Protein Sources for a Low FODMAP Vegetarian or Vegan Diet
Following a vegetarian or vegan diet while also eating low FODMAP can feel limiting, especially when it comes to protein. But it is definitely possible to create balanced, gut-friendly meals with the right ingredients, portion sizes, and variety.
Protein is especially important because it keeps you full, supports muscle health, and helps your body meet daily nutrient needs. Plant-based proteins are often “incomplete,” meaning they don’t contain all nine essential amino acids on their own. By combining a variety of protein sources throughout the day, you can ensure your diet is nutritionally complete.
For vegetarians and vegans, aim to include approximately 10% more protein than meat-eaters, since plant-based proteins are lower in protein content and can be harder to digest. A simple guideline is to fill ¼ of your plate with protein at every meal.
Low FODMAP High Protein Plant-Based Options:
|
Low FODMAP Food |
Low FODMAP Serve |
Protein (g) |
|
Lentils, canned |
⅓ Cup (64g) |
5 |
|
Dahl (split peas), boiled |
¼ Cup (53g) |
4 |
|
Canned chickpeas |
5 ½ Tbsp (80g) |
6.5 |
|
Chia seeds |
2 Tablespoons (24g) |
5 |
|
Edamame (shelled) |
75g |
9 |
|
Hemp seeds |
3 Tablespoons (30g) |
9.5 |
|
Macadamia nuts |
15 nuts (30g) |
3 |
|
Meat alternative chicken (soy protein based) |
65g |
12 |
|
Pecans |
15 pecan halves (30g) |
3 |
|
Peanuts |
(32 nuts) 28g |
8 |
|
Peanut butter |
2 tablespoons (50g) |
13 |
|
Pumpkin seeds |
3 Tablespoons (30g) |
6 |
|
Quinoa |
1 cup cooked |
8 |
|
Rice, brown |
1 cup cooked |
5 |
|
Soy milk (from soy protein) |
1 cup |
8 |
|
Tempeh |
100g |
17.4 |
|
Tofu, firm |
1 cup (170g) |
22 |
|
Vegetarian mince (mycoprotein) |
75g |
11.2 |
|
Walnuts |
10 nut halves (30g) |
5 |
Source: Monash Low FODMAP App
Tips for Meeting Protein Needs on a Low FODMAP Plant-Based Diet
-
Pay attention to serving sizes. Too much can make a food high FODMAP. For example, 1 cup of chickpeas is high FODMAP, but ⅓ cup is low FODMAP.
-
Combine protein sources throughout the day to ensure all nine essential amino acids are consumed.
-
Sprinkle nuts and seeds over your morning cearal, salads, curries, stir fry, toast or add them to smoothies. They are versatile and nutrient-dense.
-
Consider low FODMAP plant-based protein powders if you struggle to meet daily requirements.
Working with a dietitian becomes especially important when you combine two restrictive diets; low FODMAP diet and a vegetarian or vegan diet. We recommend using the information in this blog post as a guide only and seeking personalised dietitian support to ensure your diet meets your individual nutrient needs.
For individualised dietitian support, contact the gut health dietitian experts at The Gut Health Clinic