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The low FODMAP diet can already be a challenge by itself, let alone when you also don’t want to eat meat and fish (or no animal products at all). The low FODMAP diet is a limiting diet and therefore you have to pay attention that you get enough of all the essential nutrients. If you eat vegetarian or vegan this is even more important. I often get the question what good low FODMAP vegetarian protein sources are and in this blog I will share these and vegan protein sources with you.
Vegetarians and vegan can often use legumes and sometimes meat replacements as a source of protein, but most legumes and meat replacers are not low FODMAP. So what are low FODMAP sources of protein that are also vegetarian and vegan? In the first table I have collected low FODMAP vegetarian protein sources (not suitable for vegans) and in the second table you can find plant-based protein sources that are suitable for both a vegetarian and vegan low FODMAP diet. As you can see there are still quite a lot of plant-based sources to choose from!
Low FODMAP vegetarian protein sources
| Product | Protein per 100 gram |
|---|---|
| Eggs (1 egg = 7,5 gram protein) | 12,5 gram |
| Cheese, yellow | 25 gram |
| Lactose-free yoghurt | 4,3 gram |
| Lactose-free milk | 3,5 gram |
| Lactose-free quark | 8,5 gram |
| Quorn vegetarian minced meat | 14,5 gram |
| Quorn vegetarian pieces | 13,8 gram |
| Quorn fillets | 12,5 gram |
FODMAP vegan protein sources
| Product | Protein per 100 gram |
|---|---|
| Tofu* | 13 gram |
| Tempeh | 12 gram |
| Sourdough spelt bread (2 slices = 7 gram protein) | 9 gram |
| Quinoa | 12 gram |
| Brown rice | 9 gram |
| Polenta | 7,7 gram |
| Millet | 11,2 gram |
| Oats (low FODMAP up to 60 gram) | 14 gram |
| Canned chickpeas (low FODMAP up to 42 gram) | 6,5 gram |
| Canned pinto beans (low FODMAP up to 45 gram) | 4.6 gram |
| Canned adzuki beans (low FODMAP up to 38 gram) | 5 gram |
| Canned black beans (low FODMAP up to 40 gram) | 7 gram |
| Canned butter beans (low FODMAP up to 40 gram) | 5 gram |
| Peanut butter | 26 gram |
| Peanuts | 26 gram |
| Macadamia nuts | 8,5 gram |
| Almonds (up to 12 gram is low FODMAP) | 26 gram |
| Brazil nuts (up to 40 gram is low FODMAP) | 14 gram |
| Pecans (up to 20 gram is low FODMAP) | 10 gram |
| Hazelnuts (up to 15 gram is low FODMAP) | 14 gram |
| Chia seeds (up to 24 gram is low FODMAP) | 21 gram |
| Flaxseed (up to 15 gram is low FODMAP) | 19 gram |
| Hemp seeds (up to 50 gram is low FODMAP) | 33 gram |
| Pumpkin seeds (up to about 80 gram is low FODMAP) | 25 gram |
| Sunflower seeds(up to about 50 gram is low FODMAP) | 27 gram |
*Note: silken tofu is not low FODMAP. Only firm tofu is low FODMAP.
Vegetables with a high amount of proteins
Next to the low FODMAP vegetarian protein sources above, there are also several kinds of low FODMAP vegetables that contain a relatively high amount of protein.
| Product | Protein per 100 gram |
|---|---|
| Kale | 4,3 gram |
| Spinach (low FODMAP up to 100 gram) | 2,5 gram |
| Broccoli (low FODMAP up to 150 gram) | 3,3 gram |
| Green beans (low FODMAP up to 75 gram) | 2,5 gram |
| Celeriac (low FODMAP up to 250 gram) | 2 gram |
How much protein do you need per day?
The Dutch nutrition center says that an adult normally needs about 0,8 grams of protein per kilogram of bodyweight. For a vegetarian or vegan this amount should be about 20%-30% higher because proteins in plant-based foods are sometimes harder to digest. Next to that they advise to get your proteins from a diverse array of sources to make sure that you will get all the essential amino acids. For a female that weighs 65 kilos (140 lbs), this would mean eating about 62 grams of protein per day. For a man that weighs 85 kilos (185 lbs) this would mean eating about 81 grams of protein per day.
I always recommend following the low FODMAP diet with the guidance of a dietician. If you eat vegetarian or vegan this is even more important because you have a more limited choice of foods to eat. You can use this list to choose your low FODMAP vegetarian protein sources (or vegan), but it is smart to have a dietician check what you eat, so he or she can make sure that you get all your essential nutrients and that you won’t get any deficients.
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