (1 cup)
Olives green/black (15 small)
Parsnip (1/2 cup)
Seaweed, nori (2 sheets)
Sweet potato (1/2 cup) (3/4 cup, moderate) *contains moderate amounts of Polyol-mannitol. Avid if you malabsorb mannitol.
Potato (1 medium)
Pumpkin, butternut (1/4 cup) (1/2 cup diced, moderate) *contains moderate amounts of Polyols-mannitol and Oligos-GOS. Limit intake.
Pumpkin, canned (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
Pumpkin, jap (1/2 cup diced)
Radish (2)
Silverbeet (1 cup chopped)
Spaghetti squash (cooked, 1 cup)
Spinach, baby (1 cup)
Squash (2 squash)
Swiss chard (1 cup chopped)
Taro (1/2 cup diced)
Tomato, canned (1/2 cup)
Tomato, cherry (4)
Tomato, common (1 small)
Tomato, roma (1 small)
Tomato, sundried (4 pieces)
Turnip (1 cup diced)
Water chestnuts (1/2 cup sliced)
Witlof (4 leaves)
Yam (1 cup diced)
Zucchini (1/2 cup chopped)

Nuts, Seeds

Almonds (up to 10)
Chestnuts (20 boiled)
Hazelnuts (up to 10) (20 nuts moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
Linseed, sunflower, almond mix (1 tablespoon)
Macadamia (20)
Mixed nuts (18 assorted nuts)
Brazil nuts (10)
Peanuts (32)
Pecans (10 halves)
Pine nuts (1 tablespoon)
Chia seeds (black/white 2 tablespoons)
Egusi seeds (2 tablespoons) (3 tablespoons moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
Poppy seeds (black/white 2 tablespoons)
Pumpkin seeds (2 tablespoons)
Sesame seeds (1 tablespoon)
Sunflower (2 teaspoons, hulled)
Walnuts (10 halves)
Nut or seed butters (2 tablespoons)

Pulses, Legumes, Vegetarian Substitutes

Butter beans, canned (1/4 cup) (3 tablespoons moderate)*contains moderate amounts of Oligos-GOS. Limit intake.
Chana dal, boiled (1/2 cup)
Chickpeas, canned (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
Lentils, canned (1/2 cup)
Lentils, green and red, boiled (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
Lima beans, boiled (1/4 cup) (1/3 cup moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
Mung beans, boiled (1/4 cup)
Urid dal, boiled (1/2 cup)
Mince, quorn (75 g, 2 ½ oz.)
Tempeh, plain (1 slice 100g)
Tofu, plain (2/3 cup, cubed)

Fats & Oils

Avocado oil (1 tablespoon)
Canola oil (1 tablespoon)
Coconut oil (1 tablespoon)
Olive oil (1 tablespoon)
Extra Virgin Olive Oil (1 tablespoon)
Peanut oil (1 tablespoon)
Rice bran oil (1 tablespoon)
Sesame oil (1 tablespoon)
Sunflower oil
Vegetable oil (1 tablespoon)

Cereals

Amaranth, puffed (1/4 cup)
Flakes of corn (gluten-free, 1 cup)
Granola with honey (1/4 cup)
Quinoa flakes (1 cup)
Rice flakes (1/4 cup)
Rice, puffed/popped (1/2 cup)
Oats, quick dry (1/4 cup)

Breads & Tortillas

Gluten-free (2 slices)
Gluten-free, white (2 slices)
Gluten-free, wholemeal (2 slices)
Gluten-free high fiber (1 slice) (2 slices moderate)*contains moderate amounts of excess fructose. Limit intake.
Gluten-free, multi-grain (1 slice) (1 1/2 slices moderate) *contains moderate amounts of excess fructose. Limit intake.
Gluten-free, multi-grain, sprouted (1 slice)(2 slices moderate)*contains moderate amounts of excess fructose. Limit intake.
Multi-grain, sprouted (1 slice)
Millet (2 slices)
Rice chia, gluten-free (1 slice) (2 slices moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
Sourdough, oat (1 slice) (2 slices moderate)*contains moderate amounts of Oligos-fructans and GOS. Limit intake.
Sourdough, 100% spelt (2 slices)
Spelt, 100% spelt flour (1 slice moderate)*contains moderate amounts of excess fructose. Limit intake.
Wheat, white (1 slice) (1 1/2 slices moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
Wheat, white, sourdough (2 slices)
Wheat, wholegrain (1 slice moderate)*contains moderate amounts of excess fructose. Limit if you malabsorb fructose.
Wheat, wholemeal (1 slice) (1 1/2 slices)*contains moderate amounts of Oligos-fructans. Limit intake.
Wheat, wholemeal, sourdough (2 slices)
Tortillas, corn (2)

Grains

Bourghal, cooked (1/4 cup)
Bran, oat, unprocessed (2 tablespoons)
Bran, rice, unprocessed (2 tablespoons)
Bran, wheat, processed (1/2 tablespoon)
Bran, wheat, unprocessed (1/2 tablespoon)
Buckwheat groats, cooked (U.S., 3/4)
Buckwheat kernels, cooked (1/8 cup)
Cous cous, rice, corn, cooked (1/4 cup)
Millet, hulled, cooked (1 cup)
Noodles, rice stick, cooked (1 cup)
Pasta, gluten-free, cooked (1 cup)
Pasta, quinoa, cooked (1 cup)
Pasta, spelt, cooked (1/2 cup)
Polenta, cornmeal, cooked (1 cup)
Quinoa, black, red, white, cooked (1 cup)
Rice, basmati, cooked (1 cup)
Rice, brown, white, cooked (1 cup)

Visit this page for more low-FODMAP options and visit this page for products that you can buy which are certified low-FODMAP or contain ingredients that are low in FODMAPs.

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