Whether you're building strength, managing your weight or simply staying well, protein matters. Here's how much you need — and how to hit it while keeping your diet low FODMAP.
How much protein do you need?
A common guideline is around 0.8g of protein per kilogram of body weight per day, rising to 1.2–2.0g/kg if you're very active or building muscle. For a 70kg adult, that's roughly 56g a day at the lower end.
Low FODMAP protein sources
- Firm tofu and tempeh
- Eggs
- Chicken, fish and lean meat (if you eat them)
- Brown rice and pea protein powder
- Small portions of nuts and seeds
The easy win: a low FODMAP protein shake
One scoop can add 13–20g of protein without the bloat. As the UK's only FODMAP Friendly certified vegan protein brand, That Protein is formulated for sensitive guts — try our certified Blissful Raw Cacao or a warming Double Choc Porridge.
A quick note
Everyone's needs are different. If you're unsure, a registered dietitian can help you set a target that's right for you.
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