Question:
I am a vegan and was just wondering if you could give me some tips on my diet. I have been eating lots of beans, whole grains, fruits, and vegetables but I’ve noticed that I feel bloated. How many servings of proteins such as bean or lentils do you recommend daily? Are there any other sources of protein you recommend?
– Alyssa S
Answer:
Many plant foods contain fermentable components that cause gas and bloating. These compounds are known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) and certain sources have more than others. Since the list of foods high in FODMAPs is quite extensive, I’ve referenced it here. Following a diet low in FODMAPs is usually to treat gastrointestinal disorders and is best done under the supervision of a Registered Dietitian Nutritionist or gastroenterologist familiar with a low FODMAPs diet.
As you’re probably aware, fruit and fats/oils have negligible protein. Beans, lentils and peas are the best source of vegan protein (by weight) and two half-cup servings are recommended daily. Nearly complete amino acid profiles are found in soybeans and soy products. Since they aren’t high in methionine, you’ll need other legumes and grains to meet your methionine need. These should be eaten nearly every meal. To round out your amino acid profile with grains and beans, you should consume about an equivalent of 2 ounces of nuts daily, such as ¼ cup almonds or ½ C pumpkin seeds. This will help meet the remainder of your protein requirement.
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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