When you’re vegan, finding out you also have IBS symptoms can come as a shock, and it may cause some stress as you wonder what low-FODMAPs you’re expected to consume. If you’ve been struggling with IBS and are looking to try out a vegan diet, it may also seem like it’s a challenging goal. However, fear not; there are ways to manage veganism and a low-FODMAP diet.
What is IBS?
Irritable bowel syndrome is a condition that involves multiple symptoms that affect one’s digestive tract. It also causes changes in your bowel movement. Often, doctors diagnose IBS by eliminating all other conditions with similar symptoms. That’s because illnesses like celiac disease, food intolerance, and inflammatory bowel disease have similar symptoms to those of IBS.
Common IBS symptoms include abdominal pain, diarrhea, bloating, constipation, and excessive gas. Sometimes, these symptoms can be accompanied by a distended belly. IBS is quite common, affecting about 7-15% of the population. Usually, more women suffer from IBS compared to men.
FODMAPs and IBS
Fermentable Oligo- Di- Mono-saccharides and Polyols is the full name for FODMAPs. These are the carbohydrates that are poorly absorbed by the intestines. Since these carbohydrates are poorly absorbed, they’re pushed into the colon undigested. There, they pull water into the intestines. They’re also fermented by gut bacteria, which causes symptoms like bloating, gas, pain, and constipation.
FODMAPs aren’t meant to be bad for us. However, people without IBS can increase their intake of FODMAPs and boost gut health and digestion. However, when you have IBS, the first advice a professional will give you is to indulge in a low-FODMAP diet.
That’s because FODMAPs trigger IBS symptoms. With the guidance of a professional, you can indulge in a low-FODMAP diet for some weeks as you monitor symptoms. Once your digestive health is stable, the professional will help you slowly reintroduce FODMAPs into your diet and establish a long-term low-FODMAP diet that doesn’t cause IBS symptoms.
Even though you may be suffering from IBS, it doesn’t mean that you’re going to be on a low-FODMAP diet forever. The purpose of working with a professional is to help you slowly reintroduce FODMAPs into your diet while getting your system used to it.
How to eat vegan on a low-FODMAP diet
A healthy vegan diet helps prevent many chronic illnesses. Therefore, it would be a shame to give it up because you have IBS. There are ways you can still indulge in a low-FODMAP diet while still vegan. Some experts can guide you on this journey if it feels difficult.
The first step is going on a low-FODMAP diet for a couple of weeks until your digestive system stabilizes and you no longer experience symptoms. Being on a low-FODMAP vegan diet can be tricky because vegan staples include foods high in FODMAPs. However, it’s possible.
When indulging in a vegan diet, remember that some low-FODMAP items can quickly become high-FODMAPs if you eat them in large quantities.
Low-FODMAP vegan alternatives
You can consume alternatives now that you’re on a low-FODMAP diet. These include:
- Proteins: Hemp hearts, pumpkin seeds, peanuts, tempeh, tofu, chickpeas, and lentils (if using canned or chickpeas, rinse them well to eliminate excess FODMAPs).
- Grains: Rolled oats, quinoa, rice, millet, corn, gluten-free bread, spelt sourdough bread, oat sourdough bread, gluten-free pasta, quinoa pasta, and plain rice cakes
- Dairy: Almond milk, coconut yogurt, soy milk made from soy protein, and rice milk
- Fruits: Orange, banana, grapes, kiwi fruit, green, strawberries, cantaloupe, rhubarb, raspberries, and pineapple
- Vegetables: Green bell pepper, potato, green beans, eggplant, and carrot
A low-FODMAP vegan diet can help improve your digestive symptoms within a few weeks. Even though it may seem restrictive, it’s a small price to pay so you can come up with an IBS-friendly diet that suits you. Even though many people with IBS find relief in going gluten-free, being vegan and gluten-free can be very restrictive, especially if you’re not suffering from gluten intolerance or celiac disease.
Most people who find relief in a gluten-free diet, even if they don’t have conditions causing them to avoid gluten, don’t find relief due to the lack of gluten—often, going gluten-free means removing some grains and cereals from your diet, which is attributed to a low-FODMAP diet.
How to get sufficient fiber on a low-fodmap vegan diet
While fiber is good for bowel movement and gut health, it can cause IBS symptoms. There are two types of dietary fiber. These are soluble and insoluble fibers. If you suffer from IBS with constipation, then oats, linseeds, and psyllium can help you move things along. Closely working with a dietitian can help you increase your fermentable fiber intake.
If you suffer from IBS with diarrhea, reducing your intake of insoluble fiber could help relieve symptoms. Typically, insoluble fiber may cause abdominal pain and bloating. You can increase your fiber intake through low-FODMAP snacks and veggies in your meals but don’t overdo it, as it can flare up IBS symptoms.
Alcohol and caffeine on an IBS diet
Caffeine stimulates the gut, which can cause IBS symptoms to flare up. Caffeine works differently for individuals. You and your dietitian can figure out whether caffeine gives you digestive symptoms or not, so you can determine how much caffeine you can consume. For some people, caffeine is a must-eliminate from their diet, while to others, it is tolerable.
Alcohol is another trigger for your gastrointestinal tract. While some people have alcohol intolerance, others experience IBS symptoms every time they consume liquor. Alcohol can sometimes cause dehydration, which can affect your digestive system. Some types of alcohol, like beer, contain wheat; if you’re avoiding gluten, these may not be ideal.
Experiment and find how alcohol affects your IBS symptoms. If it flares these symptoms up all the time, no matter what you drink, then you may need to let go of alcohol.
Final thoughts
IBS symptoms can be frustrating, and doing it on your own is even more cumbersome. A professional like a dietitian can help you determine which foods support your digestive health and which do not. It’s possible to rely on an IBD diet even when vegan. All you may need is a little help. Often, people with IBS experience food intolerances and learn about these by taking an Intolerance Test. You can then start to figure out your IBS diet after eliminating intolerant foods.
