Understanding foods’ FODMAP* content isn’t always obvious. One of the foods that many people are confused about is soy. This confusion is partly due to the fact many different products are derived from it (tofu in all its forms, milk, tempeh, edamame, etc.). Indeed, some of them are high in FODMAPS, while others are low in FODMAPs! How can you tell the difference? Keep reading.
Soy and its derived products can contain either fructans, or galacto-oligosaccharides (GOS), or both. Depending on the type of processing the soybean goes through, these FODMAPs are destroyed, or not. What you should remember is that it isn’t necessary to remove all soy products from your diet, even during the FODMAP elimination phase. While soybeans are rich in FODMAPs, most soy products contain only small to moderate amounts of FODMAPs.
You might think that edamame and soybeans are the same thing. Technically, you’re absolutely right. The difference between edamame and soybeans is the bean’s level of maturity. Edamame are soybeans that have not yet reached maturity.
That’s why a small quantity of edamame is considered low in FODMAPs (up to 1 cup (100g) in the pod, or around ½ cup (50g) without the pod). Soybeans however are rich in FODMAPs, whatever the amount.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.