The Fodmap Friendly Vegan

17/06/2026

Chocolate & Almond Granola 🍫🌰✨🥣

Guys this is my week for amazing breakfasts (I'm about to go on a trip so making everything feel special in my kitchen before I go!) Store-bought granola can be a bit of a lucky dip... sometimes it's mostly sugar with a few oats thrown in for emotional support. 😏 This homemade chocolate and almond granola is crunchy, chocolatey, and packed with wholesome ingredients.

Almonds provide healthy unsaturated fats, vitamin E, and plant-based protein 🌰✨, while oats are a great source of fibre that can help support digestive health. For those following a low FODMAP vegan lifestyle, be mindful of portion sizes, as both oats and almonds have recommended serving limits. Enjoying this granola with low FODMAP plant milk and fresh berries makes for a delicious and balanced breakfast or snack. 🫐🌱💜

Big thanks to for sharing this wonderful recipe with us! 😘

INGREDIENTS 👇

🫒 100ml almond oil
🍁 40ml maple syrup
🌾 200g oats
🌰 50g almond flour
🍫 30g cocoa powder
🌰 50g chopped almonds
✨ 50g cacao nibs

METHOD 👇

1️⃣ Preheat your oven to 120°C (250°F).

2️⃣ In a large bowl, combine the almond oil, maple syrup, oats, almond flour, cocoa powder, and chopped almonds.

3️⃣ Mix well until everything is evenly coated.

4️⃣ Spread the mixture evenly onto a lined baking tray.

5️⃣ Bake for 45–60 minutes, stirring halfway through to ensure even crispiness.

6️⃣ Remove from the oven and allow the granola to cool completely.

7️⃣ Stir through the cacao nibs once cooled.

8️⃣ Store in an airtight container and try not to eat half the batch straight from the jar. No promises though. 😆🍫

Delicious served with fresh blueberries 🫐 and your favourite low FODMAP plant milk. 🥣✨

Happy crunching, FODMAP friends! 💜🌱

16/06/2026

https://www.monashfodmap.com/blog/can-microwaving-reduce-fodmap-content/

Monash FODMAP Blog We know sprouting, canning, and fermentation can reduce FODMAP content in foods, but what about microwaving?' A blog about whether microwaving fruits and vegetables reduces their FODMAP bontent by Monash FODMAP | The experts in diet for IBS

16/06/2026

Leafy Green Veggies 🥬💚✨

The ultimate “superfood” (no hype, just real food doing real food things)

If there’s one group of foods that deserves a permanent spot on your plate, it’s leafy greens. This blog dives into why vegetables like spinach, kale, silverbeet, lettuce and other greens are often called “superfoods” — but in a no-nonsense way that keeps things real (and a bit anti-hype). 🥬😏

Leafy greens are packed with vitamins, minerals and antioxidants, including vitamins A, C, K, folate, magnesium and iron. They’re linked with supporting heart health, digestion, immunity and overall wellbeing, while being naturally low in calories and high in fibre 🌱✨

The key message? You don’t need expensive powders or trendy “detox” products — everyday greens already do the heavy lifting. Just adding a handful (or a few) to meals can make a meaningful difference in a FODMAP-friendly vegan diet and beyond 💚

They’re also incredibly versatile: think smoothies, stir-fries, salads, soups, wraps, or even sneaking spinach into meals when you’re not feeling particularly enthusiastic about vegetables (we’ve all been there) 😏🥬

For a full deep dive into the benefits of leafy greens and how to include them in your FODMAP-friendly vegan lifestyle, head over to the blog 💚👇
👉 https://thefodmapfriendlyvegan.com 💜

Sending leafy green love your way 🌱💚✨

15/06/2026

https://thefodmapfriendlyvegan.com/product/fodmap-friendly-vegan-ebook/

This is unlike any other eBook you’ve ever come across. The FODMAP Friendly Vegan is a 195-page resource and recipe book for those looking to clean up their diet and introduce more plant-based, wholesome foods. The eBook includes handy food and equipment guides, exercises to promote digestive heal...

15/06/2026

Pretending it's a Friday with these healthy crispy chippies! 🍟🍂✨

Cold weather, cosy vibes, and a batch of homemade fries? That's the kind of self-care routine we can get behind. 😌🍁 These butternut squash fries are crispy on the outside, tender on the inside, and proof that not all fries come from a potato. Revolutionary stuff. 😏

Butternut squash is packed with beta-carotene, which the body converts into vitamin A to support healthy vision and immune function 🧡✨. It's also a delicious way to add colour and variety to a low FODMAP vegan diet when enjoyed in suitable portions. Pairing it with a dairy-free yoghurt dip makes for a satisfying snack, side dish, or cosy weekend treat. 🌱🍂

Big thanks to for sharing this wonderful recipe with us! 💜

INGREDIENTS 👇

🧡 1 butternut squash (kent pumpkin)
🫒 1–2 tablespoons olive oil
✨ 1 teaspoon cinnamon (or to taste)

For the dip:
🥣 Dairy-free yoghurt
✨ A sprinkle of cinnamon

METHOD 👇

1️⃣ Peel the butternut squash and cut it into fry-sized pieces.

2️⃣ Place the squash fries into a bowl and drizzle with olive oil.

3️⃣ Sprinkle over the cinnamon and toss until evenly coated.

4️⃣ Transfer the fries to your air fryer basket in a single layer.

5️⃣ Air fry at 200°C (400°F) for 16 minutes, shaking or stirring halfway through cooking.

6️⃣ While the fries are cooking, mix the dairy-free yoghurt and cinnamon together to create a simple dipping sauce.

7️⃣ Serve warm with the cinnamon yoghurt dip on the side.

8️⃣ Try not to eat them all before they make it to the table. It's a challenge worthy of a gold medal. 🏅😆

Wishing you a cosy, crunchy, low FODMAP week ahead team! 💜🌱🍟

14/06/2026

For the sweetie pies out there - a collection of my fave sweet recipes! 💜 🎂

The FODMAP Friendly Vegan -

14/06/2026

Moorish Brazil Nut Truffles 🍫✨😍

Warning: these truffles may result in standing in front of the fridge saying "just one more" approximately seven times. 😏🍫

The filling is unbelievably rich, creamy and luxurious, while the chocolate coating takes things from "nice little treat" to "cancel my plans, I'm eating truffles." 💃✨ Thankfully they're so satisfying that sticking to a low FODMAP serving size (2 truffles) feels a lot more achievable than it sounds. Well... most of the time. 😅

Brazil nuts might be tiny, but they're nutritional overachievers. 🌰💪 They're a fantastic source of selenium, which plays an important role in hormone and thyroid health, and they also provide protein, fibre, magnesium, phosphorus and thiamin. They're packed with vitamin E, iron, zinc, potassium and other important nutrients too.

One of the reasons I love Brazil nuts so much in a low FODMAP vegan diet is that a little goes a very long way. They're rich, satisfying and bring plenty of nutritional goodness to every bite. 🌱💜

So if you're looking for a dessert that tastes wildly indulgent while still fitting into your low FODMAP vegan lifestyle, these truffles are ready to steal the spotlight... and possibly your heart. 😘🍫

You can find the recipe for these dreamy little treats, along with more than 60 other low FODMAP vegan recipes suitable for the elimination phase, in the NEW Starting a Low FODMAP Vegan Diet eBook! 📔💜

The kind of recipe collection that saves you from eating plain rice cakes and calling it dinner. 😌✨

13/06/2026

https://www.fodmapeveryday.com/recipes/vegan-low-fodmap-fruit-crumble-bars/

Vegan Low FODMAP Fruit Crumble Bars are easy to make and filled with jam, fresh fruit and whole grain oats. Great snack or breakfast.

13/06/2026

Creamy Sweet Potato Truffles ... the ultimate weekend treat 🍫💛🍬⠀⠀⁠
⠀⠀⠀⁠
Let's chat about one of my favourite moderate-high FODMAP veggies ... Sweet potato! The fiber content of sweet potatoes is higher than that of common potatoes, not to mention they are slightly sweeter yet just as creamy - winner! 🙌 ⁠
⁠
When a high dietary fibre content is combined with minerals like magnesium, which is present in sweet potatoes, it makes an excellent facilitator for digestion. However, due to their higher levels of the Polyol – mannitol, serving sizes should be restricted to 1/2 cup (70g) by those following a low FODMAP diet. These little balls of joy are a great way to sneak some extra veg and vitamins into the kiddies’ diets and taste delicious. 👅⠀⠀⁠
⠀⠀⠀⁠
Makes: about 15 truffles (serving size: 1 -2 truffles) ⠀⠀⠀⁠
⠀⠀⠀⁠
Nourishing Ingredients 👇⠀⠀⠀⁠
• 1 cup sweet potato, peeled, boiled, cooled & mashed⠀⠀⠀⁠
• 1 tbsp natural orange juice⠀⠀⠀⁠
• 1 tsp zest of an orange⠀⠀⠀⁠
• 1 tbsp almond meal or flax seed meal ⠀⠀⠀⁠
• 2 tbsp organic coconut flour⠀⠀⠀⁠
• sprinkle of sea salt⠀⠀⠀⁠
• 1 Tbsp maple syrup ⠀⠀⠀⁠
• 4 tbsp vegan dark chocolate chips⠀⠀⠀⁠
⠀⠀⠀⁠
To Create 👇 ⠀⠀⠀⁠
• Combine all ingredients except for the chocolate chips in a large mixing bowl until well combined. You should find that the mixture forms a consistency that is firm enough to roll into a ball.⠀⠀⠀⁠
• Use tablespoons of the sweet potato dough to create your truffle balls. Transfer these to the freezer for 15 minutes or until they are firm. ⠀⠀⠀⁠
• Place your chocolate chips in a small bowl in a pot of boiling water until it melts into a thick chocolatey sauce, whisking constantly⠀⠀⠀⁠
• Remove the truffles from the freezer and use a fork (or utensil of choice) to cover the truffles in the chocolate sauce, draining off any excess.⠀⠀⠀⁠
• Transfer the truffles to a parchment lined baking tray while you complete the rest. Transfer the entire batch into the fridge to chill and allow the coating to harden (about 30 minutes)⠀⠀⠀⁠
• Keep these truffles stored in an airtight container in the fridge for up to three days. ⠀⠀⠀⁠
ENJOY 💜

12/06/2026

https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know

The low FODMAP diet helps those with IBS or SIBO discover what foods cause symptoms like cramping, gas and diarrhea. Learn what the diet is and who should try it.