When you are following a vegan and also a low FODMAP diet, getting enough protein can be tricky. Protein is essential for our bodies and helps to form a healthy diet. For low FODMAP vegan protein sources, ensuring you understand serving sizes is key. Here are some great low FODMAP vegan protein sources that you can incorporate into your diet.
Legumes and beans can be a little misunderstood on the low FODMAP diet as depending on the serving size, they may contain high FODMAPs. Some people avoid them all together, but they are wonderful sources of protein and should be strongly considered. Sprouted mung beans are FODMAP friendly at up to 2/3 cup offering 23grams of protein per 100 grams. When rinsed well, canned lentils up to ½ cup and canned chickpeas up to ¼ cup are also FODMAP friendly. The rinsing process reduces the FODMAP content as it is leached out of the legume or bean. These legumes and beans are great additions as part of buddha bowls or burger patties.
Grains don’t often come straight to mind when people are thinking about protein sources, but they can really offer a lot. On a low FODMAP diet a number of grains can be enjoyed in very reasonable quantities. 1 cooked cup of quinoa can be enjoyed comfortably and offers 8.1 grams of protein. Buckwheat, millet and teff can be consumed at up to 2/3 cup cooked. These are all great to incorporate as part of salads or even as alternatives to pasta and rice. Additionally, flours of these grains can be utilised in baking or you might find them as gluten free pastas.
Peanuts and macadamias are two delicious low FODMAP nuts you can enjoy. Both of these nuts only contain trace amounts of FODMAPs, meaning you can enjoy them freely. Per 100 grams, peanuts are higher in protein at 24.4 grams, and macadamias at 7.9 grams. These can be enjoyed for a mid-afternoon snack, or as a nut butter on top of your oats in the morning. For seed protein sources, hemp, pumpkin and chia can all be enjoyed at up to 2 tablespoons. These are wonderful additions on top of a salad, or as part of a smoothie.
Soy products such as tempeh, edamame and tofu are other high protein sources that can be included as part of a vegan low FODMAP diet. Tempeh can be enjoyed up to 100 grams and offers 19 grams of protein. Edamame is FODMAP friendly up to ½ cup and offers 11 grams of protein per 100 grams. Additionally, firm tofu is low in FODMAPs up to 2/3 cup. Tempeh and tofu are perfect as meat replacements like in tacos or burgers. Edamame is great as part of stir fries or rice paper rolls.
Keep in mind, you may be able to tolerate more or less of these protein sources depending on your own tolerances. To help with understanding your tolerances we recommend working with a registered dietician or qualified nutritionist.
How do you like to incorporate these low FODMAP vegan protein sources into your diet?