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Vegetarian Sources of Protein on the Low FODMAP Diet

#AskADietitian Videos, Feature, Gut Health & IBS | September 24, 2018

A young girl feeding her father a nutritious homemade sandwich.
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This week on #AskADietitian we covered Vegetarian Sources of Protein on the Low FODMAP Diet.

Often times, I have patients call to ask – ‘can I even DO low FODMAP as a vegetarian or vegan?’ or they try to do it on their own, and end up really struggling to get enough nutrition in.

While the low FODMAP diet is limiting, you can absolutely get enough nutrition, and protein in on a low FODMAP vegetarian or vegan diet.

Watch the short video now!

Vegetarian sources of protein on the low FODMAP diet

  • Low lactose dairy
    • Lactose free milk
    • Lactose free yogurt
    • Hard cheese
    • Lactose free cottage cheese
  • Nuts and seeds
    • pro tip: use the Monash App or FODMAP Friendly app to check which nuts are low FODMAP and at what portion
  • Tofu and Tempeh
  • Edamame
  • 1/2 cup canned, rinsed, drained lentils
  • 1/4 cup canned, rinsed, drained chickpeas
  • Whole grains
    • Quinoa (1 cup)
    • Buckwheat groats (3/4 cup)
  • Eggs

If you’re really struggling – I forgot to mention! Low FODMAP protein powders are another great option. We will be covering these in a future blog post in more detail, but for now – check the Monash app for low FODMAP protein powders!

Getting help with a vegetarian IBS low FODMAP diet

Ultimately, the low FODMAP diet is challenging. Working with a dietitian, especially when you have additional dietary restrictions can be SUPER helpful. We can individualize your nutrition recommendations to your symptoms, and really make sure you’re in control while implementing the low FODMAP diet!

If you’re ready to take charge of your IBS symptoms, work with one of our IBS dietitians – we’re located in Calgary, Alberta but also provide virtual counselling for those with IBS or who want to work on their gut health! See a dietitian today.

References

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