Confused about soy products and the low FODMAP diet? You’re not the only one! Soybeans and soy products can contain high levels of oligosaccharides (GOS and 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!
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 soy milk made from ‘whole soy beans’ or ‘hulled soy beans’ becomes high FODMAP quickly and isn’t recommended during the first phase of the diet. This means you need to check the ingredient list of your soy milk carefully to see if the milk is made from soy protein. According to Monash University soy milk made from soy protein is low FODMAP in 250ml (or 1 cup) servings (1). Soy milk made from soy protein is much easier to find in New Zealand and Australia and can be difficult to source in the United States, Canada and the United Kingdom.
Firm Tofu
Firm tofu is made by 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 firm tofu is low FODMAP. Well, we know that FODMAPs, especially GOS and fructans, are water-soluble (3). During the manufacturing process firm tofu is pressed to reduce the water content, which drains out some of the fructans, making it low FODMAP (3). Just remember to drain your firm tofu well before using it. According to Monash University, you can enjoy a 170g / 6 ounce in the first phase of the low FODMAP diet (1).
Please note that silken tofu is high FODMAP and you will need to avoid eating more than 2 tablespoons per meal 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. It can be a delicious addition to sauces, soups and stir-fries. Miso paste is low FODMAP in 1 tablespoon servings (1).
Soy Sauce
Soy sauce is low FODMAP and it is made using fermented soy beans. If you are gluten free then look for tamari, which is a wheat-free version of soy sauce. If you are in the first phase of the low FODMAP diet, try a low FODMAP 2 tablespoon serving of soy sauce (1).
Be mindful that sweet soy sauce, also called ketjap or kecap manis, contains more FODMAPs so limit your serving to 1 tablespoon (1).
Fresh Edamame (½ cup)
Edamame are young (immature) green soybeans that are eaten fresh, unlike the hard, dry mature soybeans which are used to make tofu and soy milk. The edamame beans (just the beans not the pods) are low FODMAP in ½ cup (75g / 2.7 oz) servings (1). 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.
Soybean Oil
Soybean oil is highly processed and, like all oils, consists of fats. FODMAPs are found in the carbohydrate components of foods. Because oils don’t contain carbohydrates they are considered low FODMAP.
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.
Soy-Based Cheese
If you are looking for a vegan cheese or dairy free cheese that is low FODMAP, then we have good news for you. Monash University has tested soy-based vegan cheddar cheese and it is low FODMAP. This style of cheese doesn’t contain moderate amounts of FODMAPs until a 2 cup serving size, which gives you plenty of options when cooking. Start with a 2 slice serving and work your way up from there.
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.
High FODMAP Soy Products
Silken Tofu
Silken tofu is unpressed, which means, unlike firm tofu, the water and FODMAP content has not been drained out of the tofu. According to Monash University silken tofu becomes high FODMAP quickly if you have more than 2 tablespoons (1).
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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 milk alternatives are generally considered high FODMAP, however, depending on your country, you might find you can enjoy a small serving (between 2 tablespoons and 60ml) – check the Monash University FODMAP Diet App for more information.
Soya Beans
Boiled soy beans (these are mature soy beans) are high FODMAP for GOS in small ¼ cup servings and contain both GOS and fructans at ½ cup servings (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 Monash University and is considered high FODMAP. 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 (e.g. if soy flour isn’t listed in the first 3 ingredients), so it can be worth exploring your tolerance levels.
Soy Yoghurt
Soy yoghurt is a popular dairy free alternative, however it might not be as tummy friendly as you think. According to Monash University, soy yoghurt becomes high FODMAP quickly if you have more than a couple of tablespoons. This means large servings are best avoided if you are in the first phase of the low FODMAP diet.
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, firm tofu, tempeh, soy sauce, miso, and edamame. Just remember to check the Monash University FODMAP Diet App for serving size guidelines.
Feature image made using graphics from: judyjump/Shutterstock.com & Zhe Vasylieva/Shutterstock.com
I’ve been trying to find out whether TVP/soy curls are low FODMAP… Can’t figure it out. Does anyone have any ideas?
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.
Is silk soy milk made from soy protein or soy beans?
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.
Does anyone know of a soy milk commonly available in the US that is made from soy protein?
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/
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?
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.
Okara is low in fodmap ?
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.
What about soy butter? It’s a great replacement for peanut butter when you’re allergic but there’s almost no info on it 🙁
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.
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
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/