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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.


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)


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
Jody Garlick, RD, LDN is a Registered Dietitian. She is an integrative and functional nutritionist specializing in digestive and autoimmune disorders.

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