Flax, sesame, pumpkin, sunflower,are a good source of tryptophan and protein for vegetarians and vegans.
Some easy ways to eat more seeds include:
- sprinkling seeds onto a salad
- mixing nuts and seeds for a snack
- choosing seeded bread<
- adding seeds to cereal, porridge, or yogurt
Products containing soy, such as tofu, soya milk, or soy sauce, are a source of tryptophan. These can be a good option for vegetarians and vegans.
Cashews, peanuts, almonds, walnuts are a good source of protein, healthy fats, and fibre.
Snacking on a few nuts between meals can help us to feel fuller for longer.
Cabbage, broccoli, cauliflower, bok choy, kale, kohlrabi, radishes, collard greens, turnips, watercress, wasabi, cabbage, horseradish and Brussels sprouts all contain tryptophan.
Kidney beans, lima beans, black beans split peas, chickpeas contain tryptophan.
Milk, yogurt, and cheese contain tryptophan.
An option if you don’t get on with cow’s milk, is goat’s milk. It is more easily digested by some because its protein molecules are sized differently than cow’s milk.
It has as much calcium as whole cow’s milk and contains more tryptophan.
On the downside goat’s milk contains lactose, eliminating it as a choice for some.
Apples, bananas, peaches and avocado are good sources of tryptophan.
Wheat, rice, barley, corn, and oats contain tryptophan.
Lots of foods contain tryptophan, the trick is to find what foods suit your body. Wheat and dairy are contentious subjects at the moment, with people (myself included) reacting negatively to food containing wheat and cow’s milk.
The bottom line is, find what food is good for you, food that your body doesn’t react negatively to in any way. Choosing whole foods that are NOT refined in any way is a smart way to start.