Pack your plant-based diet with protein!

Embracing a plant-based diet is not just about munching on greens; it's about making informed choices to ensure you meet your nutritional needs. For those with sensitive digestive systems, low FODMAP plant-based options are a fantastic way to get the best of both worlds: a plant-powered diet and digestive comfort. 

Understanding Low FODMAP:

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can trigger digestive discomfort in some individuals. A low FODMAP diet can alleviate symptoms like bloating, gas, and abdominal pain. Thankfully, there are plenty of low FODMAP plant-based protein sources.

Low FODMAP Plant-Based Protein Sources:

Tofu: Tofu is a versatile, protein-rich food made from soybeans and is low in FODMAPs. Use it in stir-fries, scrambles, or even blended into creamy smoothies.

Tempeh: Another soy-based product, tempeh is fermented and easier to digest. It's a great source of protein and can be used in sandwiches, salads, or marinated for a flavorful main dish.

Quinoa: This gluten-free grain is packed with protein and is low in FODMAPs. Use it as a base for grain bowls, salads, or as a side dish.

Lentils: Green and brown lentils are low FODMAP and provide ample protein. Incorporate them into soups, stews, and curries for a hearty meal.

Chia Seeds: Chia seeds are a fantastic source of protein and healthy fats. Create a low FODMAP chia pudding by mixing them with lactose-free or almond milk.

Low FODMAP Plant-Based Recipes

Low FODMAP Tofu Scramble: Sautée tofu with spinach, cherry tomatoes, and a sprinkle of turmeric and cumin for a delicious breakfast option.

Tempeh Stir-Fry: Marinate tempeh in a low FODMAP stir-fry sauce, and then stir-fry with bell peppers, zucchini, and carrots for a quick and satisfying dinner.

Quinoa and Roasted Veggie Salad: Toss cooked quinoa with roasted low FODMAP vegetables like carrots, bell peppers, and zucchini. Drizzle with a simple lemon vinaigrette for added flavor.

Lentil Soup: Prepare a hearty lentil soup using green or brown lentils, carrots, celery, and a dash of garlic-infused oil for a low FODMAP twist.

Easy Plant-Based Meal Planning:

Plan Ahead: Take time to plan your meals for the week. Choose recipes that incorporate low FODMAP plant-based proteins.

Batch Cooking: Prepare large batches of low FODMAP staples like quinoa, tofu, or tempeh and store them in the fridge for easy meal assembly.

Variety Is Key: Include a variety of low FODMAP vegetables and proteins to ensure you get a balanced diet.

Snack Smart: Keep low FODMAP snacks like nuts, seeds, or rice cakes with almond butter on hand for quick and satisfying snacks.


Packing your plant-based diet with protein while following a low FODMAP approach is not only possible but also delicious and nutritious. With the right ingredients, recipes, and meal planning strategies, you can enjoy the benefits of a plant-powered diet without sacrificing digestive comfort. Experiment with these low FODMAP plant-based options and discover the joy of nourishing your body while keeping your gut happy.

So, what are you waiting for?

Shop from some of our best selling, low FODMAP foods.
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