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FODMAP Content in Soy: High or Low?
Tofu
Ratatouille with Tofu
Several types of tofu exist, and their FODMAP content varies. Regular tofu is low in FODMAPs, while silky tofu is high in FODMAPs.
To understand why the FODMAP content of these two types differs, you simply need to look at the processing methods. Whether silky or regular, the initial process is the same: soy milk is coagulated. For silky tofu, the process stops there. For regular tofu, however, the mix is pressed to remove the water it contains. It’s this removal of water that makes regular tofu low in FODMAPs. This is because the FODMAPs present in the original soy milk leach into the water and are therefore absent (or present in tiny quantities) from the final product. Regular tofu is available in either soft or firm texture.
Here are a few low-FODMAP recipes containing regular tofu (firm and soft):
Textured vegetable protein (TVP)
Textured or texturized vegetable protein (TVP), also known as textured soy protein (TSP) or soy protein isolate, or soy meat, is made from soy flour that is defatted, then dried at high temperature. It is an excellent alternative to ground beef. Since it is rich in FODMAPs, it should be avoided in a Low-FODMAP diet.
Soy Protein in Supplements
When it comes to soy protein supplements, I can’t tell you whether they are low or high in FODMAPs. There are so many different brands, each using different ingredients, it’s difficult to know how many FODMAPs they content. Here’s a tip to help you choose your soy protein supplements: look at the nutritional values label. If the product doesn’t contain any fiber, the chances are it is low in FODMAPs.
Here is a summary showing the FODMAP content of most products made from soybeans. If you have questions regarding other soy products, don’t hesitate to let us know in the comments section.
References
- Scott, Alana. (June 20th , 2016). Confused about Soya & the Low FODMAP Diet? Retrieved from: https://www.alittlebityummy.com/blog/confused-about-soy-and-the-low-fodmap-diet/
- Catsos, Patsy. (May 18th, 2014). FODMAPs and Soy: Why so confusing? Retrieved from: http://www.ibsfree.net/news/2014/5/18/fodmaps-and-soy-why-so-confusing?rq=soy
Author
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...
Hello, is there any whey protein made from sot that is also low fodmap? Thinking about going vegan and keeping it healthy (which means keeping an eye on protein amount etc) but my IBS may complicate everything!
Hello Eleonora, there are some plant-based proteins that are low-FODMAP, not necessarily soy-based. For example Orgain Simple.