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 bloatIn this episode, I dive into the world of plant-based solutions for bloating and digestive discomfort. You’ll learnWhich vegetarian protein foods are less likely to make you bloatHow to calculate how much protein you need How to manage the low FODMAP diet as a vegetarianWhat’s the deal with protein powders? Practical tips for incorporating more vegetarian foods into your lifestyleProtein requirements - Calculations I mention in the podcast:Protein requirements - Maintenance - 0.75g/ kg of body weight and Active - 1.5g / kg of body weightIf you’re 60kg (9 stone 6, or 132 lbs) you would need 48g – 90g protein per dayIf you’re 70kg (11 stone, or 154lbs) you would need 56g-105g protein per dayIf you’re 96kg (15 stone 1lb, or 212lbs) you would need 76g – 144g protein per dayThis 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. LinksDownload my vegetarian low FODMAP guide - for all the details on beans, and UK fake meat products. https://goodnessmenutrition.vipmembervault.com/products/courses/view/1152028Beginners guide to the low FODMAP blog post - https://www.goodnessme-nutrition.com/fodmap/a-beginners-guide-to-the-low-fodmap-diet/

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