IBS and Vegan Diets: How to Make It Work

Written by Amy Vaughan, RD
Reviewed by Gina Giebner, RD

IBS and Vegan Diets: How to Make It Work

Irritable Bowel Syndrome IBS and vegan diets aren’t always the most compatible1. Whether you already follow a vegan diet or are simply looking to include more plant-based foods, it’s important to know that a vegan diet isn’t automatically IBS-friendly, and it’s definitely not a cure or a cause of IBS in itself. While it’s absolutely possible to eat a healthy, balanced vegan diet with IBS, it’s the composition of that diet that makes the difference. Even nutrient-rich, vegan diets can include common IBS triggers, especially when portions, preparation methods, or food combinations aren’t quite right for your gut2.

Why can vegan diets trigger IBS?

A vegan diet can be full of fibre, antioxidants, and whole plant foods, all of which can offer great health benefits. But it can also come with challenges for people with IBS1.

That’s because vegan diets are often naturally higher in FODMAPs and fibre, particularly from foods like legumes, fruits, vegetables, and wholegrains, many of which can be common IBS triggers when eaten in larger amounts or without modification. These fermentable carbohydrates can contribute to bloating, gas, cramping, or changes in bowel habits for some people2.

Other common culprits in vegan diets might include fat-rich meals, spicy foods, and caffeinated drinks like coffee or strong tea, especially when consumed frequently or during a flare-up.

That doesn’t mean these foods are off the table forever. If you’re already following a vegan diet and have developed IBS, it’s about finding your personal triggers, both food and otherwise, and learning how to make it work for you.

And if you’re considering starting a vegan diet while managing IBS, it’s worth treading carefully and introducing changes gradually.

6 Vegan staple foods that work for IBS

Making a vegan diet work with IBS is possible, it just takes some smart swaps. Here are six gut-friendly foods, one from each major plant-based category, to help you reduce FODMAP load without sacrificing nutrition or variety1,2,3.

Edamame

Many legumes are high in galacto-oligosaccharides (GOS), a type of FODMAP that can cause bloating and gas. Edamame is low FODMAP in moderate portions and still provides a good hit of plant-based protein4. Great in stir-fries, grain bowls or on its own as a snack.
👉 Want to learn more about edamame and how to include it check out Is edamame low FODMAP?

Berries

Many fruits are high in FODMAPs like fructose and polyols, which can cause bloating or diarrhoea in sensitive guts5. Berries like blueberries and strawberries are lower in FODMAPs and rich in antioxidants. Buy them frozen to save money and always have fruit on hand.

Carrots

Vegetables like onion, garlic, cauliflower and mushrooms are high in FODMAPs, fructans and polyols5. Carrots are a gentle, low FODMAP alternative. They’re naturally sweet, easy to prep, and usually well tolerated both cooked or raw.
👉 Try them in this comforting low FODMAP carrot soup recipe from George Eats.

Quinoa

Many grains, especially wheat-based products like bread and pasta, are high in fructans, a common FODMAP trigger. Quinoa is a great gluten-free, low FODMAP grain alternative that’s high in protein and fibre5. Ideal for salads, stews, and porridge.
👉 Quinoa and IBS: Are they friends?

Hemp seeds

Most seeds are low FODMAP, but they’re often underused in IBS-friendly vegan diets. Hemp seeds especially are rich in protein and omega-3s, nutrients that can be harder to get on a plant-based diet2.
👉 Read more: Are hemp seeds low FODMAP?

Walnuts

Unlike their delicious (but high FODMAP) counterparts like cashews and pistachios, walnuts are low FODMAP in small servings and packed with plant-based omega-3s5. Add them to porridge or salads for a crunchy, fibre-fuelled finish.

How to make a vegan diet work for your IBS

Unless a low FODMAP vegan diet is carefully planned, it can fall short on essential nutrients, including protein, iron, zinc, calcium, vitamin B12, vitamin D, omega-3 fatty acids, and even fibre1. A dietitian can help you personalise your approach to ensure your gut is supported and your nutritional needs are met6.

If you’re finding it hard to manage IBS symptoms while following a vegan diet, you’re not alone. It can be tough to know which foods to keep, which to reduce, and how to meet your nutritional needs without constant discomfort. But you don’t have to figure it all out on your own. At Fresh Approach Nutrition, we understand how important your food choices are for your health, your values, and your quality of life.

Our clinics offer a supportive, judgment-free space where you can work with dietitians who specialise in gut health, IBS, and vegan diets. Whether you’re looking to identify triggers, build balanced vegan meals, or simply feel better day to day, we’re here to help.

Book a free discovery call today. No pressure, just a friendly chat to see if we’re the right fit for your IBS and vegan journey.

References

  1. Monash University (2016). Being vegan on a low FODMAP diet. [online] Available at: https://www.monashfodmap.com/blog/being-vegan-on-low-fodmap-diet/ (Accessed 21 May 2025)
  2. British Dietetic Association (2022). Following a plant-based diet whilst having IBS. [online] Uk.com. Available at: https://www.bda.uk.com/resource/following-a-plant-based-diet-whilst-having-ibs.html (Accessed 19 May 2025)
  3. Monash University (2022). Following a low FODMAP and vegan diet. [online] Available at: https://www.monashfodmap.com/blog/following-low-fodmap-and-vegan-diet/ (Accessed 19 May 2025)
  4. Fresh Approach Nutrition (2025). Is Edamame Low FODMAP? A Gut-Friendly Guide & 3 Recipes. [online] Fresh Approach Nutrition. Available at: https://freshapproachnutrition.co.uk/is-edamame-low-fodmap-3-recipes/ (Accessed 24 May 2025)
  5. Monash University (2019). FODMAP food list | Monash FODMAP – Monash Fodmap. [online] Monashfodmap.com. Available at: https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods (Accessed 22 May 2025)
  6. Halmos, E.P. and Gibson, P.R. (2019). Controversies and reality of the FODMAP diet for patients with irritable bowel syndrome. Journal of Gastroenterology and Hepatology, 34(7), pp.1134–1142. Available at: https://doi.org/10.1111/jgh.14650 (Accessed 22 May 2025)

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