Guest post by: Jillian Smith, Nutrition Student at the University of New Hampshire and Vegetarian
At first glance, the FODMAPS elimination diet may seem daunting. You search and search, but soon realize that foods like milk, beans, and soy products are absent from the list of allowed foods. Don't fret. It should not be too tough for lacto-ovo vegetarians to get by for a couple of weeks during the trial using lactose-free milk products, eggs, nuts, and seeds as protein sources. It is important to monitor your diet to ensure that you are consuming at least 46 grams of protein each day for women and at least 56 grams of protein each day for men.
There are many allowed foods included on the FODMAPS elimination diet that are high in protein. Quinoa, an amino acid rich seed, is an alternative to many grains. One cup of cooked quinoa contains about 8.14 grams of protein. Adding vegetables such as green peas and spinach to your diet is a sure way to increase your protein consumption. Nuts and seeds are an easy way to fill you up while providing an extra boost of protein. Sharp cheddar cheese and lactose-free dairy products are great substitutes for the dairy products previously eaten. A meat substitute known as seitan can be used in place of soy products. It is produced from vital wheat gluten and contains about 26 grams of protein per half cup servings. It is easy to find ways to ensure proper protein intake. It just takes a moment of research and an open mind.
After the challenge phase, adding back beans, lentils, and soy products gradually, as tolerated will help meet the daily requirement for protein. Vegetarian sources of protein are an important part of the diet, so vegetarians may choose to eat most of their FODMAPS in this form, and keep their buckets from filling up by continuing to use lactose-free milk products, lower FODMAPS fruits and vegetables, and limiting the amount of wheat products in their diets most of the time.
Vegans must pay extra attention to their diets. Without lactose-free milk products and eggs it going to be more difficult to get enough protein on the elimination phase. Including foods high in protein such as quinoa and seitan will help a lot, but there may be a situation where the alternate approach described in Chapter 6 will be useful. Most vegans are definitely going to be eating galactans in order to meet their protein requirements. Using the food frequency tool in the book, the vegan can review his/her diet for other outstanding sources of FODMAPS and focus on cutting back on them.
