Do vegans ever tire of this age-old question? Why, yes, in fact, we do. That's because protein abounds on plant-based diets, despite persistent myths that perpetuate the opposite. ![]() Virtually all plant foods -- except sugar, fats, and alcohol -- contain some measure of protein, although some foods are significantly higher than others. Fruit, for example, is lower in protein, while legumes (peas, beans, and lentils), grains, nuts, and seeds can be quite rich in this nutrient. The broad concern about protein is both overinflated and misguided. Although protein is an essential nutrient that plays many important roles in how our bodies function, we don't really need large amounts of it. For every ten calories we take in, only one needs to come from protein. Although vegan athletes (and pregnant women) may have slightly higher protein needs than vegans who exercise moderately or have more sedentary lifestyles, even high-performance vegan athletes don't need a protein supplement to achieve their optimum intake levels. Meat eaters tend to have slightly higher protein intakes than those of vegans, but there aren't any advantages to a high-protein diet. In fact, consuming excess protein (especially animal-derived protein) could potentially cause health problems, including certain cancers, kidney disease, kidney stones, and osteoporosis. As long as healthy vegans are consuming a variety of wholesome plant foods and taking in enough calories to maintain their weight, protein shouldn't be an issue. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight). The National Academy of Medicine also sets a wide range for acceptable protein intake—from 10 to 35 percent of calories each day. In the United States, the recommended daily allowance (RDA) of protein is 46 grams per day for women over nineteen years of age and 56 grams per day for men over nineteen years of age. Bear in mind that the RDAs are intended to not only help individuals meet their daily nutritional requirements but to also provide tolerable upper intake levels so people can avoid harm from consuming too much of a nutrient. Protein deficiencies are essentially nonexistent in industrialized countries because individuals would need to be starving -- that is, have greatly inadequate overall food intake -- to attain such status. So as long as you are consuming sufficient calories for your height and weight and obtaining them from whole or minimally processed foods, getting enough protein is really a no-brainer. While it can be a tad more challenging to reach higher protein goals on a low-FODMAP vegan diet because most legumes are high in galacto-oligosaccharides (GOS), a prebiotic that is a common trigger of IBS symptoms, it's not at all difficult or complicated to do so. Here are just a few of the many readily available high-protein, low-FODMAP vegan foods you can easily incorporate into your daily diet: Broccoli, cooked: 1 cup = 4 grams protein Brown rice, cooked: 1 cup = 5 grams protein Chickpeas, canned (drained and rinsed): 1/4 cup = 3 grams protein Green beans, cooked: 1/2 cup = 4 grams protein Lentils, canned (drained and rinsed): 1/2 cup = 9 grams protein Millet, cooked: 1 cup = 6 grams protein Nutritional yeast flakes: 1 tablespoon = 4 grams protein Oats, rolled: 1/2 cup = 6 grams protein Peanut butter: 2 tablespoons = 8 grams protein Potato, baked (flesh and skin): 1 large = 7 grams protein Pumpkin seeds: 1/4 cup = 5 grams protein Quinoa, cooked: 1 cup = 8 grams protein Seitan (check for high-FODMAP ingredients): 3.5 ounces = 25 grams protein Spinach, cooked: 1 cup = 5 grams protein Sunflower seeds: 2 tablespoons = 3.6 grams protein Tahini: 1 tablespoon = 4 grams protein Tempeh: 1 cup = 31 grams protein Tofu, firm: 5 ounces = 12 grams protein Wild rice, cooked: 1 cup = 7 grams protein If you still believe you need to boost your protein intake, try adding a vegan low-FODMAP protein powder to a smoothie. Start with a small amount (one-quarter to one-half the suggested serving size) to first determine how it agrees with you. Look for brands that are based on rice rather than pea protein and that have the fewest ingredients, preferably only rice protein and nothing else, such as Now Foods Sprouted Brown Rice Protein Powder, NutriBiotic Organic Rice Protein, Naked Rice Organic Brown Rice Protein Powder, or SunWarrior Classic Protein. Note that these products haven't been tested for FODMAP content, so proceed with caution. Use your best judgment to determine your own tolerance levels to them, and bear in mind that it's always best to rely on minimally processed plant foods rather than supplements for your nutritional needs. For additional information on protein and the low-FODMAP vegan diet, along with a plethora of easy, high-protein recipes, check out my book Low-FODMAP and Vegan. ***** I love hearing from you! Please post your thoughts in the comment section below.
8 Comments
Pepper
5/2/2017 06:28:02 pm
We are in the beginning stages of learning about FODMAP and am very grateful for your knowledge and resources. Can you explain why I keep coming across canned legumes and beans as being low-FODMAP as opposed to dried, soaked, and cooked? Is there a difference in digestion between the two? Thank you!
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Jo Stepaniak
5/3/2017 09:57:26 am
Thank you for your comment, Pepper! Only canned lentils (1/2 cup) and canned chickpeas (1/4 cup) have been approved for the low-FODMAP diet at this time. How foods are processed affects their FODMAP content, and canned beans have reduced FODMAPs compared to their home-cooked counterparts. However, other canned beans are higher in FODMAPs and should be avoided until after the elimination phase of the diet and added back slowly so you can test your tolerance to them. FODMAPs are also in the liquid of canned beans, so always rinse and drain the beans thoroughly before eating them.
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Stiggles
9/7/2020 08:31:08 pm
Is it possible to get the same effect by soaking your own lentils and chickpeas?
Jo Stepaniak
9/8/2020 09:53:51 am
Hi, Stiggles. Canned lentils and chickpeas that are drained and well rinsed will be the lowest in FODMAPs because they have the benefit of an extended soaking time (FODMAPs are water soluble). The next lowest in FODMAPs will be home-cooked beans that have had the soaking and cooking water discarded. Soak dried beans for 8-12 hours in water to cover by about two inches. Drain the soaking water, rinse well, and add plenty of fresh water for cooking. Drain and discard the water used to boil the beans and rinse again. 9/25/2017 06:20:39 am
One of the most persistent myth is about protein deficiency, right? Question that I’ve heard about thousand times already :) Thank you for this information, I will definitely recommend your site for future protein questions!
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Jo Stepaniak
9/25/2017 07:24:51 am
I'm so glad you enjoyed this article, Ashley -- thank you! And thank you also for recommending my site to your friends -- much appreciated!
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Alex
7/20/2020 09:44:04 am
Hello! Thanks for this valuable info. Just one question. How about the BPA and “EDC” (which many products now contain bisphenol S as a substitute for BPA)?
Reply
Jo Stepaniak
7/20/2020 01:54:48 pm
Thanks for your question, Alex. Because that's an entirely different topic that's unrelated to the focus of this particular article, it isn't something I can delve into here.
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