• Shop
    • Cookbook
    • Wellness Club
    • Recipe Club
    • About
    • Alana's Story
    • Nutrition
    • Dietitian Reviewed
    • Our Team
    • Publications
    • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
    Login Join
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Confused About Soy & the Low FODMAP Diet?

Last updated on Jul 2nd, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Confused about soy products and the low FODMAP diet? You’re not the only one! Soy beans and soy products can contain high levels of oligosaccharides (mainly GOS but sometimes fructans). However, it’s a myth that you need to avoid all soy products while on the low FODMAP diet. Manufacturing processes can greatly reduce the FODMAP content of soy products, which is why some are low FODMAP and others are not!

Save

Low FODMAP Soy Options

Soy Milk Made From Soy Protein

Soy milk made from soy bean protein is low FODMAP and it is a great option if you are looking to replace cow’s milk (1). However, be aware that whole soybean milk is high FODMAP, so you will need to check the ingredients list to see if the milk is made from just soy protein. According to Monash University soy milk made from soy protein is safe to have in 250ml (or 1 cup) serves FODMAP (1). Soy milk made from soy protein is much easier to find in New Zealand and Australia.

Regular Tofu

Regular tofu is made from curdling fresh soy milk and pressing the curds into block moulds (2). It is commonly known that soybeans are high FODMAP, so you might be wondering why regular tofu is low FODMAP. We know that FODMAPs, especially GOS and fructans, are water-soluble (3). During manufacturing regular tofu is pressed, which reduces the water content and drains out some of the GOS (galacto-oligosaccharides), making it low FODMAP (3). The firmer the tofu is, the less water content it has, and in theory the lower in FODMAPs it will be. Just remember to drain your regular tofu well. According to Monash University, a low FODMAP serve of tofu is 170g (1).

Please note that silken tofu is high FODMAP and you will need to avoid it during the low FODMAP phase of the diet.

Tempeh

Tempeh is made from cooked soy beans that have been slightly fermented (4). The fermentation of the soy beans reduces the FODMAP content down to levels within the low FODMAP threshold (5). Tempeh is firmer and more flavourful than tofu and it has a slightly nutty taste.

Miso Paste

Miso paste is a staple in Japanese cooking and is made from fermented soy beans (6). Miso paste is low FODMAP in 12g (2 sachet) serves (1).

Soy Sauce

Soy sauce is made using fermented soybeans. It is possible that the fermentation process reduces the oligosaccharides in the soybeans, which is why the soy sauce is low FODMAP. Soy sauce is low FODMAP in 2 tablespoon serves (1).

Fresh Edamame (1 cup or 50g)

Edamame are young (immature) green soy beans that are eaten fresh, unlike the hard, dry mature soy beans which are used to make tofu and soy milk.  The edamame beans (just the beans not the pods) are low FODMAP in serves of 1 cup (50g). If you are not sure how to use edamame beans then check out my Low FODMAP Asian Hot & Sour Soup, which was published by Monash University in 2016.

Soybean Oil

Soybean oil is highly processed and does not include any carbohydrate content. This means it is low FODMAP, along with all other oils.

Soy Lecithin

Soy lecithin is made during the production of soybean oil. It consists of a mixture of fat and oil (not carbohydrates), which means it is considered low FODMAP, although it hasn’t officially been tested by Monash University. Also keep in mind that only small amounts of soy lecithin are used in processed products, which makes it unlikely that it will increase the overall FODMAP level within the products. You can find out more about soy lecithin here.

FODMAP Content Varies

Soy Protein Powder

Soy protein powder is made from defatted soybean flakes that are processed to remove some of the oligosaccharide content. According to Monash University, soy milk made from soy protein is low FODMAP (1). So it is possible that some soy protein powders might be low FODMAP, however, that will depend on how it has been processed. More testing is still needed to understand the FODMAP content in soy protein powders. In the meantime, if you do decide to use soy protein powder, choose soy protein isolate powder that contains low amounts of fibre or no fibre content (the oligosaccharides hide in the soybean fibre), then test your tolerance to a small serve.

Soy Yoghurt

The FODMAP content of soy yoghurt is likely to vary depending on the type of soy milk used. Ideally look for a soy yoghurt which is made from soy protein, otherwise you might want to test your tolerance levels to a small serve first.

High FODMAP Soy Products

Silken Tofu

Silken tofu is unpressed, which means, unlike regular tofu, the water and FODMAP content is not drained out of the tofu. According to Monash University silken tofu is high FODMAP for GOS (oligosaccharides) (1).

Save

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Soy Milk made from Whole or Hulled Soy Beans

Soy milk made from whole or hulled soy beans have higher levels of FODMAPs compared to soy milk made from soy protein. These milks are generally considered high FODMAP, however, you can enjoy a small 60ml serve of soy milk made from hulled soya beans, or a 30ml serve of soy milk made from whole soya beans (1).

Soya Beans

Boiled soy beans (these are mature soy beans) are high FODMAP for both GOS and fructans at small ¼ cup serves (1). This means it is advised that you avoid them during the low FODMAP phase.

Soy Flour

Soy flour is popular in gluten free products. It has been tested by FODMAP Friendly and it is high FODMAP for fructans and GOS in 50g serves. This means you should avoid large serves during the low FODMAP phase of the low FODMAP diet. You might find you can tolerate 1 to 2 slices of gluten free bread that contains soy flour, providing it isn’t the predomination flour (eg listed in the first 3 ingredients), so it can be worth exploring your tolerance levels.

Final Thoughts

Just remember that the low FODMAP diet is not a soy free diet! You can enjoy a range of soy based products like soy protein milk, regular tofu, tempeh, soy sauce, miso, and edamame. Just remember to check the Monash Low FODMAP app and FODMAP Friendly App for serving size guidelines.

Save

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2016: Version 1.6.1(305). Date retrieved: 2016-05-23. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-05-23. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

2. Lewin, J. The health benefits of… tofu. BBC Good Food. 2014. Retrieved from:http://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu. Retrieved on: 2016-06-06.

3. Varney J. Talking Tofu. Monash Low FODMAP Blog. 2015-12-10. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/12/talking-tofu.html. Retrieved on: 2016-06-06. (Archived by WebCite® at http://www.webcitation.org/6i3V4hGeK)

4. Hackett, J. Tempeh – What is Tempeh?. About Food. 2016-05-16. Retrieved from:http://vegetarian.about.com/od/glossary/g/Tempeh.htm. Retrieved on: 2016-06-06. (Archived by WebCite® at http://www.webcitation.org/6i3VqPz7y)

5. Taylor L. Eating vegan on a low FODMAP diet. Monash Low FODMAP Blog. 2014-11-24. Retrieved from:http://fodmapmonash.blogspot.co.nz/2014/11/eating-vegan-on-low-fodmap-diet.html. Retrieved on: 2016-06-06. (Archived by WebCite® at http://www.webcitation.org/6i3VccciK)

6. The Spruce Eats. What is miso and how do you use it?. The Spruce Eats. 2018. Retrieved from:https://www.thespruceeats.com/what-is-miso-p2-3376832. Retrieved on 2018-09-21.  < PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Are the low FODMAP serving sizes for foods per meal or per day?
  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux

Join Us On Instagram

alittlebityummy

769 13,550

Alana Scott

alittlebityummy

View

Feb 26

Open
End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

alittlebityummy

View

Feb 22

Open
I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

alittlebityummy

View

Feb 13

Open
It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

alittlebityummy

View

Jan 29

Open
Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
.
.
.
#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

alittlebityummy

View

Jan 28

Open
I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
.
.
#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

alittlebityummy

View

Jan 18

Open
You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
.
.
.
#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Woman holding low FODMAP strawberry mimosa-2

Low FODMAP Strawberry Mimosas

Christmas, Drinks
Low FODMAP Chicken Alfredo Pasta Bake

Low FODMAP Chicken Alfredo Pasta Bake

Dinner, Lunch

Comments

  1. Natalie says

    August 26, 2018 at 2:39 am

    I’ve been trying to find out whether TVP/soy curls are low FODMAP… Can’t figure it out. Does anyone have any ideas?

    Reply
    • Alana ScottAlana Scott says

      August 26, 2018 at 7:24 am

      Hi Natalie,

      According to Monash University Low FODMAP app, TVP is high FODMAP at 1 tablespoon. This means you will need to avoid it while you are in the strict phase of the low FODMAP diet. You can look at reintroducing it once you have tested your tolerance to GOS and fructans.

      Reply
  2. Martha says

    October 22, 2018 at 2:23 am

    Is silk soy milk made from soy protein or soy beans?

    Reply
    • Alana ScottAlana Scott says

      October 22, 2018 at 5:55 am

      Hi Martha,

      I’ve just had a look at it looks like Silk Soy Milk is made from whole soybeans. This means we would recommend avoiding it during the first phase of the low FODMAP diet and then testing your tolerance levels to it.

      Reply
  3. Elizabeth says

    December 8, 2018 at 10:42 pm

    Does anyone know of a soy milk commonly available in the US that is made from soy protein?

    Reply
    • Alana ScottAlana Scott says

      December 10, 2018 at 7:20 pm

      Hi Elizbeth,

      I know that 8 Continent Soy Milk is low FODMAP and available in some parts of the USA – it might be worth seeing if it is available near you: http://www.8thcontinent.com/products/original/

      Reply
  4. Tam says

    January 23, 2019 at 9:53 pm

    In terms of these serving sizes, are they based on having just that product on its own. Or do they remain the same when combined. For example if I was making ramen with soy sauce, tofu and miso would I follow portion guidelines, or would they need adjusting given I’m using different soy products?

    Reply
    • Alana ScottAlana Scott says

      January 25, 2019 at 1:37 am

      Hi Tam,

      Those three soy based options should be fine to combine together providing you follow portion size guidelines and choose firm tofu. If you’re not sure how to combine different items you can always check the Monash app and see if they become high FODMAP for the same FODMAP group at a larger serve – if they do then you would need to take a bit for care if your symptoms weren’t settling.

      Reply
  5. Manu says

    January 20, 2020 at 12:52 am

    Okara is low in fodmap ?

    Reply
    • Alana ScottAlana Scott says

      January 20, 2020 at 2:00 am

      Hi Manu,

      Thanks for leaving a comment. I’ve just been looking into okara for you. Right now this hasn’t been tested for FODMAPs, however as it is made from the insoluble parts of soy beans that are leftover after making tofu or soy milk we are going to assume that it will be high FODMAP. We suggest you test your tolerance levels to okara once your symptoms are settled.

      Reply
  6. Mélanie Perron says

    June 5, 2020 at 9:48 pm

    What about soy butter? It’s a great replacement for peanut butter when you’re allergic but there’s almost no info on it 🙁

    Reply
    • Alana ScottAlana Scott says

      June 6, 2020 at 10:08 pm

      Hi Mélanie,

      Thanks for leaving a comment! Okay so right now soy butter is most likely high FODMAP. The soy butter is made from whole roasted soybeans and we know that boiled soy beans are high FODMAP. That means our recommendation is to avoid the product until your symptoms are settled, then you can test your tolerance to a small amount.

      Reply
  7. Rebecca Krebs says

    August 24, 2020 at 12:20 pm

    Hey Alana
    Do you know if soy flakes and pops are high in fodmap, especially anything other than GOS (which I can tolerate)?
    I haven’t found anything about those.
    Thanks so much!
    Rebecca

    Reply
    • Alana ScottAlana Scott says

      September 21, 2020 at 4:04 am

      Hi Rebecca,

      Thanks for commenting! Okay so soy flakes and pops are currently untested for FODMAPs. Our gut feeling is that these are likely to be high FODMAP for GOS and potentially for fructans too. We’d suggest you test your own tolerance to these products once your symptoms have settled. This article gives you some advice on how to do this: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
Free Recipes Low FODMAP Clubs
This site uses cookies: Find out more.