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Soybeans
Glycine max
High GOS
Slow to Digest
Gut Irritant
Fresh soybeans or edamame in pods

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/2 cup cooked soybeans

Safe Serving Size: 2 tablespoons cooked soybeans

Active Compounds: Galacto-oligosaccharides (GOS), raffinose, stachyose

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in galacto-oligosaccharides (GOS)

Specific symptoms: Bloating, gas, abdominal pain, and possible diarrhea

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

almond milk

Almond milk

Substitution ratio: 1:1 replacement for most recipes

Processing Effects

Fermentation (as in tempeh) can reduce FODMAP content

Sprouting may slightly reduce GOS content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • black beans

Safe complementary foods: Can be safely combined with low FODMAP grains like rice and quinoa

Reintroduction Guidelines
  1. Start with 1 tablespoon (15g) of cooked soybeans
  2. Wait 48 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Maximum test portion should not exceed 1/4 cup (25g)

Signs of success: No bloating, gas, or digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • soy sauce
  • miso
  • tempeh
  • tofu
  • protein bars

Alternative names: edamame, soya, glycine max, soy protein isolate

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Previous exposure to soy products
  • Concurrent digestive conditions
  • Preparation method

Tip: Keep a food diary to track your individual tolerance levels and reactions