22 Oct 2015
Protein on a low FODMAP Vegan Diet
Do you ever feel it’s almost an automatic response for people who hear you’re vegan to say “but what about your protein!?!” It’s SUCH a common misconception that vegan diets are lacking in protein, as there are several protein-rich plant-based foods. Nearly all vegetables, beans, grains, nuts, and seeds containing some, and often much, protein. Having said this, LOW FODMAP vegan diets can potentially lack protein as many beloved vegan protein sources – beans, many nuts, peas etc are all high in FODMAPs. But let’s not focus on what we can’t have. There’s always a silver lining & in this case the silver lining is that there are PLENTY of low FODMAP high protein sources.
Ensuring to include plenty of high quality protein in your diet is important for a number of reasons. Protein is vital to maintain metabolic health, as well as the health of your organs, muscles, hair, nails, and skin. Protein is also what keeps you feeling fuller for longer, and is especially important in those of us who are more active or the elderly, as it prevents muscle wastage.
OK, so now that we know what it’s good for … where do we get it in the diet? Here are just a handful of low FODMAP vegan options that are high in protein. I have specified quantities based on the research coming out of Monash University, however keep in mind that everyone will be different in the serving sizes & foods they can tolerate, so it is important to work with an appropriately qualified dietician/nutritionist and consult your food and symptoms journal. After all, the person who best knows your body and what it can tolerate is you!
Low FODMAP Vegan Protein Sources
Note: this list applies to any vegan (not just those with IBS) wanting to up their protein intake
- 1 cup tempeh = 31gm
- 1 cup tofu (firm or soft) = 11gm
- 1 cup cooked Quinoa, Amaranth, or Millet = approx. 8gm
- Brown Rice (1 cup) = 5gm
- Sprouted brown rice protein powder (Sunwarrior, Amazonia) 20g scoop = 17gm (depending on Brand)
- Gluten-free oats (1/2 cup uncooked) = 13gm
- Macadamia Nuts (20 nuts) = 3gm
- Peanuts (32 nuts) & Peanut Butter (2 tbsp) = 8gm
- Pecans (19 halves) = 2.6gm
- Pine Nuts (1 tbsp) = 3gm
- Chia Seeds (2 tbsp) = 4.7gm
- Hemp seeds (2 tbsp) = 11gm
- Pumpkin Seeds (2 tbsp) = 5gm
- Sesame Seeds (1 tbsp) = 1.6gm
- Sunflower Seeds (2 tbsp) = 4gm
- Walnuts (14 halves) = 4.3gm
- Almonds (10 max) = 3gm
- Hazelnuts (10 max) = 2.1gm
- Lentils (1/2 cup) – Monash app says ½ cup canned & ¼ cup boiled, however further research has shown most people can tolerate ½ cup boiled = 9gm
- Chickpeas (1/4 cup) – Monash app says ¼ cup canned – some people can tolerate ¼ cup boiled, others can’t even tolerate ¼ cup canned so adjust based on your own symptoms = 9gm
- Dairy milk alternatives (almond milk, rice milk, soy milk) – note: be weary of sweeteners & added inulin if using store-brought = 8gm (depending on Brand)
- Soy yoghurt = 4gm (depending on Brand)
- Spinach (1 cup) = 5gm
- Broccoli (1/2 cup max) = 2gm
Feel free to contact me to arrange a skype/in person FODMAP meal planning session.