Low FODMAP Plant-Based Swaps

Following a low FODMAP diet can take extra planning and consideration. When you add a plant-based diet into this mix, it can make it even more challenging.

Many staple plant-based proteins, dairy alternatives and binders are naturally high in FODMAPs, which makes it tricky to know what's suitable to reach for. The good news is that with a few reliable swaps, you can make a low FODMAP diet work for you, without missing out on flavour, texture or key nutrients.

Below are some go-to substitutions for the most common non-plant-based and higher FODMAP staples, as well as some creative everyday swaps to make cooking easier.

PROTEINS:

• Firm tofu: Low FODMAP at a standard serve and can be used in stir-fries in place of meat, as well as in pasta dishes, soups and curries.
• Tempeh: Marinate and pan-fry, bake or crumble through a stir-fry in place of mince.
• Mycoprotein mince: A standard serve is low FODMAP and works as a swap for beef or pork mince in bolognese, tacos or shepherd's pie. Some mycoprotein mince contains egg, so it is suitable for vegetarians rather than vegans. For a completely vegan mince, you can use crumbled tempeh + walnuts or brown lentils + walnuts (see the Monash FODMAP app for low FODMAP serve sizes)
• Legumes: Some legumes can also be included in small serve sizes in the low FODMAP diet. They are great for adding to sauces, curries and soups for extra protein and fibre.

MEAT & SEAFOOD ALTERNATIVES:

• Canned banana blossom (drained): The flaky texture makes it a great low FODMAP swap for fish, for example, a "fish" taco or “fish” cake.
• Young canned jackfruit (drained): Once it’s cooked, canned jackfruit shreds similar to pulled meat. It works well in burgers, tacos or as a pulled "pork" style sandwich.
• Oyster mushrooms: Pan-sear whole or sliced into rounds for a texture similar to scallops, or add to a stir-fry for extra texture and flavour.
• Cauliflower: Cauliflower has been recently retested and now has a larger low FODMAP serve size. Great roasted into a cauliflower "steak" with garlic-infused oil and spices.
• Eggplant: Low FODMAP at a standard serve. Slice into rounds for an eggplant "steak" or coat with gluten-free breadcrumbs to form a “patty” or “schnitzel”

DAIRY:

Milks

• Almond milk
• Rice milk
• Soy milk made from soy protein (not whole soybeans)

Yoghurt

• Coconut yoghurt

Cheese

• Cheddar or mozzarella style: Look for a dairy-free cheese made from coconut oil (watch out for ingredients such as inulin)
• Vegan feta:
  • Store-bought: Opt for a feta made from coconut oil or a low FODMAP nut such as macadamia
  • Homemade: Firm tofu marinated in onion and garlic-infused oil, lemon juice and herbs.
• Vegan parmesan:
  Blend nutritional yeast, salt and a low FODMAP nut such as macadamia together.

EGG:

For baking and binding

• Use a flax egg (1 tbsp flaxmeal mixed with 1 tbsp water = 1 egg)
• 1 tsp egg replacer (ensure no high fodmap ingredients such as soy flour are present)

For cooking:

• To replace scrambled eggs, use mashed extra firm tofu mixed with turmeric and Kala Namak* to form scrambled tofu

*Black salt, also known as Kala Namak provides an "eggy" flavour to food. It can be purchased from Asian/Indian grocers.

OMEGA 3:

This is often one of the biggest nutrient gaps on a plant-based diet, since typical sources like oily fish and fish oil are not included.

Good plant-based sources include:

• Flaxseeds
• Chia seeds
• Hemp seeds
• Walnuts
  
  

For a more concentrated, direct source, supplementation via algal oil is a great option. It's derived from algae rather than fish and is an excellent source of DHA and EPA.

Algal oil supplement capsules were recently tested by the Monash FODMAP team and were found to be low FODMAP.

CONDIMENTS:

• Garlic-infused olive oil
• Miso paste
• Soy sauce
• Dijon mustard
• Worcestershire sauce
• Chinese cooking wine
• Nutritional yeast, for a cheesy, savoury flavour through sauces, popcorn or roasted vegetables

While eating low FODMAP and plant-based at the same time takes a bit of extra planning, it is certainly possible. Make sure to double-check the Monash low FODMAP app for serve sizes of key foods. If you need individualised support, search through the list of Monash FODMAP-trained dietitians in your area.