Vegan Diet: Friend Or Foe To Ibs?

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the functioning of the bowel. While a vegan diet can have many health benefits, it may not be the best option for those suffering from IBS. This is because a vegan diet is typically high in fibre and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger IBS symptoms such as bloating, abdominal pain, and diarrhoea. However, with careful planning and the support of a dietitian, it is possible to follow a vegan diet that is low in FODMAPs and still provides all the necessary nutrients.

High-FODMAP foods to avoid with IBS

A low FODMAP diet can help relieve digestive problems, including IBS. FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols". These are specific starches, sugars, and fibres in food that the body cannot break down.

High FODMAP foods to avoid with IBS include:

Vegetables

• Artichokes
• Asparagus
• Beans
• Broccoli
• Cabbage
• Cauliflower
• Celery (more than 5cm of the stalk)
• Garlic
• Mushrooms
• Onions
• Peas
• Savoy cabbage (over 1/2 cup)

Dairy

• Custard
• Ice cream
• Milk (from cows, goats, or sheep)
• Yogurt
• Cheese (unless it's a hard cheese)

Fruits

• Apples
• Apricots
• Avocados
• Blackberries
• Cherries
• Figs
• Mangoes
• Nectarines
• Pears
• Peaches
• Plums
• Watermelon

Wheat and Rye Products

• Breads
• Baked goods
• Cereals
• Pasta

Legumes

• Beans (including baked beans)
• Chickpeas
• Lentils
• Soybeans

Nuts

• Cashews
• Pistachios

Sweeteners

• Honey
• High-fructose corn syrup
• Candy and gum containing maltitol, mannitol, sorbitol, and xylitol

Drinks

• Beer
• Fruit juices
• Sodas containing high-fructose corn syrup
• Wine (more than one glass)

It's important to note that a low FODMAP diet is not intended to be a long-term diet. It is meant to be a temporary approach to help manage symptoms while identifying specific triggers. Working with a nutritionist or dietitian is recommended to ensure the diet is nutritionally balanced and safe.

Low-FODMAP vegan protein sources

A vegan diet can increase IBS symptoms due to the higher percentage of fermentable carbohydrates in the diet. However, a vegan low-FODMAP diet can be followed with the help of a dietitian. Here are some low-FODMAP vegan protein sources:

Legumes

• Canned legumes, such as chickpeas, lentils, kidney beans, cannellini beans, and butter beans, are low FODMAP options. Rinse them well before use and stick to the recommended serving sizes.
• Peanuts and peanut butter are also good options.

Soy Products

• Firm tofu is low FODMAP due to its lower water content. Drain it well and stick to the recommended serving size.
• Tempeh is made from fermented soybeans and is a good source of protein.
• Soy milk made from soy protein is a good option, but check the labels carefully as some soy milks are high FODMAP.

Meat Substitutes

Quorn mince, a meat substitute made from mycoprotein, is low in fat and high in protein. However, check the ingredients as not all Quorn products are vegan-approved, and avoid products containing onion or garlic.

Nuts and Seeds

• Adding a handful of low-FODMAP nuts and seeds to your diet can boost your protein levels. Options include almonds, macadamias, peanuts, pumpkin seeds, and sunflower seeds.
• Nut and seed butters, such as peanut butter, almond butter, pumpkin seed butter, and sunflower seed butter, are easy ways to boost your protein intake.

Grains

• Quinoa is a grain that provides 8 grams of protein per cup.
• Oats are another good source of protein, offering about 4.2 grams of protein per 1/2 cup.

Vegan IBS-friendly carbohydrates

A vegan diet can be high in fermentable carbohydrates, which can increase IBS symptoms. However, with careful planning, it is possible to follow a vegan diet that is IBS-friendly and includes carbohydrates. Here are some tips and food options for including carbohydrates in a vegan IBS-friendly diet:

Tips for Choosing IBS-Friendly Carbohydrates:

• Choose low FODMAP carbohydrates: FODMAPs are fermentable carbohydrates that can trigger IBS symptoms. Opting for low FODMAP carbohydrates can help reduce these symptoms. Examples of low FODMAP carbohydrates include certain fruits, vegetables, grains, and snacks.
• Drain and rinse canned pulses: If using canned beans, lentils, or chickpeas, drain the liquid and rinse them before consuming. This helps reduce the FODMAP content and makes them easier on the digestive system.
• Monitor portion sizes: Even low FODMAP foods can become high FODMAP if consumed in large quantities. Pay attention to recommended portion sizes to stay within the IBS-friendly range.
• Work with a dietitian: Consult a registered dietitian or nutritionist to ensure your diet is properly balanced and meets your nutritional needs while managing IBS symptoms. They can guide you in creating a vegan IBS-friendly diet plan.

Examples of IBS-Friendly Carbohydrate Sources:

• Fruits: Bananas, blueberries, cantaloupe, oranges, and strawberries are low FODMAP fruits that can be included in a vegan IBS-friendly diet.
• Vegetables: Carrots, eggplant, lettuce, ginger, peppers, potatoes, spinach, and tomatoes are IBS-friendly vegetable options.
• Grains: Corn, oats, quinoa, and rice are examples of low FODMAP grains that can provide carbohydrates in a vegan diet.
• Snacks: Plain potato chips or nacho chips, and certain types of digestive biscuits (such as Schär digestive biscuits) are IBS-friendly vegan snack options.
• Recipes: Try vegan IBS-friendly recipes like cheesy mashed potatoes, stuffed peppers, roasted sweet potato and beetroot salad, or a poke bowl with sesame tofu.

Remember, it is important to work with a healthcare professional to determine the specific foods and portion sizes that work best for managing your IBS symptoms while following a vegan diet.

Vegan calcium sources

A vegan diet can help with IBS symptoms, but it can also increase them due to the higher percentage of fermentable carbohydrates in the diet. If you are considering a vegan diet to help with your IBS, it is important to consult a healthcare professional first.

Now, here is some detailed information on vegan calcium sources:

Calcium is crucial for maintaining healthy bones and teeth, and it also plays a role in nerve transmission, muscle function, and blood clotting. While dairy is often thought of as the primary source of calcium, there are plenty of vegan-friendly sources of this mineral.

• Fortified foods and drinks: Fortified plant-based milk, such as soy milk, and yogurts are excellent sources of calcium for vegans. Other fortified options include certain breads, like soya and linseed bread, and some cereals, like Ready Brek. Always check the nutrition labels to ensure the product is fortified with calcium.
• Soy products: Tofu, tempeh, and natto are all made from soybeans, which are naturally rich in calcium. Tofu made with calcium sulfate is especially high in calcium content.
• Beans, peas, and lentils: In addition to being high in fiber and protein, these foods also provide good amounts of calcium. Soaking, sprouting, and fermenting beans and lentils can also increase their absorbability.
• Nuts: Almonds are one of the richest sources of calcium among nuts, providing 96 mg per 1/4 cup. Brazil nuts are another good option.
• Seeds: Sesame seeds and their butter, tahini, are excellent sources of calcium. Chia seeds are also a good option, providing around 14% of the daily value per ounce.
• Grains: Ancient grains like amaranth and teff are gluten-free and provide around 9% of the daily value of calcium per cooked cup.
• Leafy greens: Dark, leafy greens like turnip greens, mustard greens, collard greens, kale, and broccoli are good sources of calcium. Spinach contains high levels of calcium, but it is not easily absorbed by the body.
• Seaweed: Wakame and kelp are types of seaweed that can provide a good amount of calcium. However, seaweed may contain high levels of heavy metals and iodine, so it should be consumed in moderation.
• Fruits: Figs, oranges, blackcurrants, blackberries, and raspberries all contain decent amounts of calcium.
• Blackstrap molasses: This sweetener is made from sugar cane and provides 191 mg of calcium per tablespoon, which is 15% of the daily value. However, it is very high in sugar, so it should be consumed in moderation.

Remember, a well-planned vegan diet can provide you with sufficient calcium. However, if you are concerned about your calcium intake, consider speaking to a healthcare professional, who may recommend a calcium supplement.

Vegan vitamin B12 sources

A vegan diet can be high in fermentable carbohydrates, which can increase IBS symptoms. However, a vegan diet can be compatible with IBS, and there are many ways to manage the two together. For example, it is recommended to avoid bloat-causing vegetables such as cabbage, cauliflower and brussel sprouts.

Vitamin B12 is a crucial nutrient for the body, and vegans should be aware of their B12 intake, as it is mainly found in meat, eggs and dairy products. Here are some vegan sources of vitamin B12:

• Nutritional yeast
• Fortified foods, such as plant-based milk, breakfast cereals and meat substitutes
• Shiitake mushrooms
• Tempeh
• Algae or seaweed, including dried green laver and purple laver
• Yeast spreads, such as Marmite and Vegemite

It is important to note that not all vegan sources of B12 are created equal. For example, B12 from fortified foods and supplements may not be as efficiently absorbed as B12 from animal products. Additionally, not all algae or seaweed are good sources of B12, and more research is needed to determine the amounts and bioavailability of B12 in these foods.

Therefore, it is recommended that vegans regularly monitor their B12 status through blood tests and consult with a healthcare provider or registered dietitian to ensure they are getting enough of this important nutrient.

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