Episode Details

Are you finding it hard to be vegetarian when you have IBS? It can be challenging to change your diet anyway, but it’s especially hard when most of your major protein containing foods are mega bloat foods? 

That’s exactly what I’ll cover in this episode of the Inside Knowledge

Vegetarian IBS diet to minimise the bloat

In this episode, I dive into the world of plant-based solutions for bloating and digestive discomfort. You’ll learn

• Which vegetarian protein foods are less likely to make you bloat
• How to calculate how much protein you need 
• How to manage the low FODMAP diet as a vegetarian
• What’s the deal with protein powders?
• Practical tips for incorporating more vegetarian foods into your lifestyle

Protein requirements - Calculations I mention in the podcast:

Protein requirements - Maintenance - 0.75g/ kg of body weight and Active - 1.5g / kg of body weight

• If you’re 60kg (9 stone 6, or 132 lbs) you would need 48g – 90g protein per day
• If you’re 70kg (11 stone, or 154lbs) you would need 56g-105g protein per day
• If you’re 96kg (15 stone 1lb, or 212lbs) you would need 76g – 144g protein per day

This is based on lean body mass, not including the weight of fat. You can use your ideal weight to calculate the protein requirements, not your current weight, if you have body fat of <30%. Otherwise this calculation would lead to you eating a huge amount of protein every day which would probably be unsustainable.

Links

• Download my vegetarian low FODMAP guide - for all the details on beans, and UK fake meat products. https://goodnessmenutrition.vipmembervault.com/products/courses/view/1152028
• Beginners guide to the low FODMAP blog post - https://www.goodnessme-nutrition.com/fodmap/a-beginners-guide-to-the-low-fodmap-diet/