Getting enough protein on a vegan diet with IBS is one of the most common challenges our community faces. Most high-protein plant foods are also high FODMAP. Here is the complete guide to what works.
The Challenge
The most abundant vegan protein sources — chickpeas, lentils, black beans, kidney beans, edamame, soy — are all high or moderate FODMAP. This creates a genuine nutritional challenge for anyone trying to eat plant-based while managing IBS.
The solution is not to abandon plant-based eating. It is to know exactly which sources are safe, in what serving sizes, and how to supplement the gaps.
Low FODMAP Vegan Protein Sources
Firm tofu: 170g serving is certified Low FODMAP. 15g protein. Versatile — scrambles, stir-fries, salads. One of the most reliable IBS-safe protein sources.
Tempeh: 100g serving is Low FODMAP. 19g protein. Higher protein than tofu, firmer texture. Excellent for grilling and marinating.
Brown rice protein powder (certified): 20-25g protein per scoop. Naturally low FODMAP. When independently certified, the safest protein supplement available for IBS. This is why That Protein was built around it.
Pumpkin seeds: 30g serving, 5g protein, Low FODMAP. Also high in zinc, magnesium and healthy fats. Add to everything.
Sunflower seeds: 30g serving, 5g protein, Low FODMAP. Excellent on porridge, in granola and in baking.
Oats: 52g serving, 6g protein, Low FODMAP. Combined with protein powder creates a complete breakfast.
Peanut butter: 2 tbsp serving, 7g protein, Low FODMAP. One of the most satisfying and convenient protein boosts available.
Canned lentils (rinsed): 46g serving only, 4g protein, Low FODMAP in this serving size. Rinse thoroughly and keep servings small.
High FODMAP Proteins to Avoid in Elimination Phase
- Chickpeas (any amount)
- Most dried legumes
- Soy protein isolate and most soy-based products
- Pea protein in large servings
- Hemp protein in large servings
Hitting Your Daily Protein Target
For a 65kg woman aiming for 1.2g protein per kg, the daily target is 78g. A practical day might look like: protein shake at breakfast (22g), firm tofu at lunch (15g), pumpkin seeds as a snack (5g), tempeh at dinner (19g), peanut butter in a recipe (7g). That is 68g — top up with another half scoop of protein powder and you are there.