Can You Do Both?

If you’re following a plant-based diet — whether vegetarian or vegan — and trying to manage IBS symptoms with a Low FODMAP diet, you might feel like you’re juggling two tricky puzzles at once. The good news? It is possible to do both, it just takes the right knowledge, planning, and we believe a little help from ready-made options can help make it more manageable.

The Challenge of Combining Low FODMAP and Plant-Based Eating

Both plant-based diets and Low FODMAP diets can support gut health, but they don’t always play nicely together. Many plant foods that form the foundation of vegetarian and vegan diets (like lentils, chickpeas, garlic, and onion) are high in FODMAPs.

This can make it hard to get enough protein, fibre, and nutrients while keeping IBS symptoms in check. That’s why doing both diets together requires careful food choices and often the support of a dietitian.

We Feed You: Moroccan vegetable Stew with Quinoa

How to Make Plant-Based Low FODMAP Eating Work

Here are some plant-based Low FODMAP foods to build your meals around:

✅ Firm tofu (plain, not marinated) — a great protein base
✅ Tempeh (in small portions) — packed with nutrients
✅ Canned lentils (well rinsed, small serves) — up to ¼ cup per meal

✅ Chickpeas (well rinsed, small serves) — 80g 
✅ Quinoa, rice, polenta, buckwheat — gentle, fibre-rich carbs
✅ Nuts + seeds (chia, pumpkin, sunflower, peanuts) — Low FODMAP in small portions
✅ Low FODMAP vegetables — zucchini, spinach, capsicum, carrots, cucumber

✅ Other vegetables  — eggplant, green beans, beetroot, broccoli heads, Chinese cabbage, red cabbage, cauliflower, choy sum, canned baby corn and so much more... (in Low FODMAP serves)
✅ Fruits — firm banana, kiwi, strawberries, oranges (in Low FODMAP serves)

We suggest using the Monash University FODMAP Diet App to better understand which foods are high or low in FODMAPs, appropriate portion sizes, and how to follow the diet correctly. We believe, it’s the most accurate and up-to-date resource available. Available in the App store. 

We Feed You: Thai Green Coconut Curry 

We Feed You Makes It Easier

Creating plant-based Low FODMAP meals from scratch can feel like a minefield. That’s where We Feed You comes in.

Our plant-based Low FODMAP meals are designed by chefs and Monash University Low FODMAP certified - reducing the stress of label reading and meal prep.

We Feed You: Tofu and Mushroom Bolognese

Whether you’re in Melbourne, Sydney, Brisbane or Canberra, we deliver ready-made Low FODMAP vegan and vegetarian meals straight to your door.

Explore our plant-based Low FODMAP vegetarian meals here >

We Feed You Low FODMAP Snacks and Mini Muffins - all vegetarian

At We Feed You, our Low FODMAP snacks and mini muffins take the guesswork out of gut-friendly eating. Also certified by Monash University, these delicious options are perfect for a satisfying, convenient snack or sweet treat —  and free from hidden triggers that may upset your gut.

Some examples of our range includes:

• Belgian Chocolate Brownies
• Nutty Seedy Granola Bar
• Mediterranean Mini Egg Muffins
• Raspberry & Macadamia Brownies
• Arancini: Basil and Macadamia and more ... 

Whether you’re after something sweet or savoury, We Feed You makes Low FODMAP snacking easy. Search here > 

We Feed You: Nutty, Seedy Granola Bars 

Final Word

Low FODMAP vegan and vegetarian diets can work together and you don’t have to do it alone. With the right staples, support, and convenient meal options, you can nourish your body while keeping IBS symptoms at bay.

It’s important to work with a qualified dietitian when following a Low FODMAP and plant-based diet to ensure you’re meeting your nutritional needs, identifying your true triggers, and avoiding unnecessary restrictions that could lead to nutrient deficiencies. A dietitian can help you build a balanced, sustainable eating plan that supports both your gut health and overall wellbeing.

Check out our full range of low FODMAP meals here >.

Use the sub category filters for vegan or vegetarian.