Vegetarian IBS friendly meal ideas

[CatsCakeandCosy]

Hoping for some suggestions for meals / snacks etc.

I’m a lifelong vegetarian. For many years now I’ve suffered on and off with IBS type symptoms. I think there’s a hormonal element - I was very well when pregnant (x3), then had real flare ups after each pregnancy. Now I’m in peri-menopause and symptoms are back with a vengeance.

Diet seems to play a big part. About 10 years ago a consultant looked into this very throughly (I had a colonoscopy, blood tests etc). I’m not gluten intolerant on tests, but my food diary showed how much better I felt when I avoided wheat.

Over the years wheat slowly crept back in to my diet, but this seemed ok (although I still got a bit bloated). But since symptoms have flared up again in the last few months I’ve cut out all wheat and many other carbs, and feel so much better again.

The problem is that there is now so little I can find to eat that I’m losing weight, and don’t really want to. I tried quinoa last week and felt awful after it, so that’s obviously out too.

Any suggestions for (easy) wheat free, low in starchy carb meals that are also veggie would be much appreciated! I think there will be some trial and error here, but I can’t live on lentil soup forever 😀.

Have you tried red lentil pasta? I found it at Tesco and it's gluten-free.

Also, when you say 'low in starchy carb' meals, how do you feel about rice and potatoes? I do eat these (out of necessity). And do you eat eggs?

I'm nearly a year into low-FODMAP experimenting and it's been quite a rocky road. Can eat a little proper sourdough and kefir, thank goodness. And yes, I have lost weight.

Thank you, I’ll try that. A pasta option would really help with family meal planning (but I really didn’t like the basic gluten free one I tried).

Re rice and potatoes, I cut out all “stodgy” food a couple of months ago and plan to gradually reintroduce these to work out what’s ok and what isn’t. I had a small baked potato for lunch yesterday & all was fine so that’s promising!

I eat loads of eggs, and wonder if a little sourdough might be ok too. It will all be a bit experiment for a while!

Blimey I could have written this post, hoping you may get some more answers!

Fodmap can be great for IBS, but it must be tricky for vegetarians as so much beans, lentils and pulses are in the potential issues list. It would be worth doing the full exclusion diet is you have dietitian support.

I think you’re right about the full exclusion diet. I don’t think I’m actually too bothered by lentils, chickpeas etc (although definitely am by some beans). I’ve done my own version of it, but it has been by no means comprehensive.

familyissues sorry you are having the same issues - let me know if you’ve found any good veggie FODMAP hacks!

I’m ok with firm tofu and most cheese (in limited portions). A little bit of feta goes a long way. Oats are ok too, so I regularly make these flapjacks for lunch www.juniormagazine.co.uk/lifestyle/leek-and-cheese-seeded-flapjacks-for-the-whole-family/

Buckwheat tofu noodles
Risotto
Frittata

I do think that much supermarket and even bakery bread is made using the fast rising process which is what troubles people with a wheat/gluten problem.

I too have IBS but I'm fine with sourdough and it's supposed to be ok for those who are wheat/gluten intolerant.

Weird question- have you had covid? My husband has always been gluten sensitive (tests came back fine but he knew he couldn’t really tolerate it) but since he had covid he’s become increasingly intolerant to other foods- this is now gluten, dairy, eggs and soy….. and he’s pescatarian too… it’s a nightmare! What works is:
breakfast: gf porridge/ cereal and oat milk, gf toast and peanut butter/ jam/ dairy free spread, beans on gf toast
lunch: gf wraps/ pitta/ rolls with falafel (Tesco and aldi are gf), humous and salad, vegan ham and cheese and salad, vegan mayo…
supper: jacket potatoes and fillings, Thai/ Indian curry and rice, veggie meatballs and gf pasta, veggie chilli and rice, stir fry (coconut aminos instead of soy sauce), gf veggie fingers and chips

weve found you can make most things with gf alternatives, meat free alternatives (watch for soy!) and dairy free milks etc- eg we can make a good lasagne with all the swaps!

good luck- it’s hard and it takes a fair amount of planning!

@Fivemoreminutes1 thank you for posting that buckwheat noodles recipe! Right up my street!

Thanks for the responses & suggestions - I really appreciate these.

familyof4boys - I had never considered this as a factor but yes, I had Covid for the first time in March and was really floored by it for a couple of weeks. Then tummy problems did flare up quite soon afterwards - by the middle of May I’d cut lots of things out to try to get back on track. So the timeline fits.

DH suggesting that it might be worth getting re-tested for intolerances as tests over a decade ago may no longer be relevant. But my experience last time (and the time before…. this happens approximately once every 10 years!) is that ultimately diet trial & error gave me more info.

Sorry I’ve not read all your posts and have no FODMAP insight, but gluten free wise, gf gnocchi is really nice, especially toasted as per recipes in the Big Green Roasting Tin.