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Is Tofu Low FODMAP?
Depends on portion or type
It depends on the type. Firm tofu is generally low, but silken tofu is high.
Main FODMAPs: GOS
Why
Tofu is made from soybeans, which are high in GOS. The way tofu is made matters, because GOS dissolves into the whey that is pressed out. Firm, pressed tofu loses more of it, so it is generally tolerated, while silken tofu keeps more and is higher.
Good to know
- Soy milk made from whole soybeans is higher than soy milk made from soy protein.
- Marinades and sauces often add garlic and onion, which matters more than the tofu itself.
Tips and swaps
- Firm tofu, pressed and seasoned with low FODMAP ingredients
- Eggs
- Chicken or fish
Related foods
Related reading
- The Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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