Stocking your vegan, low FODMAP kitchen is a huge step towards getting your head in the game. Practically speaking, there are a few things that you need to tackle before you go shopping.
- At a minimum, prioritise clearing out the fridge and pantry of anything high FODMAP that you know will be too tempting to resist. Eat it up or give it away to your family or local food shelter. This might sound extreme but the diet is challenging enough without having your favourite high FODMAP cookies staring you in the face every day.
- Next, write a list of the foods you enjoy and typically eat. Using the Monash FODMAP app traffic light system, split the list into different sections for;
- FODMAP free foods = eat freely
- low FODMAP foods = eat frequently within safe servings
- high FODMAP foods with low FODMAP portions = eat sparingly according to strict portion control
- new foods that are FODMAP free or low FODMAP that you might want to try
3. Finally, try to fit all those foods into a rough 1-2 week meal plan. Remember that for foods with limited portions you'll only need a small amount of each. Shop accordingly or prepare enough room to freeze the leftovers or meal prep in bulk. You may also want to stock up on decent amounts of the eat freely foods. These are great for snacks, as the base for main meals and to help stave off hunger or feelings of restriction.
Vegan, low FODMAP essentials
Check what you already have to hand and create a shopping list of some FODMAP friendly items that you may not usually keep in. Things on my vegan, low FODMAP staples list would include:
Low FODMAP Fridge
Fresh Produce
- Bell peppers/capsicums (green)
- Broccoli
- Carrots
- Cucumber
- Ginger
- Kale
- Kiwi
- Leeks (green tops only)
- Lemons (unwaxed)
- Lettuce
- Limes (unwaxed)
- Oranges
- Radish
- Rocket/Arugula
- Spring onions/scallions (green tops only)
- Tomatoes (common or vine)
Protein and dairy replacements
- Cheese - dairy-free (coconut oil or soy based)
- Margarine - dairy-free. (I use Vitalite, which the manufacturers have confirmed to me is free from garlic or onion flavourings)
- Milk - unsweetened almond
- Milk - soy (made from soy protein and not whole soybeans)
- Tofu - firm (smoked tofu, without onion or garlic flavouring, is best if you can find it)
- Tempeh (plain)
- Sourdough starter culture (if not coeliac or gluten-free)
- Yoghurt (coconut)
Low FODMAP Pantry
Groceries
- Bananas (green or just yellow without too many brown spots)
- Herbs - fresh. (I like basil, chives and parsley as staples)
- Potatoes (white)
Canned goods
- Butter/Lima beans
- Black beans
- Chickpeas/Garbanzo beans
- Coconut milk
- Lentils (green/brown)
- Jackfruit (young, green)
- Mandarins (in juice)
- Mushrooms (champignons)
- Pineapple (in juice)
- Tomatoes
Dried goods
- Bread - gluten-free low FODMAP bread or FODMAP safe sourdough bread
- Corn kernels for homemade popcorn
- Chestnuts (vacuum packed)
- Cornflour
- Flaxseed/Linseed
- Flour - gluten-free low FODMAP (I use Doves farm Freee brand)
- Oats (gluten-free if required)
- Pasta - gluten-free low FODMAP
- Pecans
- Polenta/Cornmeal
- Pumpkin seeds
- Quinoa
- Rice - basmati, brown, risotto and white
- Rice noodles
- Vital wheat gluten (not suitable for coeliacs or wheat allergy sufferers)
- Walnuts
Low FODMAP Spice Rack
Herbs
- Dill
- Italian mixed herbs - without garlic or onion
- Mint
Spices
- Asafoetida/Hing
- Chilli flakes
- Curry powder - FODMAP safe
- Cumin
- Garam masala
- Paprika - smoked
- Peppercorns
- Salt - black (used to create the eggy flavour in vegan dishes)
- Salt - sea salt and rock salt
- 5 Spice
Oils
- Garlic infused oil (clear oil with no visible sediment or garlic pieces
- Olive oil
- Toasted sesame oil
Condiments and flavourings
- Apple cider vinegar
- Balsamic vinegar
- Jam - strawberry
- Marmalade - orange or lime
- Miso paste
- Nutritional yeast
- Peanut butter
- Stock powder or cubes - FODMAP safe without onion, garlic and celery
- Soy sauce/tamari/coconut aminos
- Tomato puree/paste
- Vegemite
Low FODMAP Freezer
- Frozen blueberries
- Frozen edamame
- Frozen raspberries
- Frozen strawberries
These are my go-to staples but when combined with a wide variety of fresh vegetables I'd be confident in making many delicious and satisfying vegan, low FODMAP meals.
Vegetarians may consider adding;
- eggs
- lactose-free or low-lactose dairy products
- hard cheeses
If you're not eating a plant-based diet then consider adding unprocessed and unflavoured;
- meat
- poultry
- seafood
Please note that these are just those things I consider my staples. This is not a comprehensive list and doesn't represent the only foods available on a low FODMAP diet. Your list may look very different to mine based on your location, budget, cooking style, local cuisine and availability.
Now you've got your head around the basics, head to our low FODMAP recipes. Each one is suitable for a vegan diet and includes detailed FODMAP notes to help you create delicious, gut-friendly dishes you can rely on time and again.
Are you ready to get started on the low FODMAP diet? Check out the other posts in this series.
Have more questions? Our FAQ's might have the answer.
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