If you’re a vegetarian living with IBS, you may feel stuck between two worlds. On the one hand, you are eating vegetarian for your values or health, on the other, you are trying to follow a low FODMAP diet and manage digestive symptoms.
And these two worlds may seem incompatible. Or, at the very least, very difficult to reconcile.
As a dietitian specializing in IBS, I want to reassure you that it is possible to do both. With the right food choices and strategies, you can follow a low FODMAP vegetarian diet that supports your gut health, helps relieve IBS symptoms, and still provides the nutrients you need.
This article is a guide on how to accomplish just that. Let’s dive in!
What Is a Low FODMAP Vegetarian Diet?
Understanding FODMAPs and IBS
FODMAPs are a group of fermentable carbohydrates that can be poorly absorbed in the gut. For people with IBS, they can trigger symptoms such as bloating, gas, abdominal pain, and altered bowel habits. The low FODMAP diet temporarily eliminates these foods to reduce or eliminate these symptoms and allows you to identify personal triggers.
Why Vegetarians Face Unique Challenges on a Low FODMAP Diet
Many staple vegetarian proteins, such as beans, lentils, certain vegetables, and dairy products, are high in FODMAPs. This can make it harder to meet dietary needs and maintain variety while managing IBS symptoms.
How to Get Enough Protein on a Low FODMAP Vegetarian Diet
One nutrient that can be tricky to get enough of on a low FODMAP vegetarian diet is protein. One of the staples of a vegetarian diet is legumes (beans, dried peas, lentils), and many of them are high in FODMAPs. Nonetheless, legumes are only reduced, not eliminated, on a low FODMAP diet.
Another good source of protein for vegetarians is dairy, which can be high in lactose. However, there are many low-lactose and lactose-free dairy products to choose from.
The Best Low FODMAP Vegetarian Protein Sources
Here’s a snapshot of great sources of protein for vegetarians:
- Tofu (firm and extra-firm) – well tolerated in generous portions. Try my Colorful Asian Tofu Stirfry
- Tempeh – fermented soybeans, rich in protein and fiber.
- Edamame – young soybeans, great in a stir-fry or as a snack.
- Eggs – an excellent and versatile protein source.
- Lactose-free dairy – milk, Greek yogurt, cottage cheese, and hard cheeses.
- Quinoa, millet, oats & buckwheat – high-protein (and high-fiber) grain choices.
- Nuts and seeds – almonds, walnuts, pumpkin seeds, chia, and hemp seeds in small portions. Try my Coffee Chia Pudding.
- Low-FODMAP canned beans & lentils – cannellini, kidney beans, garbanzo beans (chickpeas), and lentils in appropriate portions. Try my Spiced Roasted Chickpeas.
Can You Eat Beans and Lentils on a Low FODMAP Diet?
Yes, in limited amounts. Canned lentils, chickpeas, and some canned beans are lower in FODMAPs than cooked-from-dry versions. Why? Some FODMAPs leach into the liquid, so be sure to drain and rinse. You want to stick to Monash University’s recommended serving sizes, which you can find in the Monash FODMAP App.
If you want to learn more about how to eat beans and lentils without triggering gut symptoms, I went deep into the topic in my article: Low FODMAP Beans: Your Complete Guide to Enjoying Legumes Without IBS Symptoms.
How Much Protein Do Vegetarians Need?
According to vegetarian nutrition experts, vegetarians (and vegans) should aim to eat a little more protein than omnivores. Whereas the recommendation for omnivores is 0.8 g/kg of body weight, the goal for a vegetarian is a little higher, about 1 g of protein/kg body weight.
Some people, for example, avid exercisers, athletes, or those who want to increase their muscle mass, may need to aim higher. They should ideally get 1.2 – 1.6 g/kg of protein per day.
Tips for Meeting Daily Protein Needs Without IBS Triggers
Reaching your daily protein goal doesn’t need to involve a lot of math. With a little planning ahead, these tips will help you get enough protein and a good variety:
- Include a protein-rich food at every meal (and snack): eggs, dairy, tofu/tempeh, or low-FODMAP beans/lentils
- Mix and match protein sources throughout the day.
- Add higher-protein grains like quinoa, millet, oats, and buckwheat to your rotation.
- Don’t forget seeds like chia or hemp for extra protein and fiber.
- Include a variety of low FODMAP vegetables in your meals (and when possible, snacks): they can round up your protein intake.
You can find ideas for healthy, balanced snacks in my article: Low FODMAP Snacks: 10 Healthy, Gut-Friendly Ideas You’ll Actually Love.
Other Nutrients of Concern on a Low FODMAP Vegetarian Diet
Vegetarians, in general, can sometimes fall short of certain key nutrients that are primarily found in animal-based foods. These are primarily calcium, iron, zinc, and vitamin B12. But it is certainly possible to get enough of these nutrients, even when eating low FODMAP.
Including a variety of foods, including low FODMAP dairy products, soy foods, and legumes, can ensure an appropriate intake of all these nutrients. For some people, fortified products such as fortified plant-based milks can help when food alone is not enough.
The key is not to avoid any food group, and to meet your calorie needs by eating balanced meals and a variety of whole foods.
Why Work With a Dietitian
The low FODMAP diet is a non-intuitive diet that can be hard to grasp for everyone. Once you add the principles of eating vegetarian, it can be even more tricky to eat a balanced diet without unnecessary restrictions.
Avoiding Nutrient Deficiencies
Vegetarians (and even more so vegans) may already be at risk for low intakes of calcium, iron, zinc, and vitamin B12. A poorly planned low FODMAP diet can make this worse. A dietitian can help you prevent gaps.
Getting Support Through the Elimination and Reintroduction Phases
The low FODMAP diet is not meant to be followed long-term. It’s only the first of three steps that will ultimately allow you to expand your diet and eat more foods without experiencing gut symptoms. A dietitian can guide you through the elimination and reintroduction steps so you maximize your symptom relief and discover your personal tolerance levels for different FODMAPs.
Creating a Sustainable, Personalized Eating Pattern
Every person – and every gut – is unique. A dietitian helps you put together what you learned during the first two steps and create a personalized plan that not only manages IBS symptoms but also supports your long-term health and lifestyle.
It’s a Wrap: Living Well With IBS on a Low FODMAP Vegetarian Diet
Managing IBS while following a vegetarian lifestyle may feel daunting, but it’s entirely possible with the right tools, strategies, and support. By choosing the right proteins, building balanced meals, making smart substitutions, and working closely with a dietitian, you can live well with IBS without compromising your values.
If you’re ready to take the next step, I encourage you to reach out. Together, we’ll create a personalized low-FODMAP vegetarian plan that helps you feel your best.
Let’s work together
Book a free IBS Clarity Call today!
Published May 15, 2023. Updated, October 27, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
