Welcome to day 4 of the festive fodmap series where I’ll be talking all things FODMAP in 5 minutes or less. Today we’re answering the most popular question at parties… But where do you get your protein? Keep listening to find out.

Low FODMAP proteins and recommended portions:
Lentils, canned 46 g
Brazil nut 40 g
Chestnut, boiled 168 g and roasted 84 g
Chia, black and white 24 g
Edamame, shelled 90 g
Egusi, hulled 24 g
Flaxseed/linseed 15 g
Hemp 20 g
Macadamia 40 g
Mung bean, sprouted only 95 g
Mycoprotein, for example vegetarian Quorn 75 g
Nutritional yeast 16 g
Peanuts raw, 28 g
Peanut butter, 50 g
Pecan 20 g
Pine nut 14 g
Poppy seed 23 g
Sesame seed 11 g
Sunflower seed 6 g
Tempeh 100 g
Tigernuts 20 g
Tofu, firm and extra firm 170 g
Urid dahl/black gram, boiled 46 g
Vital wheat gluten 30 g
Walnut 30 g

Low FODMAP dairy substitutes which contain protein
Soy based cheese 40 g
Soy milk made from soy protein isolate 250 ml/1 cup.

There will be other plant protein sources that fall into the moderate to high FODMAP category that do have small low FODMAP servings. Such as most plain, canned beans with the exception of baked beans. Including these in your diet at this time of year requires a bit of experience with the FODMAP diet, some knowledge about your individual triggers and the effects of FODMAP stacking. If you need a refresher on stacking and how to avoid it check out my post [ Ссылка ]

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Thanks for watching
Michelle
xoxo

Longing for freedom from FODMAPs? See how I eat and enjoy my favourite high FODMAP foods without flare-ups: [ Ссылка ]

Recommended Resources:

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AD - Affiliate link: Tame your gut without touching your diet with Nerva gut-directed hypnotherapy. Use this link for 10% off [ Ссылка ]
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The Monash low FODMAP app is the most comprehensive database of low FODMAP foods available. Monash University pioneers the low FODMAP diet and regularly updates the app to reflect their ongoing research.
[ Ссылка ]
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AD - Affiliate Link: Use the code IRRIVEGAN10 to get 10% off your first order at Fodmarket.com. [ Ссылка ]
Fodmarket ships FODMAP friendly food and goodies throughout the mainland UK and Europe.
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AD - Affiliate Link: Carrie at The Wild Gut Project has created a one of a kind vegan, low FODMAP membership site that walks you through every stage of the diet. Being part of this informative, supportive community really is the foolproof way to save months of stress, flare-ups and overwhelm.
[ Ссылка ]
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Connect
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Enquiries and questions
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Disclaimer
All views expressed are my own. All values are correct as of the time of publishing. This channel is presented for entertainment purposes and does not constitute professional advice or prescriptive nutritional information. Please consult a registered professional before making any changes to your diet or exercise regime.

The low FODMAP diet should only be undertaken under the supervision of a registered dietitian. The elimination phase of the low FODMAP diet is extremely restrictive. It should only be implemented for a limited period of time as part of a monitored treatment programme for medically diagnosed gut conditions. Please talk to a professional if you have any concerns regarding the suitability of the low FODMAP diet for your individual circumstances.

All references to the Monash FODMAP App are not sponsored or endorsed by Monash University, they are simply our preferred go-to source for all things FODMAP. Due to the frequent updates and improvements please refer to the current version of the Monash FODMAP app for the most up-to-date and accurate information. All references to the app are correct to the best of my knowledge at the time of publishing.

Some links contained in the description are affiliate links. This means I receive a small financial commission at no extra expense to you. This helps support the work I do here and is received with gratitude. Thank You!

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