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Tempeh
Rhizopus oligosporus fermented soybeans
Contains Soy
Fermented Food
High Protein
Fermented soybean cake known as tempeh

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard serving of tempeh

Safe Serving Size: A moderate portion of tempeh can be tolerated by most people following a low FODMAP diet

Active Compounds: Galactooligosaccharides (GOS) and fructans from soybeans

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Moderate concern for IBS sufferers

Specific symptoms: Bloating, gas, and potential digestive discomfort

Typical reaction time frame: Usually within 2-4 hours after consumption

Individual variation: Tolerance varies significantly due to fermentation process reducing some FODMAPs

Safe Alternatives

tofu

Tofu

quinoa

Quinoa

chicken

Chicken

Substitution ratio: 1:1 replacement for most recipes

Processing Effects

Fermentation reduces some FODMAP content

Cooking may further reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • beans
  • chickpeas
  • lentils
  • soybeans

Safe complementary foods: Rice, quinoa, and most low FODMAP vegetables

Reintroduction Guidelines
  1. Start with small portion (30g) and assess tolerance
  2. Wait 48 hours before increasing portion
  3. If tolerated, gradually increase to 100g serving

Signs of success: No significant bloating or digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • vegetarian burgers
  • meat alternatives
  • Asian cuisine dishes

Alternative names: tempeh fermentum, soy cake, fermented soybean cake

Individual Variables

Factors affecting tolerance:

  • Individual soy tolerance
  • Overall gut health
  • Portion size consumed
  • Preparation method

Tip: Start with small portions and monitor your body's response