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Tofu
Glycine max (processed)
High Protein
Vegetarian
Low FODMAP
Fresh white tofu block

FODMAP/SIBO Rating

Safe

Serving Size Consideration: Standard serving of firm tofu

Safe Serving Size: Can be consumed in larger portions

Active Compounds: Isoflavones, protein, calcium (if calcium-set)

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Rarely causes digestive issues in FODMAP-sensitive individuals

Typical reaction time frame: 2-4 hours if sensitivity exists

Individual variation: Most people can tolerate standard servings well

Safe Alternatives

tempeh

Tempeh

quinoa

Quinoa

egg whites

Egg whites

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Pressing tofu reduces water content and can improve digestibility

Cooking tofu does not significantly affect its FODMAP content

Stacking Considerations

Avoid combining with:

  • soybeans
  • soy milk
  • tempeh

Safe complementary foods: Can be safely combined with most low FODMAP vegetables and grains

Reintroduction Guidelines
  1. Start with small portion (30g) of firm tofu
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 100g serving
  4. Can be consumed regularly if no reactions occur

Signs of success: No digestive discomfort, bloating, or other IBS symptoms after consumption

Hidden Sources

Common products containing garlic:

  • vegetarian meat substitutes
  • miso soup
  • vegetarian dumplings
  • smoothies

Alternative names: bean curd, soybean curd, doufu, tofu skin, yuba

Individual Variables

Factors affecting tolerance:

  • Overall soy tolerance
  • Preparation method
  • Serving size
  • Individual sensitivity to protein

Tip: Start with firm tofu as it's generally better tolerated than silken varieties