No pulses no grains - what can I eat?
Medical stuffs mean no pulses and no whole grains for me. (IBS)
And no/low saturated fat. And no soy. (breast cancer).
I've been eating fat free dairy (and fish) for protein - are there any other veg options? Can I get enough proteins from nuts?
I just realized I misread your OP - I didn't see the "whole" qualification in front of grains. You've gotten great suggestions from the other posters here. I would just caution you to read labels carefully because almond milk, flax milk & meat substitutes usually contain thickeners that may be problematic. Steer clear of anything containing carrageenan - it will aggravate your IBS *and* it's a possible carcinogen. Guar gum can sometimes be helpful for constipation-predominant IBS so that may not give you too much trouble, but gums in general can be irritating and cause bloating & gas if you're not careful.
Is seitan a possibility, or does gluten irritate your IBS? Upton makes some very nice ones in plain, italian (think fennel sausage) and chorizo styles.
Nuts are great and you can certainly get alot of protein, but tough to eat enough everyday to get 50-60g/day. Here's a guide to nut protein content:
Another possibility is adding nutritional yeast to your foods. 1 1/2 Tablespoon has 8g protein. Also quinoa is NOT a grain...it is a type of chard, so that might be ok.
There are also some newer almond milks that are fortified with flax protein. I've seen shelf-stable ones at Whole Foods, and refrigerated/fresh at Wegman's (I think).
re: Science Chick
OP doesn't state age/sex so don't assume that OP needs 50-60 g protein/day. For adult women who are not pregnant or breast-feeding, it is about 46 and for men, about 46.
The other issue is not quantity but quality. One needs to get the nine essential amino acids (that are among the 20 amino acids that make up proteins) from food because our bodies can't make them (unlike the others). Few plants have all of the essentials - in fact, I think quinoa is the only one. Quinoa is not a grain. It is a "pseudo-grain" - a broadleaf plant, not a grass. Whether or not it is problematic for IBS, I have no idea.
I've not eaten meat (including chicken) for about 20 years. I've tried - but my body has definitely lost the taste for it. Eating meat feels like eating something that is really not supposed to be a food item. I originally gave it up for moral reasons around animal welfare - but trying meat from 'ethically raised meat' has not worked out.
Polenta, corn tortillas, millet, and quinoa as mentioned would be grain options.
Pre-made options would include Quorn products- frozen meatless patties and faux chicken made from mushroom proteins, soy free, very high in protein and delicious
Any seitan based products like field roast brand
Chia seeds and hemp seeds are great sources of protein
Bar options would include the "simply bar" whey line, larabar's ALT bars
All of that said, if you are consuming dairy and fish you can easily meet your protein needs by having one serving of greek yogurt, one serving fish, with a snack containing protein.
Excess nut and nut butter consumption may aggrevate your ibs and add considerable calories.
Ah - I neglected to mention - eating mushrooms and Quorn cause 'intestinal distress'.
Mushrooms without gills seem less of an issue - so morels and truffles are OK. Shame about the bank balance!
I am sticking mainly to fat-free dairy plus fish, with occasional nots. I'd not realised hemp/flax is a protein source - so that's another source.