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Top 8 Foods for a vegetarian Low FODMAP Diet

Trying to follow both a vegetarian and a Low FODMAP Diet can be challenging. Legumes are such a significant part of a vegetarian diet however most are also very high in FODMAPs. Knowing which foods to replace these with can be difficult.

Today’s blog will cover the top 8 foods to include in a vegetarian, low FODMAP diet. We would love to hear your suggestions also!

  • Tofu and Tempeh
    Although made from whole soybeans, the FODMAPs are lost during processing making tofu and tempeh a great low FODMAP source of protein.
  • Eggs
    Naturally low in FODMAPS, making them a great staple of a vegetarian low FODMAP Diet.
  • Quinoa
    Quinoa is a great addition as it is quite high in protein compared to other grains, and is also naturally low FODMAP.
  • Cheese
    Particular cheeses are considered Low FODMAP and provide a good source of protein but also importantly calcium.

    • Cheddar 2 slices or 40g
    • Cottage cheese 4 tbsp
    • Feta 1/2 cup
    • Haloumi 2 slices
    • Ricotta 2 tbsp
  • Quorn Mince
    75g of Quorn mince is Low FODMAP!
  • Nuts & Seeds
    Many nuts and seeds are Low FODMAP too.

    • 10 almonds, hazelnuts, brazil nuts, pecans, walnuts
    • 1 tbsp LSA – ground linseed, sunflower and almonds.
    • 2 tbsp sunflower, pumpkin, sesame seeds.
  • Legumes
    There are some legumes that are classified as Low FODMAP which are a great source of protein.

    • Canned chickpeas 1/4 cup serve.
    • Canned brown lentils 1/2 cup
    • Boiled red/green lentil 1/4 cup

Perfect to add to dishes such as soups and stews to boost protein.

  • Soy milk
    Look at the ingredients list for soy milk made from soy protein as opposed to soy milk made from whole soy beans.

Remember that we recommend that if you wish to trial the Low FODMAP Diet, you do so under the guidance of a dietitian, to ensure that your individual nutritional requirements are met and the diet is tailored to you.

Reference:

The Monash University Low FODMAP Diet. Department of Gastroenterology, Central Clinical School – Monash University, Melbourne, Victoria, Australia http://www.med.monash.edu/cecs/gastro/fodmap