Eating vegan and low FODMAP at the same time can feel like a puzzle — many plant proteins (like most beans, lentils and soy) are high FODMAP. But with the right choices, a gut-friendly vegan diet with plenty of protein is absolutely achievable.
Which vegan proteins are low FODMAP?
- Brown rice protein — gentle and low FODMAP.
- Pea protein isolate — low FODMAP at typical servings.
- Firm tofu — low FODMAP (the FODMAPs drain away with the water).
- Tempeh — low FODMAP in moderate portions.
- Quinoa, chia and pumpkin seeds — handy plant-protein toppers.
Which to limit
Most beans, lentils, chickpeas (beyond small tinned portions), silken tofu and large amounts of soy milk are higher FODMAP. Enjoy small, tested portions rather than avoiding them entirely.
Getting enough protein
A low FODMAP vegan protein powder makes hitting your target much easier. As the UK's only FODMAP Friendly certified vegan protein brand, That Protein blends brown rice and pea protein for a complete, gut-friendly shake — our Blissful Raw Cacao and Double Choc Porridge are certified low FODMAP.
A simple low FODMAP vegan day
Breakfast: protein porridge. Lunch: firm tofu and rice bowl. Snack: a low FODMAP protein shake. Dinner: tempeh stir-fry with low FODMAP veg.
Free UK delivery over £30. Shop vegan low FODMAP protein.