Vegan or Vegetarian on the Low-FODMAP Diet

Jody Garlick, RD, LDN

Vegetarians and vegans do not eat meat, fish, and poultry for a variety of reasons. Some choose this diet for health, environmental, or ethical reasons. When a vegetarian diet is blended with a low-FODMAP diet, it’s important to be sure you are achieving balance without missing any important nutrients.

Protein

Vegetarians can easily get enough protein throughout the day by eating a variety of foods. There are many sources of protein that are both vegetarian and low-FODMAP including:

• Lentils
• Tempeh
• Miso (chickpea and soy)
• Chana dal
• Urid dal
• Tofu (plain/firm)
• Butter beans (1/4 cup)
• Chickpeas (1/4 cup)
• Macadamia nuts
• Peanuts and peanut butter
• Pecans
• Pumpkin seeds
• Walnuts
• Chia seeds (2 tablespoons)
• Sunflower seeds (2 tablespoons)

Iron

Although iron is more easily absorbed through eating animal products, there are many good sources of low-FODMAP plant foods that provide iron. Some of the best sources include:

• Tofu
• Tempeh
• Spinach
• Chard
• Baked potatoes
• Rice
• Lentils
• Pumpkin seeds

Vitamin B-12

This is an essential nutrient and often difficult to find in a diet without animal products. Adding some low-FODMAP dairy products will help ensure enough of this important vitamin. Here are some of the best sources:

• Fortified almond, coconut, or soy milk
• Lactose-free milk
• Eggs
• Swiss cheese
• Cottage cheese
• Tempeh
• Nutritional yeast
• Low-FODMAP friendly fortified cereals