Charlotte has an upper second class honors in History from Oxford Brookes University and a postgraduate certificate in Cultural Heritage from Winchester University. She loves music, travel, and animals. Charlotte resides on the South coast of the UK. Plant-based diets are soaring in popularity around the globe, as more and more people learn about the health, environmental, and ethical consequences of consuming meat and dairy products. For many, the transition is relatively simple, opting to eat more whole food, plant-based sources of protein, or choosing one of the many vegan meat, milk, and cheese products on the market. However, for some, who suffer from allergies, medical conditions, or intolerance, a dietary overhaul is not always the easiest task. For people with irritable bowel syndrome IBS, switching to a plant-based diet can present a challenge. However, this is not necessarily the case.
A vegan diet excludes all animal-derived products, including meat, poultry, fish, seafood, dairy, eggs, animal fats, and honey. Vegans instead rely on plant-based foods to meet their nutritional needs, such as fruit, vegetables, breads, cereals, grains, legumes, lentils, soy products, nuts and seeds. To make sure this diet is nourishing and nutritionally balanced, you will need to be organised and plan to ensure you get enough protein every day. As always, it is best to work with a dietitian when trialling the low FODMAP diet, and even more so when you have additional dietary restrictions like following a vegan diet. A dietitian will help to ensure that you meet all of your nutrient requirements, in particular vitamin B12, iron, calcium, zinc, omega 3 and of course protein. Your protein requirements depend on many factors, the main ones being your age, weight and gender. You must also take into consideration the amount of physical activity you participate in and whether you are pregnant or breastfeeding. Variety is the key to a well-balanced diet, so use this as a guide and get creative, making sure you include one plant based protein source at every meal! Try this vegan roast vegetable bowl for
Out of Print. Protein needs vary from one person to the next, depending on your age, size and state of health. Grilled marinated tofu or tempeh in a tamari, ginger, orange juice and maple syrup marinade, served with brown rice or quinoa and steamed low FODMAP vegetables. What do oranges, almonds, basil, and olives all have in common? Nutrition Journal.