The recipes in this book are intended to be easily adaptable to many different dietary needs, not just FODMAP intolerance. Read on for some substitution suggestions.
Vegetarians and vegans can eat well on a low-FODMAP diet, but it requires careful planning. A variety of plant-based proteins contain FODMAPs (such as whole wheat, barley, legumes, and certain nuts and soy foods). Vegetarians and vegans who do not tolerate these FODMAPs may be at risk of not meeting their daily protein needs. If you are vegetarian, you may eat eggs and dairy foods (lactose-free or low-lactose if necessary).
Otherwise, you can be sure of meeting your protein needs by consuming nuts and seeds, suitable soy products such as tofu and tempeh, cereal products based on high-protein, low-FODMAP grains and cereals, and protein-enriched milk alternatives. Provided you do not need to be gluten-free, you can also incorporate seitan (a vegan meat substitute made of vital wheat gluten) into your diet. Because it is made entirely of protein, it does not contain the problematic FODMAP carbohydrates.
To make recipes in this book vegetarian or vegan, follow specific instructions in the recipes or try these basic swaps:
For meat or seafood: firm or extra firm tofu (pressed, if desired, for at least 15 minutes between paper towels and plates with extra weight on top); cubed or crumbled tempeh (steamed, if desired, for 10 to 20 minutes); homemade or store-bought onion-free, garlic-free seitan (not gluten-free); Quorn™ chik’n tenders or grounds (not gluten-free or vegan)
For eggs: 1 tablespoon psyllium husk, ground flaxseeds, or chia seeds mixed with 3 tablespoons water; commercial egg replacer; mashed banana (in some baked goods)
For milk: soy milk made from soybean extract; unsweetened almond milk; rice milk; coconut milk
For butter: soy-free vegan “butter” or vegetable shortening; vegetable oil including coconut oil; nut butters or mashed banana (in baking)
For cheese: pureed squash or sweet potato (for creaminess); crushed nuts or seeds and their butters (for taste, texture, and protein); dairy-free, soy-free vegan cheese
For yogurt: soy yogurt made from soybean extract; almond yogurt; coconut yogurt
For gelatin: vegan gelatin; agar or carrageenan seaweed
Most of the recipes in this book are suitable for those following a low-fat diet, but some substitutions may be necessary. Fat can be a trigger for IBS symptoms, so you may wish to reduce your intake of fat as well as FODMAPs. Keep in mind, though, that some fat is necessary to a healthy diet. Before making changes to your diet, speak with a registered dietitian. In the recipes, try these basic swaps:
For meat: white chicken or pork meat (fat trimmed); lean ground beef, pork, and lamb; fish and shellfish; any of the vegetarian and vegan options outlined in the previous section
For eggs: egg whites
For milk: low-fat or skim milk (lactose-free if required); soy milk made from soybean extract; almond milk
For butter: margarine; low-fat soy-free buttery spreads
For yogurt and cheese: low-fat varieties
Keep in mind that the low-FODMAP diet is highly individualized. Although it is recommended to spend six weeks restricting all FODMAPs, most people following the diet are able to add various foods—sometimes in limited quantities—back into their diet. (See The Complete Low-FODMAP Diet for more details on “challenging” foods.) The goal of the diet is not to restrict your menu to the point that you are eating bland or repetitive meals; the goal is to help you enjoy your food without gastrointestinal symptoms!
Therefore, if you have determined you are able to tolerate certain FODMAPs, there is no reason not to use foods containing them in the book’s recipes. Those who can tolerate polyols, for example, may wish to add small amounts of their favorite stone fruit into certain dessert recipes; and those who can tolerate fructans may wish to buy wheat bread rather than more expensive gluten-free varieties.