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grain free, nuts free, seeds free...

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I need new tips and ideas to get more protein.

I am vegan and grain free, bean free, seeds free, nuts free. The reason is that I am trying to know what is causing my digestive problems and my bloated belly.
I used to eat gluten free grains (like millet, rice and buckwheat) but I decided to cut all for a while.
The same with nuts (I used to eat almonds and hazelnuts); not at the moment.
The same with beans (I only have red lentils, but not chickpeas or white beans).
And seeds... the truth is that I have a little of tahini sauce and flax seeds for the omega 3.

My meals are basically all type and loads of vegetables (cooked and raw), olive oil, olives and peas. Snacks: shredded coconut, some banana, some apple, cocoa powder, some dark chocolate.
Calculating macros, calories, etc. I usually get between 20 and 40 g of protein. This is not enough, I think. My weight is 57 kg. The rest are carbohydrates and fat, of course.

So, what do you think I could add for protein? What do you think I can do to reduce the bloating, which is always after eating? When I wake up I have a flat stomach that gets worse along the day.

Thanks in advance!
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pretty much everything you mention is what I get my protein from :p

But on the more trying to be helpful side, potatoes are about 2% protein by weight and more protein per calorie than things like apples by about 400%.

Broccoli is another good one. It's closer to 3% protein by weight and 1500% more protein per calorie than apples.....which is good and bad :p You'd need to eat like 5+kg of it a day to get enough calories but that would give you like 150g of protein heh.

If I think of anything else I will post back.
Every one weighs less in the morning and gains a little weight and volume through out the day as they eat and drink and do stuff. This is a normal process. Unless I'm off base and your issue is more extreme and uncomfortable than that. The bloating could be caused by the additional fiber you are getting by eating a lot fruits and vegetables. Bananas can cause gas and bloating for some people and there are some who are sensitive to coconut or to avocado. There a lot of things an individual could have a digestive issue with, for example I cannot eat the peel of an apple but I'm fine with having just the apple flesh. By the way avocados have protein as well as beneficial oils in them. Mushrooms, broccoli and cauliflower are also considered to have higher amounts of protein. You should consult with a doctor who understands veganism or at least with a trained nutritionist, about your issue.
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Honestly, loads of veggies will make me bloated and give me digestive issues. Your diet sounds like it's very low in caloric density, which means you need to eat a large volume of food to get enough calories, plus it's high in fiber. That combination pretty much guarantees that you will feel very full and uncomfortable at times during the day. I find foods like good old low-fiber processed grains to help settle my stomach when I have digestive issues. Sounds like you might need to see a doctor.
Could be your problem is not related to food itself but some underlying issue. I can't imagine eating such a restrictive diet. The closest to what you are eating that I can think of is raw vegan, mostly fruitarian. You would need to consume upwards of 2500 calories each day as a fruitarian to meet your nutritional needs. But from what I have read it can be done, with the addition of leafy greens and at least one serving of nuts/seeds each day.

I agree with cienerose. I think it is natural to fluctuate and gain some water weight and perhaps a degree of bloat or abdominal roundness throughout the day. It is more unnatural to maintain a flat stomach unless you have six pack abs lol. I starved myself done to 39 kg once and still had a slight mound in my abdomen, even with two hours of exercise every day including lifting weights and calisthenics. If you have pain and cramps with that bloat, blood in your stool, or major changes in bowel habits, then it might be more of a concern.
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Wouldn't it be better to cut out one thing at a time to find out what is causing your digestive problems?
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Hi Estelabay,

You might find it useful to make an appointment with a Registered Dietitian. A Registered Dietitian is a professional with a university degree and certification in human nutrition. They can work with you and your doctor to positively identify the source of your problem. This should be much easier and quicker than trying to eliminate so many healthy vegan foods from your diet.

In the United States, you can find a local Registered Dietitian through this website: . Just click on the "Find an Expert" button, located in the upper-right-hand portion of the webpage.

In the U.K., you can find a local Registered Dietitian on the Freelance Dietitians website:

In New Zealand, you can find a local Registered Dietitian through the Dietitians New Zealand website:

In Canada, you can find a local Registered Dietitian at the Dietitians of Canada website: .
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I think soy products would be useful here, as well as a good quality rice or pea protien powder.
It's too restrictive and you can't sustain such a diet. You will be no good to the cause if you waste away!

You could try eating like the Okinawan centenarians did:

65% of calories from sweet potato

12% from white rice

6% from protein sources. If you are ok with red lentils you should be ok with other lentils and split peas as well as mung sprouts or soy sprouts (cook them).

The rest can be from vegetables and olive oil.

You might have a fructose intolerance.

I agree, a visit with an RD will be helpful. You also might want to look into a FODMAPS diet.

In the meantime use to make sure you are meeting your nutrient requirements and especially getting enough calories.
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thank you all

Thank you all for your replies!

I've been for about 10 years doing changes in my way of eating because digestive problems, I have been vegan for about 3 years, but changing some things at some times (like less/more grains, less/more fruits, less/more nuts...). What I mean is that I actually know pretty good my body and how it reacts to food. But it seems that not 100% because I still have problems sometimes, like the bloating and others. That's why I am still trying to do periods when I change something. Now I was giving a try to the grain and nuts free (which is not the first time I've tried).
I know that broccoli and greens are super good source of protein and really nutritious. But anyway it's good to find support from other people that eat similar, like you guys. Thanks again for your comments.

I know that every person is an individual that could have a reaction to some foods that other won't have. For example, I can't eat onion in any way. Or grapes and melon make me super bloated. Apple and banana I only have ½ and not every day, and not with other foods, only alone... It's a trial and error and learning all the time.
Ah, and no, no cramps or blood, just bloated, sometimes very bloated (I am in my perfect weight but I look like a 6 months pregnant woman). When it happens I know it must have been something that I ate that wasn't Ok for me. I am very bloated too because I had a son 15 moths ago and my abs are very loose since the delivery (I am doing exercises but it's a very slow process).

Thank you David3 for the resources, but I don't live in any of this countries and I've already been to lots of doctors and nutritionists.

I don't think my diet is restrictive, as Naturbound said, I am not fruitarian at all, I almost don't eat fruit actually. I eat loads of vegetables (all types), oils, seeds, olives, coconut, red lentils, tempeh, some tofu... I am trying if I feel better that way (grain free and nuts free), but I normally eat grains and pseudograins and beans too.

Well, again, thank you lots for your help! :)
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If you can eat red lentils and tempeh, as you describe, then you'll have no problem getting enough protein. Just eat more of these.
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