Written by: Tiluka Bhanderi, BSc RD
Reviewed by: Sophie Claessens, BSc RD
Protein is a hot topic for many, but if you follow a plant-based diet, you may be feeling confused or restricted over finding suitable protein options that are low FODMAP friendly. Read on to find out about some low FODMAP protein sources you may not have considered before…
Table of Contents
What is protein and why is it important?
Protein is a crucial macronutrient that supports a wide range of bodily functions, from building and repairing tissues to producing enzymes and hormones 1. For those following a plant-based diet, ensuring adequate protein intake can sometimes be challenging, especially when following a low FODMAP diet designed to manage symptoms of irritable bowel syndrome (IBS) and other digestive issues.
Choosing plant-based protein sources is essential for those who choose not to consume animal products. They offer numerous health benefits, including lowering risks of heart disease, hypertension, and certain cancers 2. However, plant proteins can sometimes be less bioavailable than animal proteins, meaning they might not be absorbed as efficiently by the body. Additionally, plant-based sources may lack one or more of the essential amino acids, making it important to consume a variety of protein sources to ensure a complete amino acid profile 3.
Low FODMAP plant-based protein sources
Firm Tofu
Firm tofu is highly versatile and can be used in a variety of dishes. Soy beans are high FODMAP however firm tofu is low in FODMAPS due to the processing of the soybeans. Water soluble galacto-oligosaccharides (GOS) and fructans are drained out during the manufacturing process meaning the firmer the tofu is, the less water content it has and the less FODMAPS it contains4. Silken tofu is high FODMAP therefore it is best to avoid this.
Tempeh
Tempeh is made from fermented soybeans, tempeh is not only high in protein but also in probiotics, which support gut health. It is firmer and has a more complex flavour than tofu. The fermentation process reduces the FODMAP content down to levels within the low FODMAP threshold 5.
Quinoa
Quinoa is actually a seed, it is a complete protein, meaning it contains all nine essential amino acids6. It is also low in FODMAPs, making it a fantastic base for salads, buddha bowls, or as a side dish.
Buckwheat
Buckwheat is another seed that is high in protein. It has a well-balanced amino acid profile and is highly versatile, it can be used in baking or you can find buckwheat products such as noodles or pasta 7.
Seeds & Nuts
Nuts and seeds are powerhouses of nutrition. Seeds such as chia, hemp and pumpkin are good sources of protein and fibre and can be added to yoghurts, salads, smoothies or porridge. Peanuts are a good source of protein that contain low levels of FODMAPs. Other nuts that are suitable on the low FODMAP diet include pecans, almonds and walnuts 5. It is best to check the Monash App for guidance on portion size 8.
Edamame Beans
Young green soybeans, or edamame beans, are low in FODMAPs and high in protein. They make a great addition to many dishes or alone as a snack.
Kidney Beans
Many pulses and lentils are high in FODMAPS however canned varieties such as tinned kidney beans are lower in FODMAPs as some of the water soluble GOS and fructans leach out of the lentils into the water lowering theFODMAPS content 9. A suitable portion of kidney beans on the low FODMAP diet is 1/3rd of a tin. Remember to rinse all canned lentils and pulses to further remove some of the compounds that can cause bloating.
The Monash App is a great reliable resource to check for up-to-date portion guidance. It includes a handy traffic light system so you can easily see which foods are suitable to include in your diet 10.
Should I see a dietitian?
Following a low FODMAP plant-based diet can be challenging, and there’s a risk of nutritional deficiencies if you’re not careful. The complexity of managing IBS symptoms while ensuring you’re getting enough protein and other essential nutrients is a delicate balance. This is why seeing a registered dietitian is highly recommended. Monash University, the leader in FODMAP research, recommends working with a specialist dietitian to help you navigate the diet safely and ensure the diet is well tailored to your needs 10.
For more artciles on low FODMAP foods check out Is Chickpea Flour Low Fodmap and Low FODMAP milk alternatives. Or if you’re struggling with IBS, you can check out our articles, Do I Need an IBS Food Intolerance Test? A Dietitian’s Guide, 5 Best Foods to Eat for Irritable Bowel Syndrome and, IBS and Gut-Directed Hypnotherapy: The #1 Ultimate Guide.
So, if you’re finding it tough to balance your diet or are concerned about deficiencies, book a 15- minute discovery call with us today.
References
1. Verywell Health. What does Protein do? 2024 [online] Available: https://www.verywellhealth.com/what-does-protein-do-8419502 [Accessed: 9th July 2024]
2. British Nutrition Foundation. Vegetarian and Vegan Diets. [online] Available: https://www.nutrition.org.uk/nutrition-for/vegetarians-and-vegans/ [Accessed: 27th July 2024]
3. Bioavailability of Plant-Based Proteins. 2020 [online] Available: https://www.foodunfolded.com/article/bioavailability-of-plant-based-proteins [Accessed: 11th July 2024]
4. Monash University. Tofu & FODMAPs [online] Available: https://www.monashfodmap.com/blog/talking-tofu/ [Accessed: 9th July 2024]
5. Monash University. Eating Vegan on a low FODMAP diet [online] Available: https://www.monashfodmap.com/blog/eating-vegan-on-low-fodmap-diet/ [Accessed: 11th July 2024]
6. Harvard University The Nutrition Source. Quinoa. [online] Available: https://nutritionsource.hsph.harvard.edu/food-features/quinoa/ [Accessed: 26th July 2024]
7. Li L, Lietz G, Seal C. Buckwheat and CVD Risk Markers: A Systematic Review and Meta-Analysis. Nutrients. 2018; 10(5):619. Available from: https://doi.org/10.3390/nu10050619
8. Monash University. Monash Fodmap Diet. Version 3.1.2 [mobile application]. 2012 [accessed: 19th July 2024]. Available from: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
9. Monash University. Including legumes on a low FODMAP diet. [online] Available: https://www.monashfodmap.com/blog/including-legumes-on-low-fodmap-diet/ [Accessed: 19th July 2024]
10. Starting the Low FODMAP Diet [Online]. Available: https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/ [Accessed: 19th July 2024].
