How To Eat A Diet Low In FODMAPs As A Vegetarian

Having to go low-FODMAP unfortunately means you will need to restrict some foods in your diet. Being vegetarian can make things a bit more complex, as some staple foods for vegetarians may now be off the menu.

It’s important to still get enough of all nutrients, regardless of what dietary restrictions you have. Vegetarians must pay special attention to their diets, particularly to protein, iron and calcium.

The good news is that it’s still possible to eat a healthy and nourishing diet that is both low in FODMAPs and vegetarian by following the tips below!

• Make the most of lentils, particularly canned lentils as they are lower in FODMAPs. Lentils are a good source of protein and iron, and are great in soups, stews and can be made into veggie burgers. Just remember to stick to ½ cup (50g) at a time and avoid other beans and chickpeas as they are high in FODMAPs.
• If you eat eggs, make sure to include them in your diet regularly. Not only a good source of protein and iron, eggs also contain a huge range of vitamins and minerals. Try having them on gluten free or spelt toast, in a frittata or omelette, or simply boil a couple for a nutritious snack.
• Find a low-FODMAP cereal you enjoy that is fortified with iron. Aim for one that contains 3mg of iron per serve.
• Snacking on low-FODMAP nuts such as walnuts, almonds, brazil nuts or pecans is another way to get some extra protein and iron in your diet, as well as a good dose of healthy fats.
• Dairy is another great source of protein as well as calcium. If you don’t tolerate lactose, go for lactose-free products. Aim for around 3 serves each day, with 1 serve being 1 cup of milk, 2 slices of cheese or a small tub of yoghurt.
• If you don’t consume dairy, try a plant-based milk such as rice or almond milk. Just make sure you check the nutrition panel to make sure it’s fortified with at least 150mg of calcium per 250ml. These milks are usually quite low in protein, but can be a valuable source of calcium for vegetarians.
• Enjoy a glass of Milo as a snack or at supper time. Milo is a good source of iron as well as containing other added nutrients. Serving it with milk is also a great way to get an extra serve of calcium in your day.

If you would like some guidance with your diet and meeting your individual nutrient requirements, make an appointment with an Accredited Practising Dietitian (don’t forget that our App has a worldwide list!).