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
