Now fifteen weeks into the Low FODMAP elimination diet, three weeks into re-challenging my potential IBS triggers, handfuls of you have not only reached out with your own stories, sharing insight into your digestive struggles and desires to find solace, but also with questions about Low FODMAP and tailoring it to your unique dietary needs (you can read more about FODMAPs and the diet, here). Maintaining a primarily pescatarian, intuitive stance myself – incorporating organic eggs, wild seafood, broths, and some dairy when the moment’s struck – a significant sect of this community is also strictly vegan, looking for support while undertaking this extensive healing journey. Struggling with IBS symptoms for well over a decade, many of which were austere during my seven years as a plant based vegan, while the severity of my symptoms had very little to do with my transition away, I do think my style of eating, as a vegan and even since, exacerbated my situation. Maintaining a plant based diet, my meals were rich in avocados, beans, hummus, lentils, cashews, and almonds. Foundational, while these healthy and nourishing ingredients felt seemingly essential in maintaining a balanced diet, they’re were also high in FODMAPs and symptom triggering. For those looking to begin the Low FODMAP journey while maintaining a vegan diet, cultivating nutritional balance will require significant and conscious planning, but is a possible undertaking. Below you’ll find a detailed outline of strictly vegan Low FODMAP options. Lush in fruits and vegetables, with most pulses and legumes eliminated, the biggest challenge lies in supplementing proteins and carbohydrates – tofu and tempeh, walnuts, hemp and chia, quinoa and brown rice are crucial notes. Though this list is fairly comprehensive, I also recommend downloading the Monash University FODMAP app. I’ve found it wildly helpful!