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It’s never been easier to order a takeaway (#thankscovid). But if you’re vegan and need your meal to be low FODMAP, your options are limited.
I’m not going to lie to you, eating food prepared outside of the home on a plant-based low FODMAP diet can be hard.
Many dishes will contain garlic and onions – although they may not be listed in the ingredients – and the low FODMAP diet is not well understood by restaurant staff so it can be tricky to make adaptations to a meal.
I would recommend waiting until you have established your worst FODMAP triggers in the reintroduction phase before you order a takeaway or eat out.
However, there are some cuisines and dishes that may be suitable to help you navigate the diet out of home if you just can’t wait.
Here’s what to order and how to adapt takeaway dishes to be low FODMAP and vegan:
Order a gluten-free or sourdough base, as it will be low in fructans, but check the ingredients of the marinara sauce which may contain garlic and/or onions.
Vegan cheeses made from coconut oil or soy protein are low FODMAP, however, cashew cheese is not suitable.
Because serving sizes per portion are small, higher FODMAP ingredients like avocado and tempura batter are often tolerated.
Soy sauce, nori and wasabi are all low FODMAP.
A stir fry served with rice is a good option, but ask for firm tofu, mild chilli (if spicy food is a trigger for you) and no garlic or onion.
Try rice vermicelli noodles with firm tofu, but as above, ask for mild chilli and no garlic or onion.
Most places will have a baked potato on their menu. This is my favourite low FODMAP vegan takeaway order as it travels well, and potatoes are comfort food for me and my tummy.
I like to get mine with a big salad. Just ask for no salad dressing, although a small amount of vegannaise is OK.
Planning your Low FODMAP Vegan Takeaway
Many restaurants will accommodate your dietary requirements. Particularly if a meal is being cooked to order, rather than using components that have been prepared in advance. Your best bet will be to give the restaurant a call and ask for recommendations.
You could also consider making a ‘meal’ out of side dishes if you’re not sure about the ingredients. As a plant-based eater, you’ve probably done this before!
It’s usually best to order over the phone if you can, rather than via an app, so you can double check ingredients and make your needs clear to a human. Your instructions may be misinterpreted or ignored if you leave written instructions.