When people talk about a vegan low-FODMAP diet, or really any low-FODMAP diet, the dialogue tends to revolve around which foods are off-limits. This can lead to the erroneous and flawed belief that avoiding high-FODMAP foods means permanently excluding many nutrient-dense and delicious ones and enduring a lifetime of misery, deprivation, and nutritional deficiencies. But how closely does that assumption align with reality?
This hearty low-FODMAP stew is loaded with flavor, veggies, and protein. It's ideal to serve on a chilly day or whenever you're craving something warm and filling. Even better, once the minimal prep is done, you can have it on the table in about thirty minutes! I prefer to use jarred minced ginger to make the process go even faster.
For some people, avoiding high-FODMAP foods doesn't provide complete relief of IBS symptoms. That's understandable, since IBS isn't yet curable and tends to be cyclic, with periods of greater stability and calm interspersed with flare-ups and times of symptom exacerbation. There often isn't any explanation for why the condition gets better or worse if a person's diet, exercise, and lifestyle habits haven't changed. It appears to just be the nature of the beast.
Although pudding is a pleasurable comfort food any time of the year, it's especially welcome during the dark, cold, dreary days of winter when a little pick-me-up is needed. Chocolate, of course, makes everything more bearable. It increases the brain's level of serotonin, the "feel-good" brain chemical, which plays a major role in boosting mood and enhancing emotions, along with a slew of other health benefits.
Need an irresistible snack or welcome gift? Here you go! It's easy to create vegan candied pecans at home. This simple, no-bake version makes a scrumptious topping for any special fall or winter dish. Crumble the pecans over baked sweet potatoes, pumpkin pie, cooked grains, vegan yogurt, or salads.
I like dishes that are quick and easy, so one-bowl meals are a staple in my house. This one pulls together in just half an hour. It's rich-tasting, satisfying, and high in protein, but it won't weigh you (or your tender tummy) down.
This recipe can be a life-saver when you don't feel much like cooking. It's simple to pull together with very little effort and gives everything it's added to a boost of flavor and protein. It's ideal to add to one-bowl dishes, such as the Bliss Bowls in Low-FODMAP and Vegan, and makes a great sandwich filling too.
This easy rice dish is a little bit sweet, a little bit savory. Infused with tropical flavors, it makes a terrific main dish or side dish.
Prune juice is an age-old remedy for constipation, but is there any merit in using it for constipation-predominant IBS? Prunes, now officially called dried plums, are an excellent source of fiber that can help maintain bowel regularity. But are prune products right for you?
Homemade low-FODMAP vegan yogurt is easy to make and inexpensive. Once you make your own, you may never buy commercial yogurt again!
Planning a party? A potluck? A picnic? A simple gathering? It can be a challenge to come up with something savory to serve that's different, fun, enticing, and low in FODMAPs. If you're up for some culinary excitement and kitchen fun, this recipe is for you!
Potlucks, picnics, dinner parties, and other social gatherings are lots of fun and opportunities to taste new recipes. Unfortunately, if you're vegan and have IBS, they're typically a challenge to negotiate in terms of finding anything to eat that won't trigger or exacerbate symptoms. Even more important, they can be a perfect breeding ground for foodborne pathogens.
Nutritional yeast, often affectionately referred to as "nooch," is a magical ingredient in vegan cuisine. These golden-yellow flakes add richness, protein, and a nutty-cheesy taste that falls neatly into the realm of umami. Nooch is most commonly dusted over salads, pasta dishes, vegan pizza, scrambled tofu, and popcorn, but it also makes a fantastic flavoring for vegan broth and soup bases, cheesy sauces, homemade vegan cheeses, and savory sprinkles. It can stand in for the flavor of cheese in almost any recipe. It's so delicious, most cats and dogs love it as much as vegans do!
Research on the FODMAP content of food is constantly evolving, and today's findings may differ tomorrow. That's because the scientific methods used for testing FODMAPs are continually improving, affording greater sensitivity and accuracy. But perhaps even more important are changing environmental and agricultural factors that can greatly influence FODMAP levels in foods.
Although vegan product options are rapidly expanding in the marketplace worldwide, manufactured food products that are safe for vegans with IBS still remain quite limited.