Is tofu low FODMAP? Plus 5 easy recipes

Introduction

Is tofu low FODMAP?

This is a common question registered dietitians are asked when navigating IBS, and the answer depends on the type of tofu you choose and the serving size.

In this article we will guide you through the different types of tofu available and how much tofu you can enjoy, whilst following the low FODMAP diet.

Understanding IBS before choosing low FODMAP foods

If you’re living with IBS, understanding which foods support symptom control can feel confusing.

It is recommended that people with IBS are supported by a registered dietitian, who will guide you through individual dietary interventions, including the low FODMAP diet, if deemed appropriate1.

If you think you may have IBS, try our Do I Have IBS? Quiz, and you may also find our guide on 5 Best Foods to Eat for IBS helpful.

Now let’s look at where tofu fits, because not all types are equal when it comes to FODMAPs.

Is silken tofu low FODMAP?

Silken tofu is smooth and high in moisture and whilst it’s great to make delicious vegan puddings, it’s FODMAP content is slightly higher than it’s firmer counterpart.

Because it contains more liquid (‘tofu whey’), it retains more GOS (galacto-oligosaccharides) and fructans, which are types of FODMAPs that may trigger symptoms in some individuals2.

These carbohydrates ferment in the gut, causing gas and pain for people with IBS.

Monash University, which tests the FODMAP content of each food, shows2:

  • 2 tablespoons (39 g) = low FODMAP
  • ¼ cup (46 g) = moderate FODMAP
  • 1 cup (170 g) = high FODMAP

So, thankfully silken tofu can be enjoyed in a low FODMAP diet, but go easy on the portion size as outlined above.

Is firm tofu low FODMAP?

You might be pleased to hear that you can enjoy slightly larger portions of firm tofu whilst following the low FODMAP diet, as long as you stick to the recommended servings below.

During processing, firm tofu is pressed, removing more tofu whey and therefore removing many of the FODMAPs2.

Monash University data shows2:

  • 1 cup (170 g) = low FODMAP
  • More than 205 g = high FODMAP due to the high fructan content

Firm tofu is lower in FODMAPs than silken tofu because the pressing process drains away the liquid, removing much of the water-soluble GOS that would otherwise trigger IBS symptoms3.

For a quick reference, a low FODMAP serving of firm tofu is up to 170 g, which is roughly equal to a generous handful of cubed tofu.

Using these everyday portion cues makes it easier to serve the right amount and support your digestive comfort.

Should you eat tofu if you have IBS?

Tofu is a versatile, nutrient-dense option for people with IBS, especially firm tofu, which is low FODMAP in normal portions. It can be a particularly great option for individuals with IBS who follow a vegetarian or vegan diet, just be mindful of portion size.

Silken tofu can still be included, but portion size matters.

Tofu is made from soy protein, a high-quality plant protein that contains all the essential amino acids4.

As symptoms are highly individual, working with a registered dietitian offers personalised support through the low FODMAP process.

Curious about how a dietitian can help? Read What Is a Dietitian?

Can I eat tofu on a plant-based diet while following the low FODMAP diet?

The good news is yes, you can absolutely follow a plant-based diet whilst following the low FODMAP diet5.

The key is to stick to the recommended serving sizes outlined earlier in this article so you can continue enjoying tofu as part of balanced, gut-friendly meals.

If you’re following a vegan or plant-based diet alongside IBS, our articles on IBS and Vegan Diets as well as Low FODMAP Plant-Based Protein Sources, offer helpful guidance and alternative protein ideas.

You may also find it useful to explore whether edamame is low FODMAP or read more about quinoa and IBS to broaden your plant-based options.

How can I include tofu on the low FODMAP diet?

Whether you’re looking for a sweet treat or a savoury dish, you can incorporate tofu into your low FODMAP diet.

Check out these 5 low FODMAP tofu recipes:

  1. Sweet and sticky ginger tofu
  2. Teriyaki Tofu (vegan + low FODMAP)
  3. Low FODMAP Coconut Tofu Curry
  4. Low FODMAP Decadent Dark Chocolate Mousse
  5. Low FODMAP Thai Pra Ram Tofu

Providing you stick to the recommended portion sizes, outlined above in this article, you can enjoy tofu whilst following a low FODMAP diet.

Ready to improve your IBS symptoms?

Now that you’ve read – ‘Is tofu low FODMAP?’, we hope you can enjoy tofu in your diet.

If you’d like tailored support with IBS or the low FODMAP diet, book your free discovery call with a registered IBS specialist dietitian at Fresh Approach Nutrition today.

References

  1. National Institute for Health and Care Excellence (NICE). (2017) Irritable bowel syndrome in adults: diagnosis and management (CG61). Available at: https://www.nice.org.uk/guidance/cg61
  2. Monash University. (2024) Low FODMAP Diet App – Food Guide: Soy Products. Available at: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
  3. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach Gibson PR, Shepherd SJ. J Gastroenterol Hepatol. 2010;25 Suppl 1:S10–S14.
  4. Messina, M. (2016) ‘Soy foods and health: A review’, Nutrition, 32(10), pp. 1027–1031.
  5. Hall, C. (2022). Following a plant-based diet whilst having IBS. British Dietetic Association. Available at: https://www.bda.uk.com/resource/following-a-plant-based-diet-whilst-having-ibs.html

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