Going Low FODMAP on a Vegan Diet - Low FODMAP Protein & Meal Planning

Sep 27, 2026

A practical vegan nutrition guide for people managing IBS symptoms with the low FODMAP approach. It explains how to start by prioritizing vegan protein sources, highlights low/moderate FODMAP options and portion sizes, and provides example protein quantities. The document then supports balanced meal planning with FODMAP-friendly vegetables, fruits, spices, sample one-day menus, and snack ideas, plus recipe references and key cautions about ingredients like gluten and chocolate or carob.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages7

Reading Time18 min

AccessFree to download

How to start

Choose protein first

Low FODMAP protein options and portion sizes

Amount of protein in each option

Add color: fruits and vegetables

Example meals and snacks

Recipes and notes

| Going Low FODMAP on a Vegan Diet
If you have been struggling with IBS for any period of time, you may be willing to try the low FODMAP diet to help with your symptoms. Since most of the vegan protein sources also contain FODMAPs, making sure you have enough protein and variety may seem daunting! Don’t worry! This handout is here to help guide you along your way.
How to start:
When planning your meals, start with the most challenging aspect of the meal, which for a vegan is protein. Protein is a vital nutrient, which we need to maintain the health of our muscles, organs, hair, nails and skin. However, being vegan eliminates the animal sources of protein and following the low FODMAP diet eliminates most legumes (beans) . Most people who follow a vegan diet rely on the legume family to meet their protein needs. So, what will you do without them? Very good question! There are many delicious low FODMAP proteins for you and your sensitive vegan tummy. These options include: | | | | | --- | --- | --- | --- | | • Tempeh (3/4 cup)
• Tofu (1 cup)
• Seitan*
• Quinoa, cooked (1 cup)
• Macadamia nuts (20 nuts)
• Peanuts (32 nuts)
• Pecans (10 pecan halves)
• Pine nuts (1 tablespoon)
• Chia seeds (2 tablespoons)
• Pumpkin seeds (2 tablespoons)
• Sesame seeds (1 tablespoon)
• Sunflower seeds (2 teaspoons, hulled)
• Walnuts (10 nut halves)
Portion sizes are listed for foods that contain moderate FODMAPs. Limiting to the serving size should keep your symptoms in check. | | | • Almonds (10 nuts only)
• Hazelnuts (10 nuts only)
• Butter beans, canned (¼ cup serving only)
• Lentils, canned (½ cup serving only)
• Chickpeas, canned (¼ cup serving)
• Green lentils, boiled (¼ cup serving only)
• Red lentils, boiled (¼ cup serving only)
• Lima beans, boiled (¼ cup serving only)
• Dairy alternatives (such as Soy Milk:
made from soy protein NOT from whole soy beans)
* The FODMAP diet is NOT a gluten free diet but there is some overlap as both diets eliminate wheat, barley and rye. | | Now that you know there are many different protein choices for you on the low FODMAP diet, we need to talk about how much protein is found in each option.
Amount of Protein: | | | | | Food:
¾ cup tempeh .... ...... ..............
¼ package tofu (a package is 14 ounces) ¼ cup seitan………….……………………
1 cup quinoa, cooked ½ cup lentils ¼ cup chickpeas ¼ cup peanuts……...….…………………..
2 tablespoons chopped pecans
1 cup rice milk | 23 grams
7 grams
23 grams
8 grams
9 grams
5 grams
9 grams
2 grams
0.67 grams | | | ©2013 Laura Fafard Follow me on Twitter: @GINutritionist Stony Brook Dietetic Intern How Much Protein Should I be Eating Each Day? The amount of protein you should be eating each day is dependent on how much you weigh and the calories you need to maintain a healthy weight. For instance: if your calorie goal is 1800 calories a day, you should be eating 45 grams of protein. A registered dietitian can help you determine your personal calorie and protein goals. However, in general, eating some protein with each of your three main meals, is a good goal. The following is a one day example: Breakfast-‐ 2 slices of gluten free bread with 2 tablespoons of peanut butter; 12 grams of protein Lunch-‐ salad with quinoa (2 ounces), lentils (2 ounces), and tofu (4 ounces); 16.7 grams of protein Dinner-‐ tempeh (4 ounces); 22 grams of protein Total Protein: 50 .7 grams Don’t forget to add some color! After you have finished planning your protein for the day, figuring out what vegetables and fruits to eat is going tobe very simple. Make sure you stick to the FODMAP friendly choices; try to fill your plate with a serving of fruit and variety of vegetables. Remember, use only FODMAP friendly spices too. Examples of FODMAP friendly vegetables include: green beans, tomatoes, bell peppers, kale, spinach, zucchini, carrots, cucumbers, and egg

FAQs

Why is starting with protein emphasized on a low FODMAP vegan diet?

Protein is described as the most challenging meal component for vegans and as a vital nutrient to maintain muscle, organs, hair, nails, and skin health. Since low FODMAP limits many legumes, the guide focuses on other low FODMAP vegan protein choices first.

Which low FODMAP vegan proteins are listed, and why do portion sizes matter?

The guide lists options such as tempeh, tofu, seitan, quinoa, and several nuts and seeds. It notes that portion sizes are given for foods containing moderate FODMAPs, and limiting to the serving size helps keep symptoms in check.

What fruits and vegetables are suggested for meal planning?

It provides examples of FODMAP-friendly vegetables (such as green beans, tomatoes, bell peppers, kale, spinach, zucchini, carrots, cucumbers, and eggplant) and fruits (including bananas, blueberries, cantaloupe, grapes, oranges, kiwi fruit, and others). It also stresses eating a variety for different vitamins and minerals.

Sep 27, 2026

Uploaded by Aria Callaghan