Are you following a low fodmap and plant-based diet and struggling to eat enough protein? Or simply trying to increase your intakes of plant-based foods?
While getting adequate protein can seem tricky if following a plant-based low fodmap diet, given many vegan sources of protein are high fodmap, it is possible. The trick is to include a variety of different protein sources, to ensure your diet is nutritionally balanced. Here are some great protein sources that are both plant-based and well tolerated on a low fodmap diet.
Firm tofu
Choose plain versions and marinate yourself in low fodmap ingredients such as fresh lime, olive oil, chilli and paprika. Stir fry, crumble and scramble with spinach and tomato for a high protein breakfast or lightly dust in sesame seeds and pan fry.
Tempeh
Up to 100g (1 serve) tempeh is low fodmap and an excellent source of protein. Cut into cubes and add to stir-fries, add to curries and soups or slice and pan fry to add to serve on sandwiches or to top salads.
Nuts
Ensure you choose low fodmap nuts (walnuts, macadamia nuts, pecans, pine nuts and peanuts are all good choices) and keep serving size within moderation (10-40g depending upon nut). Sprinkle over oats, salads, soups or eat as a protein rich snack. Peanut butter is also great to spread over low fodmap crackers or to add to smoothies.
Seeds
Seeds such as hemp, chia, pepitas and sesame seeds are protein rich and loaded with heart healthy fatty acids. Add to smoothies, salads, baked goods and sprinkle over salads for a protein boost.
Edamame
Fresh soybeans (edamame) make a great protein rich snack (drizzle with sesame oil and chilli flakes and sea salt) or add to soups and salads. Up to a 90g serve is considered low fodmap.
Canned legumes
Legumes are typically avoided on a low fodmap diet, but some (lentils and chickpeas are good choices) can be consumed in small quantities and are a nutritious addition to the diet. Ensure you rinse and drain well before serving to help remove excess oligosaccharides with ½ cup canned lentils or ¼ canned chickpeas being 1 serve and generally well tolerated.
