The Low FODMAP Diet for Vegetarians – An Ultimate Guide

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Vegetarians rely primarily on plant-based foods to meet their nutritional needs.  These foods are incredibly healthy, but many of them are also high in FODMAPs that can provoke digestive symptoms in people with irritable bowel syndrome.  Since the low FODMAP diet restricts FODMAPs, and by extension, many plant-based foods, vegetarians are often left wondering – what the heck do I eat on this crazy diet?

Well my friend, that’s exactly what we’re going to explore today.  Believe it or not, a low FODMAP diet for vegetarians that’s high in protein, fibre and all the essential nutrients is absolutely attainable. Read on to learn which nutrients vegetarians need to prioritize, which low FODMAP foods can supply them, tips on building healthy low FODMAP vegetarian meals, and a 2-day meal plan.

Important Nutrients for Vegetarians

The term “vegetarian diet” doesn’t have a strict, standardized definition.  Unlike vegans who eat only plant-based foods, vegetarians include a few animal-based foods in their diet, typically in some combination of eggs, fish and dairy.

As a result, it’s far easier for vegetarians to get all the nutrients they need, but it can still be a challenge for several reasons:

• Meat and other animal-based protein foods are higher in certain nutrients than plant-based foods.
• Other components within plants (eg. phytates) can interfere with the body’s ability to absorb certain nutrients.
• Limited availability of nutrient-dense plant-based foods in more remote corners of Canada.

Nutrients that vegetarians should prioritize and the low FODMAP foods that contain them include:

• Protein – tofu; tempeh; canned & rinsed lentils, chickpeas and cannellini beans;  nuts; fish & seafood; lactose-free dairy; eggs.
• Iron – tofu; tempeh; canned & rinsed lentils, chickpeas and cannellini beans; pumpkin seeds; dark green vegetables; oysters, mussels.
• Zinc – quinoa; nuts and seeds; shellfish; eggs.
• Calcium – Lactose-free dairy, calcium-fortified almond milk or oat milk (1/2 cup), dark green vegetables, tofu, canned salmon with bones.
• Omega-3 fats – Salmon, trout, sardines, herring, tuna, walnuts, chia seeds, hemp hearts, ground flax seed.
• Vitamin B12 – B12-fortified nutritional yeast; lactose-free dairy; fish and seafood; eggs.

Read on to get all the details, such as why these nutrients are challenging to get on a vegetarian diet, which foods have high amounts of each nutrient, and tips for getting enough.

Protein and Low FODMAP Food Sources

Protein Requirements: Reasonably healthy adults need a minimum of 0.8 – 1.0 grams protein per kilogram body weight. Multiple your weight in pounds by 2.2 to obtain your weight in kilos.

Low FODMAP Protein Sources:

• Plant-based
  • Tempeh (100g)- 18g.  Make a Low FODMAP Teriyaki Stir-fry with tempeh for supper!
  • Seitan / vital wheat protein (20g) – 15g
  • Tofu, firm, prepared with calcium sulphate (150mg) – 12g
  • Peanuts (1/4 cup) – 9g
  • Edamame (75g / 0.5 cup) – 8g
  • Hemp hearts (2 Tbsp) – 6g
  • Cannellini beans, canned & rinsed (1/3 cup) – 5g
  • Chickpeas, canned & rinsed (1/4 cup) –  2.6g
  • Lentils, canned & rinsed (1/4 cup) – 4g
  • Nutritional yeast (2 Tbsp) – 4g
  • Quinoa (1/2 cup cooked) – 4g. Check out my Low FODMAP Lemony Quinoa Salad.
  • Peanut butter (1 Tbsp) – 3.5g
  • Almonds (10 almonds) – 3g
• If you eat seafood
  • Salmon, Atlantic farmed or wild (75g) – 16g.  Check out my Low FODMAP Panko Parsley Salmon recipe.
  • Tuna, canned (80g / 1/2 can) – 16g
  • Cod (75g) – 17g
  • Shrimp (6 medium) – 7g
• If you consume dairy
  • Lactose-free cottage cheese (1/2 cup) – 14g
  • Lactose-free Greek yogurt, 2% (1/2 cup) – 12g
  • Lactose-free milk, 1% (250ml) – 8g
  • Cheddar cheese (30g) – 6g
• If you eat eggs
  • Egg  – 2 large – 12g

Challenge for Vegetarians: Plant-based foods tend to be lower in protein than animal-based foods.

Importance of Protein: Protein is important for maintaining (and increasing) muscle mass, but more than that, protein is an essential building block in all the body’s tissues and organs. Additionally, protein is used to heal damaged tissue, transport nutrients throughout the body, and facilitate enzyme reactions.

Tips:

• Eat protein-rich foods at all meals and snacks.
• Include tofu, tempeh and even seitan to get rich sources of protein.
• Do your best to eat 3 meals per day and 1-3 healthy snacks per day to get all the protein and other nutrients you need.  Skipping meals means skipping nutrients.
• Choose Greek yogurt over regular yogurt.
• Add hemp hearts to foods to boost the protein.  Add hemp hearts to quinoa salads, soups, smoothies, mashed potatoes, yogurt parfaits, oatmeal, muffins, etc.
• Sprinkle nuts and seeds on salads.
• If you tolerate lactose-free milk, choose it over almond milk and oat milk which have almost no protein.

Iron and Low FODMAP Food Sources

Iron Requirements: Vegetarians need 1.8 times the amount of iron that omnivores need due to the difficulty of absorbing iron from plant sources (known as non-heme iron).  Therefore, vegetarian women 19-50 years of age need 32mg/day, while vegetarian men need 14mg/day.  Vegetarian women over 50 years of age need 14mg/day (due to cessation of menses).

Low FODMAP Iron Sources:

• Plant-based
  • Pumpkin seeds (1/4 cup) – 4.6mg – Check out my low FODMAP, pumpkin-seed laden granola recipe
  • Tahini / sesame seed butter (2 Tbsp) – 2.7mg
  • Tofu, firm, prepared with calcium sulphate (150mg) – 2.5mg
  • Cannellini beans, canned & rinsed (76g) – 2.3mg
  • Tempeh (100g) – 2mg
  • Hemp hearts (2 Tbsp) – 2mg
  • Potato, baked with skin (1 medium) – 1.9mg
  • Lentils, canned & rinsed (1/4 cup) – 1.7mg
  • Snow peas (1/2 cup) – 1.7mg
  • Spinach, cooked (1/4 cup) – 1.7mg
  • Edamame (1/4 cup) – 1.2mg
  • Sunflower seeds (1/4 cup) – 1.2mg
  • Swiss chard, cooked (1/4 cup) – 1mg
  • Seitan / vital wheat protein (20g) – 1mg
  • Beets, canned (1/3 cup) – 1mg
  • Oats, raw (1/3 cup) – 1mg
  • Kale, cooked (1/4 cup) – 0.6mg
  • Nutritional yeast (2 Tbsp) – 0.5mg
  • Chickpeas, canned & rinsed (1/4 cup) –  0.37mg
  • Low FODMAP breakfast cereals like Corn Flakes and Rice Krispies – the amount of iron depends on how much the manufacturer adds; check the nutrition facts table.
• If you eat seafood:
  • Oysters (6 oysters) – 4.5mg
  • Mussels (6 mussels) – 3mg
  • Trout (75g) – 1.4mg
  • Tuna, canned (75g) – 1mg
• If you consume dairy:
  • There’s little to no iron in dairy
• If you eat eggs:
  • Eggs – 2 large – 1.4mg

Importance of Iron: As part of the hemoglobin within red blood cells, iron binds to oxygen.  As blood cells travel around the body, they deposit oxygen to body tissues that use it in metabolism.  Without adequate iron, the body’s cells don’t get enough oxygen, which results in fatigue, exercise intolerance, and tissue damage.

Challenge for Vegetarians: The type of iron in plant foods, called non-heme iron, is harder for the body to absorb than the type of iron in animal foods, called heme iron.  Non-heme iron is doubly difficult to get on a low FODMAP diet because in Canada, gluten-free flour is not required to be enriched with iron the way wheat flour is.  As a result, gluten-free grain products like pasta, bread and crackers contribute little iron to the diet.

Tips:

• Pair plant-based iron-rich foods with low fodmap foods that are rich in vitamin C to enhance the body’s absorption of iron.  Low FODMAP foods high in vitamin C include: oranges, kiwi, strawberries, pineapple, papaya, cantaloupe; green pepper, red pepper (maximum 43 grams), broccoli florets, snow peas, kale, bok choy, cabbage, sweet potato, turnip, tomato (1/2 medium).
• Pair fish with a plant-based iron-rich food, as fish helps the body absorb the non-heme iron in plant foods.
• Cook food in cast-iron cookware.
• Every meal and snack should have an iron-rich plant food.
• Eat dark green vegetables every day.
• Leave the skin on your potatoes.

Zinc and Low FODMAP Food Sources

Zinc Requirements: Adult women need 8mg/day, adult males need 11mg/day.

Low FODMAP Zinc Sources:

• Plant-based
  • Pumpkin seeds (1/4 cup) – 4.4mg
  • Hemp hearts (2 Tbsp) – 1.8mg
  • Tempeh (100g) – 1.6mg
  • Tofu, firm, prepared with calcium sulphate (150mg) – 1.2mg
  • Peanuts (1/4 cup) – 1mg
  • Chia seeds  (2 Tbsp) – 1mg
  • Quinoa (1/2 cup cooked) – 1mg
  • Edamame (75g / 0.5 cup) – 1 mg
  • Oatmeal (1/2 cup cooked) – 0.8mg
• If you eat seafood
  • Oysters (6) – 36mg
  • Crab, Alaska King (75g) – 5.7mg
  • Crab, Dungeness (75g) – 4.1mg
  • Mussels (6) – 1.2mg
  • Tuna, canned (75g) – 0.5mg
  • Salmon (75g) – 0.3mg
• If you consume dairy
  • Lactose-free milk (1 cup) – 1mg
  • Cheddar cheese (30g) – 1mg
  • Lactose-free yogurt, plain (1/2 cup) – 0.6mg
• If you eat eggs
  • Eggs – 2 large – 1.1mg

Importance of Zinc: Zinc contributes to a strong immune system and wound healing, and keeps various senses sharp, such as taste, night vision and smell.  It also acts as an antioxidant, helping to fight inflammation.

Challenge for Vegetarians: Zinc is present in whole grains, nuts and legumes, but the phytates in these foods reduces the amount of zinc the body can absorb. In addition, zinc is found in smaller amounts in plant foods compared to animal foods, and the presence of protein in a meal improves zinc’s absorption.

Tips:

• Eat oysters every once in a while for a big hit of zinc.
• Eat pumpkin seeds on a regular basis.
• Add hemp hearts to smoothies, oatmeal, soups, mashed potatoes, casseroles, quinoa salads, etc.
• Pair high protein foods like fish, eggs and tofu with plant foods that are lower in zinc to enhance zinc’s absorption.

Calcium and Low FODMAP Food Sources

Calcium Requirements: Women and men 19-50 years old need 1000mg/day, women over 50 years old need 1200mg/day.

Low FODMAP Sources:

• Plant-based
  • Tofu, firm, prepared with calcium sulphate (150g) – this depends on the product; Sunrise brand contains 200mg in 150g of tofu
  • Tahini / sesame seed butter (2 tbsp) – 120mg
  • Collard greens (1/4 cup chopped & boiled) – 140mg
  • Tempeh (100g) – 96mg
  • Kale (1/2 cup chopped, raw) – 53mg – Check out my Low FODMAP Harvest Salad with Quinoa
  • Edamame (75g / 1/2 cup) – 52mg
  • Almonds (10 almonds) – 43mg
  • Broccoli florets (75 grams / 3/4 cup) – 30mg
  • Spinach (1 cup raw) – 31mg
  • Swiss chard (1/4 cup chopped & boiled) – 25mg
  • Almond milk, 1/2 cup oat milk –  the amount of calcium depends on how much the manufacturer adds; check the nutrition facts table.
  • Coconut yogurt – the amount of calcium depends on how much the manufacturer adds; check the nutrition facts table.
• If you eat seafood
  • Salmon, canned Sockeye with bones (75 grams) – 177mg
• If you consume dairy
  • Lactose-free Greek yogurt (1/2 cup) – 357mg
  • Lactose-free milk (250ml) – 322mg
  • Lactose-free plain yogurt (1/2 cup) – 188mg
  • Cheddar cheese (30g) – 188mg
  • Lactose-free cottage cheese (1/2 cup) – 73mg
• If you eat eggs
  • Eggs – 2 large – 44mg

Importance of Calcium: I’m sure it won’t come as a surprise to learn that calcium is good for our bones.  It works in tandem with vitamin D (and other nutrients) to keep bones strong and minimize the risk of fractures.

Challenge for Vegetarians: Dairy is a rich source of calcium, and while some plant foods have a bit of calcium, vegetarians who eschew dairy have a harder time getting enough of this bone-health mineral.

Tips:

• Ensure that your almond milk or oat milk is fortified with calcium.
• Eat dark green vegetables daily.
• Use sesame seed butter on toast and crackers.
• Make a sourdough sandwich with canned salmon (bones included).
• Drink lactose-free lattes, cappuccinos and London fogs.

Vitamin D and Low FODMAP Food Sources

Vitamin D Requirements: Adult men and women (19-70) need 600IU (25mcg) of vitamin D per day.  Folks over 70 need 800IU/day.

Low FODMAP Sources:

• If you eat seafood
  • Salmon, canned Sockeye with bones, (75 grams) – 557 IU (14 mcg)
• If you consume dairy
  • Lactose-free milk, 1% (250ml) – 100 IU (2.6mcg)
  • Lactose-free Greek yogurt, 2% (1/2 cup) – 43 IU (0.43mcg)
  • Almond milk – the amount depends on how much the manufacturer added; check the nutrition facts table.
• If you eat eggs
  • Eggs – 2 large – 70 IU (1.2 mcg)

Importance of Vitamin D: Vitamin D enhances calcium absorption and together these two nutrients help maintain bone health.  Vitamin D also plays roles in reducing inflammation, cell growth, and immune function.

Challenge for Vegetarians: Vitamin D isn’t found in a lot of foods, and this is a challenge for vegetarians and omnivores alike.

Tips:

• Ensure your almond milk and oat milk (1/2 cup) are fortified with vitamin D.
• In their 2019 position paper, the Canadian Dermatology Association states “there is no need to seek increased or prolonged sun exposure.  The incidental sun exposure that Canadians receive, even with sunscreen, may be sufficient to maintain optimal vitamin D levels during the summer.”
• Talk with your dietitian, doctor or pharmacist about taking a vitamin D supplement.

Omega-3s and Low FODMAP Food Sources

Omega-3 Requirements: Adult women need 1100mg/day while adult men need 1600mg/day (FF).

Low FODMAP Sources:

• Plant-based:
  • Ground flax (1 Tbsp) – 2400mg
  • Chia seeds (1 Tbsp) – 1800mg
  • Walnuts (30g / 0.25 cup)  – 600mg
  • Canola oil (1 tsp) – 420mg
  • Tofu, firm (150g)  – 272mg
• If you eat seafood:
  • Salmon, wild or Atlantic farmed salmon (75g) – 1900mg
  • Salmon, canned Sockeye with bones (75g) – 990mg
  • Trout  (75g) – 1000mg
  • Pickled herring (75g) – 1000mg
  • Sardines, canned in oil (6 sardines) – 1000mg
  • Tuna, canned (80g/half can) – 500mg
• If you eat eggs
  • Eggs  – if advertised as containing omega-3s due to the hens consuming flax.

Importance of Omega-3s: Omega-3s contribute to the structure of the body’s cell membranes, especially in the eyes and brain.  Omega-3 fats also play a role in reducing inflammation in the body (FF).

Challenge for Vegetarians:  There are 3 types of omega-3s: ALA, EPA and DHA.  Plant sources of omega-3s contain ALA, whereas fish sources contain DHA and EPA.  Vegetarians who don’t eat fish miss out on DHA and EPA, which are particularly potent at fighting inflammation and keeping the eyes and brain healthy.

Tips:

• Eat fish at least twice a week, with a fatty fish at least once a week.
• Add canned or jarred sardines to tomato-based pasta sauce for umami – like in my Low FODMAP Pasta Puttanesca with Chickpeas recipe.
• Add ground flax to smoothies, yogurt parfaits, muffins, and oatmeal.  Check out my Low FODMAP Flax Muffin recipe.
• Cook oatmeal with chia seeds, ground flax or walnuts
• Use ground flax as an egg replacer in baked goods.
• Add walnuts to low FODMAP brownies, muffins, homemade trail mix and oatmeal. 

Vitamin B12 and Low FODMAP Food Sources

Vitamin B12 Requirements: Adult men and women need 2.4 mcg/day.

Low FODMAP Sources:

• Plant-based
  • Nutritional yeast – the amount of B12 depends on how much the manufacturer adds; check the nutrition facts table.
• If you eat seafood
  • Oyster (6 oysters) – 13mcg
  • Tuna, canned (75g) – 2.2mcg
  • Salmon, wild or Atlantic farmed (75g) – 2.1mcg
  • Tuna, canned (1/2 can / 80g) – 2.1mcg
  • Scallops (6 scallops) – 1.7mcg
  • Shrimp (75g) – 1.7mcg
• If you eat dairy
  • Lactose-free milk, 1% (250ml) – 1.2 mcg
  • Lactose-free cottage cheese (1/2 cup) – 0.7mcg
  • Lactose-free yogurt, plain (1/2 cup) – 0.4mcg
  • Lactose-free Greek yogurt, 2% (1/2 cup) – 0.4mcg
  • Cheddar cheese (30 g) – 0.2mcg
• If you eat eggs
  • Egg – 2 large – 1.6mcg

Importance of Vitamin B12: Vitamin B12 is essential for a healthy nervous system, red blood cell synthesis, and DNA synthesis.

Challenge for Vegetarians: B12 is found naturally in animal-based foods such as dairy, meat, poultry and fish and rarely found in plant foods.  Vegetarians who don’t eat much dairy, eggs and fish may need a B12 supplement.

Tips:

• Ensure your nutritional yeast is fortified with vitamin B12 and sprinkle it liberally where you would otherwise sprinkle grated cheese.
• If you drink almond milk or oat milk instead of cow’s milk, look for ones that are fortified with B12. 
• Make sandwiches on sourdough bread with light canned tuna.
• Drink lattes with lactose-free milk.

Building Healthy, Low FODMAP Meals for Vegetarians

Lists of foods, like the ones above, are all fine and dandy, but we don’t eat lists, we eat meals.  So how do we build healthy, low FODMAP vegetarian meals?  

Here are some top tips:

• Design your meals to look like the Healthy Plate Model, with 1/2 of the plate being vegetables and fruit, 1/4 being whole grains, and 1/4 being protein foods.
• Eat various low FODMAP whole grains and whole grain products several times a day.  The assortment of animo acids in grains complements the amino acids in legumes and nuts so that you end up with all the essential amino acids you need.
• Include a dark green vegetable in your diet every day (broccoli florets, kale, spinach, collard greens, bok choy).
• Add nuts and seeds to meals and snacks.
• Make sure all your meals and snacks contain a protein-rich food.
• Pair your fruit with iron-rich plant-based foods to enhance iron absorption.

Sample Low FODMAP Vegetarian Meal Plan

Now we’ll go a step further and look at what a couple days of low FODMAP vegetarian eating could look like.

DAY 1

Breakfast – Oatmeal, almond milk (fortified with calcium & vitamin D), chia seeds, pumpkin seeds, 6 medium strawberries, lactose-free vanilla yogurt.
Lunch – Canned salmon sandwich with baby spinach on sourdough or gluten-free bread.  Baby carrots with a bit of homemade low FODMAP hummus.
Supper – Tempeh (100g) stir-fry with brown rice, hemp hearts, bok choy, broccoli florets and snow peas.
Snacks – Firm banana with peanut butter; lactose-free cottage cheese with cucumber.

DAY 2

Breakfast – Scrambled eggs with collard greens, red pepper and fortified nutritional yeast on sourdough toast, kiwi.
Lunch – Quinoa salad with hemp hearts, canned chickpeas (1/4 cup), green beans, grated carrot, slivered almonds and vinaigrette.
Supper – Gluten-free spaghetti, homemade tomato sauce with canned lentils, and a side salad containing and spinach,  cucumber, 5 cherry tomatoes, pumpkin seeds, and vinaigrette.
Snacks – Greek yogurt with blueberries; 2 small mandarin orange with trail mix (edamame, peanuts, pumpkin seeds).

10 Low FODMAP Vegetarian Recipes to Try

• Lemony chickpea quinoa salad
• Pasta puttanesca with chickpeas
• Panko parlsey salmon
• Crispy baked tofu with nutritional yeast
• Chia pudding parfaits
• Maple glazed tempeh
• Thai curry tofu and green beans
• Sweet potato and lentil coconut stew
• Cinnamon tahini chickpea salad 
• Za’atar-spiced tofu scramble

Special Considerations During the Reintroduction Phase of the Low FODMAP Diet

Legumes, such as chickpeas, lentils, black beans, kidney beans, etc, contain high amounts of GOS (also called galacto-oligosaccharides).  As if one FODMAP wasn’t enough, many legumes also contain fructans which can make them doubly potent to IBS sufferers with severe gas and bloating issues.

Because many vegetarians rely on beans and legumes for protein and iron, and because many of these legumes are high in two FODMAPs, I recommend that vegetarians spend extra time reintroducing GOS.

READ ALL ABOUT REINTRODUCING FODMAPs HERE.

For instance, two ideal food options for testing tolerance to GOS are almonds and canned lentils.   I usually recommend that vegetarians use lentils as their challenge food, and if the results are uncertain, then test again.  Additionally, vegetarians should do a second test to see how they respond when eating legumes that contain both GOS and fructans, such as black beans.

Enzymes

Plant proteins like beans, legumes, soy and nuts contain a FODMAP group called GOS (galacto-oligosaccharides), but many of them also contain another group called fructans.

Vegetarians who discover in the reintroduction phase of the diet that they’re sensitive to GOS and fructans experience bothersome IBS symptoms when they eat beans, soy and certain nuts. So the million-dollar question becomes: how can vegetarians include these wonderful nutrient dense plant proteins without suffering?

The answer: enzymes.

Fortunately, there are a couple of enzyme products on the market that break down GOS and fructans so that beans, soy and nuts are less likely to trigger symptoms. 

1. Alpha-galactosidase. Alpha-galactosidase is an enzyme that breaks down the GOS found in beans and nuts.  Beano, BeanAssist, and even Shoppers Drug Mart’s Life brand are examples of enzyme products that contain alpha-galactosidase.
   
2. Fodzyme. Fodzyme is a unique product that consists of alpha-galactosidase for GOS as well as enzymes that break down fructans, making it a game-changer for vegetarians who are sensitive to both GOS and fructans.

Bottom Line

It’s certainly possible for follow a low FODMAP vegetarian diet, but as you can see, it’s a bit tricky to ensure you’re getting all the nutrients your body needs.

If you reviewed this article and thought – whoa, adding the low FODMAP diet to my existing vegetarian diet looks too complicated, then consider working with a Monash FODMAP trained dietitian.  

A dietitian specially trained in the low FODMAP diet should be able to help you navigate the two diets and make recommendations so you don’t have to compromise on your values.

xoAndrea, RD