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Tuesday, 25 November 2014

Eating vegan on a low FODMAP diet


By Lucy Taylor (Dietitian)



As FODMAPs are found exclusively in plant foods (with the exception of lactose in dairy products), and vegans rely solely on plant-based sources of dietary protein, this can make it difficult (though not impossible!) for vegans to follow a low FODMAP diet and get enough protein. There are many good sources of plant-based protein which are also low in FODMAPs, including soy foods and grains.

Although whole soy beans contain a significant amount of the galacto-oligosaccharides (GOS) stachyose and raffinose, many products made from soy beans are actually low in FODMAPs. 


Tofu
Tofu is a curd made from soy beans, and during the production of tofu, the FODMAPs are separated out so tofu is naturally low in FODMAPs. Firm tofu is a very good source of protein, with around 15g per 100g. It is also a good source of iron and zinc. 

Tempeh
Tempeh is another high-protein soy product which contains around 18g of protein per 100g. Although tempeh is made from whole soy beans, as it is fermented, it is low in FODMAPs.




Soy milk
Soy milk made from soy protein (rather than whole soy bean) is also low in FODMAPs, and a good source of protein at around 8g per 250mL cup. 

Grains
Some low FODMAP and gluten-free grains are also relatively higher in protein including quinoa (4g per 1/2 cup serve) and oats (4.2 per 1/2 cup serve). Grains also provide dietary fibre and B vitamins.



Legumes & lentils
Although most legumes are high in GOS, canned brown lentils can also be included in small quantities (up to half a cup; 46g; 1.62oz). 


Nuts & seeds
Nuts and seeds including brazil nuts, peanuts, macadamias, pecans, sunflower seeds pumpkin seeds and walnuts are also low in FODMAPs and contain good amounts of protein. 

Search our recipe section in our Contents for vegan recipes


           


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  2. Why are bean sprouts low fodmap but not cooked borlotti beans? Would the borlotti beans be better if I tried sprouting them?

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  15. I have had to go grain-free...I am also lactose intolerant, allergic to eggs and nuts, cannot digest meat or animal proteins, cannot have starches (I react terribly to the solanine and mycotoxins in potatoes), I have a latex-fruit allergy (bananas, avocados), I obviously cannot have gluten (that was my problem 2 years ago and the reason why I eventually had to eventually go grain-free altogether...even rice makes me bloated and violently ill for 3 days). In addition to all this, now as of 3 months ago... I cannot digest fructose - totally fructose intolerant! The onset of these symptoms have all started within the past year - yes, originally gluten was the problem - that led to SIBO,Candida...and I have always battled IBS my entire life. I cannot have high fiber - so nuts and seeds are completely off limits. WHAT CAN I DO NOW?? Basically, I lived on starches and vegetables and fruits my entire life...and cheese which I love - but now I have to be grain-free and I am fructose intolerant - no fruits or vegetables!! I currently am existing on dark chocolate - this is not normal living like this - no food! I also had to give up coffee because it a huge cross-reactor to gluten - 10% of the coffee protein is detected by my system as gluten! Please help!! I even considered taking whey protein isolate, but I am afraid because I react so adversely to milk proteins...now the slightest bit of lactose and I am sick for 48 hours. Please tell me what to do- how can I follow FODMAPS with all my food intolerances? My weight is dropping by the minute...I need help.

    ReplyDelete
    Replies
    1. Hi there,

      Sorry to hear this. We strongly recommend you see your doctor and/or dietitian for further advice who can support and guide you appropriately.

      We wish you the best,
      Marina Iacovou

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  16. Why canned lentils? Can i use a 1/4 cup of dried and boiled lentils?

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