Is Tofu Low FODMAP?

It is important to find good protein alternatives to meat when following a vegan, vegetarian or plant-based diet. Tofu has been a firm favourite for a long time.

This is a wonderfully versatile food that might seem plain on its own but it absorbs flavour perfectly making it a great addition to meals. It is a little tricky to follow plant-based diets and remain low FODMAP but it can still be done.

But, is tofu low FODMAP?

The Quick Answer

Tofu is low FODMAP but this does come with a caveat. Tofu is primarily made from soy which can be very high in FODMAPs. However, when processed into the harder types of tofu much of the FODMAPs are removed in the process.


Eating Tofu on a FODMAP Diet

Soy-based products have a habit of causing a lot of confusion when it comes to FODMAP’s. This is because soybeans themselves are considered to be high FODMAP so it is natural to assume that any food made from these beans would also be high in FODMAPs.

However, this isn’t always the case and some products may well be fine to eat in smaller amounts on your low FODMAP diet.

Whether or not a type of soy-based food is high or low in FODMAPs depends on how it’s processed. Luckily, when it comes to tofu the process of turning the beans into a curd removed many of the FODMAPs.

You do need to ensure you buy the firm or extra firm variety though as the softer types of tofu will still contain these FODMAPs.

Recommended Tofu Portion

A recommended portion of tofu on a low FODMAP diet is around 170 grams. This is a good-sized portion so you don’t need to worry about going hungry! Just make sure that when you buy your tofu you are choosing the firm or extra firm types of tofu curd to ensure it is low FODMAP.

FODMAP Tip: A Low FODMAP Portion of Tofu is Around 170 Grams

How to Use Tofu

Tofu is a versatile food that takes marinades and flavours particularly well so there is no excuse to not have delicious meals while following a low FODMAP diet. If you are stuck for ideas, we have a few for you to try.

Marinade And Bake Tofu

Choose your favourite low FODMAP sauce or make your own with a little chilli and garlic and oil. Pop this into a bowl with your tofu and let it sit to absorb the flavour. When it comes to cooking your tofu it should have absorbed all that delicious flavour.

You could cook the tofu in all sorts of ways but one of the easiest is to pop it into the oven to bake until it is cooked all the way through. Then slice and serve with your favourite veggies.

Scramble Tofu For Breakfast

Tofu makes a great alternative to scrambled eggs. Simply, chop your tofu into small pieces and fry them up with some peppers, onion, mushrooms and a little seasoning for a delicious and filling breakfast.

Add Tofu To Stir Fry

Cut up some tofu into thin strips and add it to your wok as you cook up a delicious stir fry. Add a little soy sauce or your favourite low FODMAP sauce for a flavourful dish that is filling and healthy.

Tofu Stir Fry Low FODMAP

Low FODMAP Tofu Recipes

If you’re looking for delicious recipes containing tofu that are low FODMAP then give these a go:

Other Tofu Products

Tofu doesn’t just come as plain tofu but can also be found in other forms. We’ve covered these forms and whether they’re low FODMAP or not below:

Is Seitan Low FODMAP?

Seitan is a wheat-based alternative to meat proteins and is perfect for most vegans and vegetarians. It is made by extracting seitan, a protein, from wheat and by washing wheat flour.

This removes the carbohydrates and leaves the protein behind which is turned into a type of food similar to tofu. This is considered to be low FODMAP but one thing to watch is the gluten. This is not a gluten-free option which makes it unsuitable for many who suffer from IBS and digestive issues.

Is Silken Tofu Low FODMAP?

Silken tofu should also remain low FODMAP. Firmer tofu tends to have the lowest concentration of FODMAPs but this doesn’t mean that silken tofu is high FODMAP.

Common Tofu FAQs

Below are a few common questions that crop up when discussing whether or not tofu is low FODMAP:

Is Tofu OK for IBS?

Tofu, especially firm tofu, tends to be low FODMAP and is therefore suitable for anyone suffering from IBS. As with many food items, it is still worth slowly introducing it into your diet to see if it has an impact on your digestive system. As you well know, any food can cause bloating.

Is Mapo Tofu Low FODMAP?

It can be… Every recipe is different. Some might use gluten, some might use onion and garlic. You need to find a suitable recipe that’s low FODMAP such as this one.

Quick Summary

Tofu might be soy-based but as long as you choose the right type then it is low FODMAP and you can eat it as part of your low FODMAP diet. Make sure you stick to recommended portions of 170 grams and buy the hard or firm types of tofu and you should be fine.

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