Eating a low FODMAP vegetarian diet

AllTips and Tools

Feb 7

Whether you are a vegetarian or you simply want to eat a more heavily plant-based diet, it’s important to know what to eat for optimum low FODMAP nutrition. Luckily for all of us, there are many wonderful options to choose from.

Armed with a bit of good information, it is not hard to eat a nutritionally-balanced low FODMAP vegetarian diet as long as you pay attention to a few of the nutrients that could be lacking if you eliminate meat from your diet. They include protein, calcium, and iron in particular.

Protein

While traditional vegetarian diets often rely on legumes (beans, lentils, soybeans, etc.) many of these legumes are high in FODMAPs and limited on the low FODMAP diet. The canning process can bring the FODMAP content down for such things as Garbanzo beans and lentils but the tolerable low FODMAP serving size* is still quite low.

Eggs in all forms - boiled, scrambled, over easy, sunny side up…you get the idea! I recommend looking for free-range organic eggs for the best flavor, color, and nutrient balance. You can tell by the quality of the shell and the color of the yolk when you’ve selected the best eggs.
Firm tofu and tempeh - keep that “firm” in mind because silken tofu is not a low FODMAP option. Also, watch for other sneaky FODMAP ingredients if the tofu or tempeh is seasoned.
Lactose-free dairy products - lactose-free dairy products are getting more and more common and you can now find milk, yogurt, sour cream, cream cheese, and even cottage cheese.
Low lactose cheeses like cheddar, brie, feta, and Swiss - cheese, when used in a reasonable quantity, can be a great source of protein and calcium. It takes a whole cup of milk to make one slice of cheese. So don’t be afraid to keep cheese in your diet!
Nuts - not all, but many nuts, are low FODMAP including walnuts, pecans, macadamia nuts, peanuts, and brazil nuts (which are also high in the important micronutrient selenium). Other nuts, such as hazelnuts and almonds, are low FODMAP at fewer than 10 nuts per serving.
Peanut butter - watch for other high FODMAP ingredients such as high fructose corn syrup. Also, for general health, I recommend choosing a natural peanut butter that doesn’t contain hydrogenated oils. Santa Cruz organic peanut butter is a great example.
Seeds - an amazing source of protein and fiber, seeds such as chia, flax, hemp, pumpkin, and sunflower can be added to lots of things. I put them in my salad, my eggs, and even my soup!
Whole grains - an important source of protein and fiber, whole grains such as quinoa, brown rice, and polenta have an important place in a low FODMAP vegetarian diet.

Calcium

A critical part of your diet and much easier to enjoy on a low FODMAP diet now that there are so many lactose-free options available. You can now find lactose-free milk, yogurt, sour cream, cream cheese, and even cottage cheese. Because it’s the lactose that contains the FODMAPs, lactose-free milk products are low in FODMAPs and can help you meet your calcium needs. Even cheese, when used in a reasonable quantity*, can be a great source of protein and calcium. It takes a whole cup of milk to make one slice of cheese. So, don’t be afraid to keep cheese in your diet.

If you don’t include dairy in your diet, make sure you do include plant-based alternatives that are low in FODMAPs such as fortified low FODMAP nut milk, firm tofu, and dark leafy greens including kale, spinach, and collard greens.

Iron

It’s important to optimize your body’s ability to absorb iron — especially when you are relying on the vegetarian forms, which are harder for the body to absorb. You can increase iron-absorption by pairing it with a source of vitamin C such as tomatoes or bell peppers if you’re making something savory, or oranges, kiwifruit, or strawberries if you’re making something sweet. Some low FODMAP vegetarian sources* of iron include:

Firm tofu and tempeh - keep that “firm” in mind because silken tofu is not a low FODMAP option. Also, watch for other sneaky FODMAP ingredients if the tofu or tempeh is seasoned.
Spinach - Popeye had it right. Spinach is a superfood! It’s not only high in iron but also high in calcium. It can be added to eggs, soups, stir fry, even rice!
Pumpkin seeds - Also known as Pepitas can be added to lots of things. I put them in my salad, my eggs, and even my soup!
Quinoa - available in several different colors, quinoa is another superfood that can be used in place of rice, added to salads and soups, or mixed with eggs and seasonings and turned into a burger or falafel! The key to good-tasting quinoa is to wash it before you cook it.
Canned lentils and chickpeas - because the canning process pulls out the water-soluble FODMAPs, they are often tolerated in small serving sizes*.
Eggs in all forms - boiled, scrambled, over easy, sunny side up…you get the idea! I recommend looking for free-range organic eggs for the best flavor, color, and nutrient balance. You can tell by the quality of the shell and the color of the yolk when you’ve selected the best eggs.