Non-Dairy Curds: 5 Vegan Dahi Options I Tried for My IBS (Honest FODMAP Notes)

Non dairy curds are what got dahi back into my life after my gut stopped tolerating the regular kind. Growing up in India, curd was a daily thing — with khichdi, as chaas, cooling and everywhere. But after my IBS diagnosis in 2023, dairy curd started costing me: gas, bloating, and that heavy, uncomfortable feeling after meals, worse at night. So I stopped forcing it and started fermenting my own plant-based versions instead.

I want to be honest up front, because most posts on this topic get one thing wrong. Dairy-free does not mean FODMAP-free. Some of these nut-based curds are actually moderate or high on FODMAPs, which means “vegan” doesn’t automatically mean “gentle on IBS.” So for each one below I’ll tell you both how it tasted and how it genuinely sat with my gut, including the ones I keep to small portions or occasional use.

Here are the five I’ve made and lived with.

5 Non Dairy Curds

1. Peanut curd — my everyday option

This is the one I make most. Soaked peanuts (moongphali), blended and boiled into a milk, cooled to lukewarm, then fermented with a spoon of vegan curd or a probiotic capsule for 8 to 10 hours. It sets thick and creamy, neutral in flavour, and it’s got real protein, which matters to me.

Honest FODMAP note: peanuts are low-FODMAP in a standard serve, but the amount stacks up if you eat a big bowl. A small portion sits well with me and keeps me full; a large one can feel heavy. It’s my daily option, but a modest daily option.

2. Almond curd — light and slightly sweet

Soaked, peeled almonds (badam) blended with water, boiled gently, cooled, and fermented for 8 to 10 hours. It’s lighter than peanut curd and a little sweet, so I use it more in smoothies or as a soft dessert base than as a savoury side.

Honest FODMAP note: almonds are low-FODMAP only in small amounts — around 10 almonds’ worth. A curd made from a full cup, eaten in quantity, tips into moderate territory. So I treat almond curd as an occasional lighter option, not an all-day one.

3. Coconut curd — my summer favourite

Thick full-fat coconut milk (nariyal doodh), warmed to lukewarm, fermented with a probiotic capsule for around 8 hours. Cooling, easy to digest, and lovely after a spicy meal. I’ve written the full method separately.

Honest FODMAP note: coconut milk is low-FODMAP only in modest amounts, roughly 1/4 cup (60 ml) per serve. It’s one of the gentler ones for me, but still a small-portion food, not a big bowl.

Full recipe: my probiotic coconut curd.

4. Cashew curd — rich, but occasional

Soaked cashews (kaju) blended into a rich cream, boiled, cooled and cultured. The texture is luxurious, which makes it lovely for a dip, raita or dessert on a special occasion.

Honest FODMAP note, and this is an important one: cashews are high-FODMAP. This isn’t a gut-friendly everyday curd — it feels heavy for me if I have it often, and if you’re sensitive to GOS and fructans it may trigger you. I make it rarely, in small amounts, and I’d skip it entirely during a flare.

5. Rice curd — the budget, gut-gentle one

The old-school one. Cooked rice left in a clay pot with extra water overnight to ferment, then mixed with a little rock salt (sendha namak) and grated ginger the next day, served cool like curd rice.

Honest FODMAP note: plain rice is low-FODMAP, which makes fermented rice water curd one of the gentler options here for my gut, and it’s the cheapest by far. It’s mild and light — a good one during a sensitive phase.

Why do I use non dairy curds instead of dairy dahi?

The honest answer is simple: dairy curd triggers me and these don’t, or trigger me less. Cutting lactose removed the acidity and the loose stools I used to get, especially at night. I’m not anti-dairy as a rule — plenty of people tolerate it fine, and if you do, there’s no reason to switch. But my gut said no, so I listened.

What I won’t claim is that these fix hormones, clear acne or heal anything. That’s where a lot of vegan-curd posts overreach. What they do for me is give me a lactose-free, probiotic food I can actually enjoy. That’s plenty.

How do I eat non-dairy curds day to day?

I use them more or less like regular dahi, in modest portions:

• A small peanut curd smoothie with banana in the morning
• Coconut curd raita alongside khichdi or poha at lunch
• Rice curd with a light sabzi in the evening during a gentle phase
• Almond curd with a little cinnamon as an occasional soft dessert

You don’t need to overhaul your diet. Swapping non-dairy curd into the recipes you already make is enough.

How do I store non dairy curds?

In a clean glass jar (not plastic), refrigerated straight after fermentation, used within three to four days. Stir before use, and always use a clean, dry spoon. Because these are fresh and preservative-free, they don’t keep like a shop pot — if one smells sharp or off rather than pleasantly tangy, bin it.

Which non dairy curd should you start with?

If you have IBS and want the gentlest entry point, I’d start with coconut or rice curd — both are low-FODMAP in normal portions and easy to make. Peanut curd is my everyday protein option if peanuts suit you. I’d leave cashew for occasional treats only, and keep almond light. Start with one, in a small portion, and see how your own gut responds before making it a habit.

If you want to go deeper, here’s my probiotic coconut curd recipe and my gut-friendly kitchen essentials, both of which pair with everything above.

Healthy Palak Paneer  , Low-FODMAP Black Sesame Spread