Is tofu low FODMAP?
Yes, firm tofu is low FODMAP because much of the GOS drains away with the liquid. Silken tofu is high FODMAP. Tempeh is low FODMAP too.
Main FODMAP group: GOS (galacto-oligosaccharides)
Soybeans contain GOS (galacto-oligosaccharides), but how tofu is made changes how much ends up on your plate. Monash University lists firm tofu and tempeh as low FODMAP proteins.
Firm vs silken
GOS are water-soluble. Firm tofu is pressed, so much of the liquid, and the GOS with it, is removed. Silken tofu keeps more of its liquid and is high FODMAP. Tempeh is fermented, which also lowers its FODMAP content.
Watch the marinade
Pre-marinated and flavored tofu often contains garlic or onion. Buy it plain and season it yourself with soy sauce, ginger and garlic-infused oil.
Other soy foods
Soy products vary a lot. Soy sauce is low FODMAP, soy milk depends on how it is made (see milk), and most whole beans are high FODMAP (see kidney beans).
Low FODMAP swaps
- Firm or extra-firm tofu instead of silken tofu
- Tempeh