Is Tofu Low FODMAP? Firm, Silken, Tempeh & Edamame Guide

Firm and extra-firm tofu are low FODMAP, but silken tofu is higher in FODMAPs. The type of tofu you choose matters significantly on a low-FODMAP diet. The pressing process used to make firm tofu removes much of the water-soluble GOS (galacto-oligosaccharides) that make soybeans problematic. Silken tofu skips this pressing step, retaining more FODMAPs. If you are looking for a plant-based protein source on the low-FODMAP diet, firm or extra-firm tofu is one of your best options.

This distinction is crucial for anyone following a vegetarian or vegan low-FODMAP diet, where protein sources can be limited. Understanding which soy products are safe opens up a much wider range of meal options.

Why Does Tofu Firmness Affect FODMAP Content?

To understand this, you need to know how tofu is made. All tofu starts with soybeans, which are high in GOS — a type of oligosaccharide (the “O” in FODMAP). Soybeans are soaked, blended with water, and strained to produce soy milk. A coagulant is then added to curdle the soy milk into curds.

Here is where the FODMAP difference emerges.

Silken tofu is made by coagulating soy milk directly in its packaging without pressing or draining. The resulting tofu is soft, custard-like, and retains most of the original soy liquid — including dissolved GOS.

Firm and extra-firm tofu are made by pressing the curds to squeeze out excess liquid (whey). This pressing step physically removes water along with the water-soluble GOS dissolved in it. The more the curds are pressed, the firmer the tofu and the lower the GOS content.

This is why Monash University gives different FODMAP ratings based on firmness.

FODMAP Breakdown: Soy Products

Product	Serving Size	FODMAP Level	FODMAP Type	Notes
Extra-firm tofu	160g (2/3 cup diced)	Low	Minimal GOS	Best choice for low FODMAP
Firm tofu	160g (2/3 cup diced)	Low	Minimal GOS	Good choice
Silken tofu	150g	Moderate-High	GOS	Not pressed — retains FODMAPs
Tempeh	100g (3.5 oz)	Low	Reduced GOS	Fermentation reduces FODMAPs
Edamame	1/2 cup (75g)	High	GOS, Fructans	Whole soybeans — not pressed
Soy milk (from whole beans)	250ml	High	GOS	Made from whole soybeans
Soy milk (from soy protein)	250ml	Low	Minimal GOS	Check label for source
Soy sauce	2 tbsp (42g)	Low	None significant	Fermented

How to Choose the Right Tofu

When shopping for tofu, look for packages labeled firm or extra-firm. The tofu should feel dense and solid when you press the package gently. Here are some buying tips.

Water-packed firm tofu (sold in tubs of water in the refrigerated section) is the most common type and is low FODMAP. Drain it well and press it before cooking for the best texture.

Vacuum-packed super-firm tofu (sold without water) is even lower in FODMAPs because it has been pressed further. It has a dense, almost meaty texture and does not require pressing at home. This is an excellent option if you find it in stores.

Smoked tofu is typically firm tofu that has been smoked, so it retains the low FODMAP profile. Check for added flavorings containing garlic or onion.

Flavored or marinated tofu: Check the ingredient list. Many marinated tofus contain garlic, onion, or onion powder, which adds high-FODMAP ingredients to an otherwise safe product.

Avoid silken tofu during the elimination phase. This includes soft tofu sold in shelf-stable boxes (often used in smoothies, desserts, and soups).

Preparation Methods for Maximum Flavor

Tofu’s reputation as bland comes from improper preparation. When handled well, tofu absorbs flavors beautifully and develops satisfying textures.

Pressing

Press firm tofu for at least 15-30 minutes before cooking. Wrap it in clean kitchen towels and place a heavy object (like a cast-iron pan or stack of plates) on top. This removes excess water, allowing the tofu to crisp up when cooked and absorb marinades more effectively.

Crispy Pan-Fried Tofu

Cut pressed tofu into cubes or slabs. Toss with a thin coating of cornstarch, salt, and pepper. Pan-fry in garlic-infused oil over medium-high heat until golden and crispy on all sides. The garlic-infused oil adds flavor while remaining low FODMAP. Serve over rice with sauteed peppers and carrots.

Baked Tofu

Cut pressed tofu into slices, marinate in soy sauce, ginger, sesame oil, and a pinch of maple syrup for 30 minutes, then bake at 200C/400F for 25-30 minutes, flipping once. This creates a chewy, flavorful protein.

Scrambled Tofu

Crumble firm tofu into a pan and cook with garlic-infused oil, turmeric (for color), smoked paprika, salt, and pepper. Add spinach and diced peppers for a satisfying low-FODMAP breakfast that substitutes for scrambled eggs.

Stir-Fries

Tofu is a stir-fry natural. Combine crispy tofu cubes with low-FODMAP vegetables, soy sauce, ginger, and serve over rice or quinoa.

What About Tempeh?

Tempeh is made from whole soybeans that are fermented with a Rhizopus mold. The fermentation process partially breaks down the GOS in the soybeans, reducing their FODMAP content. Monash University has rated tempeh as low FODMAP at 100g.

Tempeh has a firmer, nuttier texture than tofu and a stronger flavor. It works well sliced and pan-fried, crumbled into sauces, or marinated and grilled. It also provides more fiber and protein per serving than tofu because it uses whole soybeans rather than extracted soy milk.

Choose plain tempeh and avoid varieties with added grains (some tempeh includes barley or wheat, which add fructans) or flavorings containing garlic and onion.

Edamame: A Common Mistake

Edamame are immature soybeans, typically steamed and served in their pods. They are a popular appetizer, but they are high FODMAP due to their GOS and fructan content. The soybeans in edamame have not been processed in any way that removes FODMAPs — they are whole beans.

Even a small portion (half a cup) can trigger symptoms. This catches many people off guard, especially those who know that tofu is safe and assume all soy products behave the same way.

Soy Milk: Read the Fine Print

Soy milk’s FODMAP status depends on how it is made.

Soy milk made from whole soybeans (most common type) is high FODMAP because the GOS from the beans dissolves into the milk. Check the ingredients — if it lists “soybeans” or “whole soybeans,” it is likely high FODMAP.

Soy milk made from soy protein isolate is low FODMAP because the protein extraction process removes GOS. Check the ingredients — if it lists “soy protein” or “soy protein isolate,” it is likely safe.

This distinction is important for building low-FODMAP meals with tofu. Using FODMAPSnap can help you quickly check soy products and other ingredients when you are unsure about their FODMAP status.

Reintroduction of Soy Products

During the reintroduction phase, soy falls under the GOS challenge. If you want to test your tolerance for higher-FODMAP soy products (like silken tofu or edamame), follow this schedule:

1. Day 1: 1/4 cup edamame (about 40g)
2. Day 2: 1/2 cup edamame (about 75g)
3. Day 3: 3/4 cup edamame (about 110g)

Monitor your symptoms for 24-48 hours after each test. Even if you react to edamame, you can still enjoy firm tofu and tempeh, as their FODMAP content is already low regardless of your GOS sensitivity.

Key Takeaways

• Firm and extra-firm tofu are low FODMAP — pressing removes water-soluble GOS
• Silken tofu is moderate-to-high FODMAP — avoid during the elimination phase
• Tempeh is low FODMAP at 100g thanks to fermentation
• Edamame is high FODMAP — whole soybeans retain their full GOS content
• Soy sauce is low FODMAP due to fermentation
• Check soy milk labels: soy protein-based is safe, whole soybean-based is not
• Always check marinated or flavored tofu for hidden garlic and onion

Related Reading

• Are Peppers Low FODMAP? — Stir-fry peppers with tofu for a complete meal
• Is Quinoa Low FODMAP? — A protein-rich grain to pair with tofu
• Is Rice Low FODMAP? — The classic base for tofu stir-fries
• Are Eggs Low FODMAP? — Another reliable protein source on the low-FODMAP diet

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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.