Many people choose a vegetarian diet for various reasons. There are plenty of good arguments for eating more plant-based food, but it’s also important to ensure that you’re getting all the nutrients you need - especially if you are also following a low FODMAP diet. Here we’ve gathered useful tips on how to get enough protein while reducing the risk of discomfort.

Protein is a nutrient with many important functions in the body, and it is a key building block of our muscles. Proteins are made up of about 20 different amino acids. Some amino acids can be produced by the body (non-essential amino acids), while others must be supplied through food (essential amino acids) 

. Some vegetarian protein sources do not contain all the essential amino acids, which is why combining different protein sources is particularly important in a vegetarian diet.

Most adults need around 0.75 g of protein per kg of body weight per day (bhf 2024). Needs vary from person to person and depend on factors such as activity level and health status*.

A good rule of thumb is about 15-25 g protein per meal, spread over 3-4 meals a day, which will cover the protein needs for most people.

*Consult your GP or a registered dietitian if you are unsure about your protein needs. Read more about protein and other nutrients on the 

Below are some good protein sources that are low FODMAP. All quantities listed are within low FODMAP limits.

Almonds (22 g, about 18 almonds) ~ 4 g protein

Lactose-free cottage cheese (100–150 g) ~ 13–19 g protein

Lactose-free Greek yogurt or protein yogurt** (150 g) ~ 12–15 g protein

Hard cheese (e.g., Gouda, Emmentaler) (40 g) ~ 11 g protein

Canned kidney beans, drained (80 g) ~ 5 g protein

Canned chickpeas, drained (80 g) ~ 5 g protein

**Not all yogurts are high in protein - look for those with at least 8 g per 100 g.

 throughout the day so your body gets all the essential amino acids.

: Lactose-free high-protein yogurt and cottage cheese can be eaten as they are, or added to salads and pancakes.

A handful of sunflower seeds, pumpkin seeds, or peanuts adds extra protein. Use them in cooking and baking or enjoy them as snacks.

 in moderation: Tempeh, tofu, lentils, and beans can be included in moderate amounts in tacos, rice dishes, stews, and salads. Edamame beans are low FODMAP at 75 g and actually contain all the essential amino acids you need! Great as a snack or in meals.

: Perfect in rice and noodle dishes, omelets, pancakes, salads, and on bread. Eggs are not only rich in protein but also provide all essential amino acids plus most vitamins and minerals your body needs.

Oatmeal with lactose-free milk, peanut butter, and pumpkin seeds (~22 g protein)

Quinoa salad with lentils, feta, and vegetables (~20 g protein)

Tofu stir-fry with egg, rice noodles, vegetables, and peanuts (~22 g protein)

Lactose-free cottage cheese with walnuts (~20 g protein)

Omelet with 2 eggs and cheese (~17 g protein)

Remember that your needs depend on your activity level, weight, and health status which may change over time. Consult a doctor or clinical nutritionist if you are unsure whether you are getting enough protein.

By including 1-2 good protein sources in each meal, most people will be able to meet their protein needs.

For quick and easy protein options, you’ll also find low FODMAP alternatives that requires no or minimal preparation - just search for “protein” in the app.

There are many good reasons to eat more vegetarian 🌿 In this article, we help you secure sufficient protein intake.

Noba

Vegetarian Low FODMAP: Foods That Cover Your Protein Needs