Tofu and tempeh on the Low FODMAP Diet

If you’re trying a low FODMAP diet due to IBS, you may be wondering where plant-based proteins like tofu and tempeh fit in.

For those who rely on meat-free alternatives, the topic of tofu and tempeh on a low FODMAP diet can be a bit tricky.  But there are definitely ways you can include soy based foods during the restriction phase.

The benefits of eating tofu with IBS

I really enjoy tofu, but a lot of my clients find it a bit bland and lacking in texture.

For most people with IBS both tofu and tempeh are excellent plant-based protein sources for those on a low FODMAP diet.

Tofu is rich in protein, calcium, iron, and magnesium, making it a nutritious choice for anyone, especially those avoiding animal products.

Isoflavones in tofu are known to be good for heart health and lowering cholesterol. Some women find eating more soya products helpful to reduce menopausal symptoms like hot flushes, or mood disturbances.

Tofu packaged in a water solution often contains calcium, and can be a good source of calcium for vegans. 

Tempeh is fermented soya beans. There are no live cultures in the tempeh once it’s been pasteurized or cooked, but the fermentation process helps to breakdown the FODMAP components making it easier on your digestion. 

How does tofu affect your digestion?

Tofu is made from soybeans, but not all tofu is the same when it comes to FODMAP content. The key is in how it’s made. 

Firm tofu is made by pressing the water out of the soy curd. It has a significantly lower fructan content. The water removed during this process contains many of the problematic fructan type of FODMAPs. This means it’s easier to digest for those with IBS.

Firm tofu, therefore, becomes a great protein source on a low FODMAP diet if you’re avoiding animal products.

You should be ok with portions around 175g per meal. This could give you around 22g of protein with this amount of tofu, so it’s a good option for vegetarians and vegans.

Is silken tofu low FODMAP?

On the other hand, silken tofu, which retains more water and isn’t as heavily pressed, is higher in FODMAPs and is best avoided if you’re in the elimination phase of the diet or sensitive to FODMAPs.

Silken tofu is higher in Galacto-oligosaccharides (GOS) from around 45g per meal. If you eat more it can also tip you into high-FODMAP for fructan at 1 cup. 

Is tempeh ok to eat if you have IBS?

Tempeh, like tofu, is made from soybeans, but the fermentation process it undergoes changes the texture, flavour, and FODMAP content. Fermentation breaks down the oligosaccharides (a type of FODMAP) in the soybeans, making tempeh much lower in FODMAPs compared to unfermented soy products.

For this reason, tempeh is generally well-tolerated on a low FODMAP diet and can be an excellent protein option. It has a firmer texture and a more distinct, nutty flavour than tofu, making it a versatile addition to stir-fries, salads, or even grilled as a main protein source.

One thing to keep in mind when buying tempeh is to check the ingredients. Some commercially available tempeh may be mixed with other beans or grains that are high in FODMAPs. Look for plain tempeh made solely from soybeans.

How to incorporate tofu and tempeh into your low FODMAP diet

If you’re not quite sure how to eat tofu or tempeh here’s a few ideas to get started:

• Stir-fries: Both tofu and tempeh work really well in stir-fries. Choose firm tofu, press it to remove extra water, and then fry it in a small amount of oil. Add to low FODMAP veggies like courgette, carrots, bean sprouts and bok choy. I also like to marinade it in soy sauce (or tamari if you’re gluten free) which helps give it a bit more flavour. Tempeh can also be cubed and added to stir-fries for a crunchy texture.

• Scrambled tofu: For a hearty breakfast, try scrambled tofu in place of eggs. Sprinkle in some turmeric for colour, salt for taste and add low FODMAP veggies like spinach or tomatoes for added nutrition.

• Grilled tempeh: For a savory, protein-packed dinner, marinate tempeh in low FODMAP herbs and spices, then grill or bake it. Serve with a side of quinoa and steamed green beans with carrots for a complete meal.

• Tofu and tempeh salads: Add cubed tofu or tempeh to a fresh salad with a low FODMAP dressing. Both proteins pair well with leafy greens, cucumber, and other IBS-friendly vegetables.

What about a hormonal impact of eating tofu? 

There are some concerns about tofu and its potential hormonal impact. This was thought to be due to the presence of phytoestrogens, specifically isoflavones.

Isoflavones are plant-based oestrogens found in soy foods. You might have read eating tofu may disrupt hormone balance, particularly in women with breast cancer or in men concerned about lowered testosterone levels.

However, current research suggests that moderate tofu consumption is generally safe for most people. In fact, studies show that the isoflavones in soy don’t function the same way as human oestrogen.

Can tofu affect breast cancer?

For women with breast cancer, particularly those with oestrogen-receptor-positive cancers, evidence indicates that tofu may not increase cancer risk. Some research even suggests that soy products like tofu could have a protective effect due to their anti-oestrogen properties in breast tissue, especially when eaten as a child or teen.  

Should men eat tofu? 

Concerns about tofu affecting testosterone levels have been largely debunked by studies, which show no significant impact on male hormone levels or fertility when consumed in moderate amounts. 

Next steps

You may not have an issue with any FODMAPs. If you have IBS, it’s best to test your tolerance to all the FODMAP foods using the low FODMAP diet intervention.

If you want help figuring out your IBS triggers, start your Gut Reset with me over 3 months to find a diet that works for you. Just set up a free call to discuss what you need some help with. Email info@goodnessme-nutrition.com