Low FODMAP protein sources – 35 recipes included

Are you searching for low FODMAP protein ideas? Look no further! 

This blog will cover all types of protein including meats, fish, eggs, plant based protein, protein bars and protein powders, including if they are low FODMAP.  

No matter what type of protein you eat, be sure to include protein sources in your diet when you are following the low FODMAP diet and gain the benefits of this. 

Read on to discover how you can get your protein hit and keep your meals low in FODMAPs.

WHAT IS PROTEIN?

Protein is a type of essential macronutrient that is used by our bodies for many different functions, including growth and repair. 

Any food containing protein will contain amino acids, which are the building blocks to help the growth and repair of body tissues such as our muscles, skin and hair. 

You can include protein-rich foods in your diet from different sources. These include:

• Meat
• Fish
• Eggs
• Dairy products like milk and yogurt 
• Beans and pulses
• Plant based products such as tofu and tempeh

THE BENEFITS OF PROTEIN ON THE LOW FODMAP DIET

When we consume protein,it is broken down into amino acids, and these are essential in providing many internal roles. These include:

1. Growth and repair of cells and tissues (1). 
2. Aiding immunity against foreign bodies (2).
3. Can provide sources of energy (3). 
4. Helps with transport of nutrients like vitamins and minerals and other components (4). 
5. Helps to maintain the body’s balance, including fluid and pH (5).
6. Enables biochemical reactions to take place, including digestion (6).

LOW FODMAP PROTEIN – IS THIS POSSIBLE?

As FODMAPs are all carbohydrates, protein itself is, by default, always low FODMAP.

However, some plant based sources such as beans and pulses also contain carbohydrates which makes that food high FODMAP.

Animal sources of protein are naturally low in FODMAPs, such as meat and fish. 

It can be challenging to choose suitable foods during the restriction phase. For more information – we’ve put together a blog about the low FODMAP diet. 

Another issue to consider is that added high FODMAP ingredients may make a protein source unsuitable to eat when following the low FODMAP diet.

For example, a plain meat would be low FODMAP but it would become high FODMAP with certain marinades.

Low FODMAP meat and fish

Meat and fish that have not been battered, or coated in breadcrumbs, have not been marinated or contain sauces are low in FODMAPs. 

You can find low FODMAP coatings, sauces or marinades on your meat or fish if you check the ingredients label sometimes. 

Check out 20 Low FODMAP chicken recipes for ways to increase your low FODMAP chicken intake. 

10 Low FODMAP high protein recipes:

1. Low FODMAP Beef Stew (Slow Cooker or Instant Pot)
2. Low FODMAP Pork and Noodles
3. Low FODMAP Glazed Ham
4. Low FODMAP Simple Lamb Stew
5. “No FODMAP” Steak Recipe
6. Low FODMAP fish curry 
7. Crispy Low-FODMAP Breaded Fish for Fish and Chips
8. Low FODMAP Mediterranean Baked Fish
9. Air-Fryer Low FODMAP Gluten-Free Fish Sticks
10. Low FODMAP Maple Mustard Salmon

Another  Low FODMAP protein source option: eggs

Eggs are another source of protein and they are low FODMAP. They also contain other nutrients such as vitamins, minerals and fats (7).

You can enjoy eggs in different ways, including poached, soft or hard-boiled or in an omelet. You can scrambled eggs, but make sure you keep the other ingredients within scrambled eggs low FODMAP too. 

Take inspiration from our post on Are eggs low FODMAP? Ultimate dietitian guide. 

5 high protein low FODMAP egg recipes:

1. Low FODMAP Scrambled Eggs with Dill and Feta
2. Low FODMAP Baked Egg Cups
3. Low FODMAP Scrambled Eggs
4. Low FODMAP egg shakshuka 
5. Low FODMAP Egg Salad

Low FODMAP dairy products 

You can choose to get a little extra protein from dairy products, including low FODMAP milk, cheeses and yogurts. 

The majority of dairy products will contain varying amounts of the FODMAP lactose, so opting for lactose-free products can keep the FODMAP content low. 

Read about The 10 best lactose-free milk options according to a dietitian. 

5 high protein low FODMAP dairy recipes:

1. Low FODMAP Yogurt Parfait
2. Low FODMAP Frozen Yogurt Clusters
3. Low FODMAP Mint Berry Frozen Yogurt
4. Low FODMAP Macaroni and Cheese
5. Epic Low FODMAP Grilled Cheese

Low FODMAP plant based protein 

Plant based products are becoming more popular and there are plenty of products to choose from. 

These are a great option if you want to reduce your consumption of animal based products, but still include sources of protein in your diet. 

Some plant based proteins do not contain as much protein as animal based products would, or less amino acids, so variety is key to maximize your protein sources.

Low FODMAP soy

Is Soy Low or High FODMAP? Products derived from soy can provide a good source of protein. These include tofu, tempeh and edamame. 

Tempeh is low in all FODMAPs and gives an earthy flavor to dishes (8). 

Edamame can also be eaten when following the low FODMAP diet – keep to ½ cup as a serving size to keep the FODMAP content low (8). 

Tofu can be included in your low FODMAP diet in specified amounts and contribute to your daily protein intake. Read more here – Is tofu low FODMAP? An in-depth explanation and recipes included. 

5 high protein low FODMAP soy recipes:

1. My Gluten Free Teriyaki Tofu Recipe
2. Low FODMAP Coconut Tofu Curry
3. Low FODMAP Maple-Soy Glazed Tempeh
4. Low FODMAP Tempeh Lentil Chili with Butternut Squash
5. Low FODMAP Curry with Potatoes and Edamame

Low FODMAP beans and lentils 

You will probably come across many beans that are high in FODMAPs and unsuitable to eat when you’re following the low FODMAP diet. 

We’ve put together a list of Low FODMAP beans, including suitable recipes. This way, you can include small amounts of beans within your diet and gain the protein benefits from this food group. 

If you want to include lentils in your low FODMAP diet – read about FODMAPs in Lentils. The FODMAP content in lentils varies depending on the type of lentil and how they have been processed. 

5 high protein low FODMAP beans and lentils recipes:

1. Low FODMAP Sweet Potato Tacos with Black Beans
2. Low FODMAP Vegetable, Pasta & Bean Soup
3. Low FODMAP Chili Mac
4. One-Pot FODMAP-Friendly Dahl Recipe
5. Low FODMAP Lentil Salad with Greens & Yogurt

Low FODMAP nuts

Nuts provide another source of low FODMAP protein. They can be eaten whole, chopped or grounded down. You can eat them as a snack, sprinkled on top of foods or as nut butters. 

Our guide on Low FODMAP Nuts (including list) can help you navigate which nuts are suitable and the serving sizes you can include. 

5 high protein low FODMAP nuts recipes:

1. Low FODMAP Candied Spiced Nuts
2. Low FODMAP Lemon Green Beans with Pine Nuts
3. Low FODMAP Breakfast Bars
4. Low FODMAP banana nut bread
5. Low FODMAP Maple Walnut Granola

LOW FODMAP PROTEIN BARS

Protein bars make a quick and convenient snack to eat when you’re on the go and need a hit of energy. 

There are various ingredients found in protein bars, and some of these are high in FODMAPs. Protein bars usually have dried fruit, nuts, binders and sweeteners, which can cause IBS symptoms. 

For suitable low FODMAP protein bars, read our blog on 8 Low FODMAP Protein Bars: Dietitian Approved. 

LOW FODMAP PROTEIN POWDER

Protein powders are a popular dietary supplement to increase the amount of protein in your daily diet. They can be derived from animal or plant based proteins. 

As protein powders come in different forms such as soy, whey, hemp, rice, pea or casein powders, they can contain ingredients such as lactose or plant-based high FODMAP ingredients. 

Check out our blog on low FODMAP protein powder – Dietitian Guide, which also includes examples of low FODMAP protein powder suitable brands you can try. 

WHAT IS THE EASIEST PROTEIN TO DIGEST WITH IBS? 

Getting a variety of protein from different sources can help to provide all the benefits of protein. 

Proteins that are high in FODMAPs such as battered fish, breaded chicken, certain protein powders, large amounts of beans and nuts can cause gastrointestinal symptoms if you have IBS.

Stick to low FODMAP protein sources listed above! 

SUMMARY 

You can choose a variety of low FODMAP protein options when you’re following the low FODMAP diet. 

From meats, fish and eggs, to plant based proteins, be sure to include different sources of low FODMAP protein options within your diet, to gain all the benefits of protein. 

Check ingredients listed within protein bars and protein powders/shakes, as the added ingredients are usually high in FODMAPs. 

Enjoy your low FODMAP protein, as part of a healthy, balanced diet.