Focussing on nutritional adequacy is important if you are following a low FODMAP diet and also avoiding meat or animal products.
Below are some key foods you can include to ensure your low FODMAP, vegetarian/vegan diet is rich in important nutrients, such as calcium, protein, vitamin B12, iron, omega 3 fatty acids and zinc.
- Fortified plant based low FODMAP milks - aim for at least 100mg calcium per 100mL of milk.
- Green leafy vegetables (e.g. kale, spinach, bok choy)
- Firm tofu
- Tempeh
- Quinoa
- Nuts and seeds
- Fortified cereals
- Soba noodles
- Yeast and yeast spreads
- Canned legumes and lentils
- Extra virgin olive oil
- Linseed oil
- Fortified cereals
- Tahini