Is Tofu Low FODMAP? The Type You Choose Makes All the Difference

The answer? Yes—but not all types. Some tofu is low FODMAP and gut-friendly, while others are high in FODMAPs due to the way they’re processed. So, let’s unpack the difference so you can choose the right kind of tofu for your digestive health.

The Short Answer: Yes, Some Tofu Is Low FODMAP

Tofu is made from soybeans—a high FODMAP ingredient in whole form due to their GOS (galacto-oligosaccharides) content. But the way tofu is processed can change its FODMAP profile dramatically.

✅ Firm or extra-firm tofu – Low FODMAP in 170g (2/3 cup) servings
❌ Silken tofu – High FODMAP, even in small portions

Let’s break down why.

Why Firm Tofu Is Low FODMAP

Firm and extra-firm tofu are pressed during processing, which removes much of the water along with the water-soluble FODMAPs (like GOS). What’s left behind is a protein-rich, solid block that’s easy to cook, easy to season, and—best of all—easy on the gut.

According to Monash University, a 170g serving of firm tofu is low FODMAP, making it a fantastic meat alternative for IBS sufferers looking to add more plant-based protein to their meals.

Why Silken Tofu Is High FODMAP

Silken tofu is unpressed, which means it retains most of its liquid—and unfortunately, the FODMAPs stay in that liquid, too. It has a softer, custard-like texture and is often used in smoothies, sauces, or desserts, but for those on a low FODMAP diet, it’s best avoided.

Even small servings of silken tofu are considered high in GOS, which can ferment in the gut and lead to bloating, gas, and discomfort.

What About Other Soy-Based Products?

Tofu is just one of many soy-based foods, and their FODMAP content varies:

• ✅ Tempeh – Fermented and low FODMAP in 100g servings
• ❌ Edamame and whole soybeans – High FODMAP
• ✅ Soy milk made from soy protein – Low FODMAP (check the label!)
• ❌ Soy milk made from whole soybeans – High FODMAP
• ❌ Silken tofu or soy yogurt – Often high FODMAP unless specifically labeled

Always read labels and double-check what kind of soy processing is involved.

How to Cook with Firm Tofu on a Low FODMAP Diet

Firm tofu is incredibly versatile. You can:

• Grill or pan-fry it and toss into salads or rice bowls
• Crumble it as a substitute for ground meat in tacos or stir-fries
• Marinate it in garlic-infused oil, tamari, and ginger for a flavorful (and FODMAP-friendly) main
• Cube and bake it for a crispy plant-based protein

Just make sure to avoid sauces with high FODMAP ingredients like garlic, onion, or honey.

Final Thoughts: Can You Eat Tofu on a Low FODMAP Diet?

Yes—you can absolutely eat tofu on a low FODMAP diet, as long as you choose firm or extra-firm varieties. Silken tofu and other unpressed versions should be avoided due to their higher GOS content.

Tofu can be a nutritious, plant-based addition to your meals without triggering IBS symptoms—just keep your portion to 170g or less, and you’re good to go.

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