Can You Eat Tofu on a Low FODMAP Diet? A Guide to Firm, Silken, and Serving Sizes

November 10, 2025 •

3 min read

According to Monash University, the leading authority on FODMAP testing, drained firm tofu is low in FODMAPs and is a suitable protein source for those managing IBS. This means that for individuals asking "can you eat tofu on a low FODMAP diet?," the answer is a nuanced but positive one, depending on the type and preparation.

Quick Summary

Firm and extra-firm tofu are low in FODMAPs because the water-soluble compounds are drained during pressing, unlike silken tofu. Portion control is essential, as are low-FODMAP cooking methods and marinades. Tofu offers a nutritious, plant-based protein alternative for managing IBS symptoms.

Key Points

Type of Tofu: Only firm and extra-firm varieties are suitable for a low FODMAP diet due to processing.
Silken Tofu is High FODMAP: Softer varieties like silken tofu retain more FODMAPs and should be avoided in larger amounts.
The Role of Processing: Pressing firm tofu removes the water-soluble FODMAPs, leaving a low-FODMAP curd.
Portion Control is Key: Follow Monash University's serving size recommendations, like 170g for firm tofu, to avoid FODMAP stacking.
Proper Preparation: Pressing and marinating tofu with low-FODMAP ingredients is essential for a gut-friendly and flavorful dish.
Nutritional Alternative: Tofu provides a valuable source of plant-based protein, iron, and calcium, especially for vegans on the diet.

The Processing Behind a Low FODMAP Tofu

The reason certain types of tofu are low in FODMAPs, while others are not, comes down to the manufacturing process. Tofu is made from soybeans, which are naturally high in FODMAPs, specifically galacto-oligosaccharides (GOS) and fructans. However, the way tofu is processed dictates how many of these water-soluble FODMAPs remain in the final product.

When firm and extra-firm tofu are made, the soybean curds are pressed, and the liquid (or whey) is squeezed out. Since GOS and fructans are water-soluble, most of the FODMAPs leave with this liquid, leaving behind a solidified curd that is significantly lower in these compounds. The firmer the tofu, the more it has been pressed and the lower its FODMAP content. Silken tofu, conversely, is unpressed and retains much of its original water content and, therefore, a higher concentration of FODMAPs.

Why Portion Size Matters

Even with low-FODMAP varieties like firm tofu, portion size is a key consideration. Monash University's FODMAP app provides specific guidance on serving sizes to ensure they remain within the low-FODMAP threshold. While a 170g (about 2/3 cup) serving of firm, drained tofu is considered low-FODMAP, exceeding this can introduce a moderate level of fructans. It's important to always refer to the latest recommendations from credible sources like Monash to determine safe portion sizes for your specific needs.

Firm vs. Silken Tofu: A Crucial FODMAP Comparison

Understanding the distinct differences between firm and silken tofu is vital for anyone following a low-FODMAP diet. The table below highlights the key contrasts related to FODMAP content, texture, and best culinary uses.


Feature	Firm Tofu (including Extra-Firm)	Silken Tofu
Processing	Pressed and drained, removing liquid and water-soluble FODMAPs.	Unpressed, retaining higher water content and FODMAPs.
FODMAP Status	Low FODMAP in specific portion sizes (e.g., 170g).	High FODMAP in typical serving sizes (e.g., 170g).
Texture	Dense, spongy, and holds its shape well.	Smooth, delicate, and custard-like.
Best Uses	Stir-fries, baking, grilling, scrambles, and recipes requiring it to hold shape.	Smoothies, creamy sauces, dressings, and desserts.

Preparing Low-FODMAP Tofu at Home

To ensure your firm tofu dishes are as gut-friendly as possible, proper preparation is essential. Here are some steps to follow:

Press the Tofu: Even firm and extra-firm tofu benefit from a good pressing. Wrap the block in paper towels or a clean cloth and place something heavy on top for at least 30 minutes. This removes excess moisture, leading to better texture and flavor absorption.
Marinate with Low-FODMAP Ingredients: Create flavorful marinades using ingredients like garlic-infused oil, ginger, tamari or gluten-free soy sauce, and rice vinegar. Avoid using marinades that contain high-FODMAP ingredients like onion or regular garlic.
Choose the Right Cooking Method: Baking and pan-frying are excellent methods for creating a crispy, satisfying texture. Coat pressed tofu in cornstarch and spices for an extra crunch before cooking.
Incorporate into Low-FODMAP Recipes: Firm tofu is a versatile ingredient for vegan and vegetarian diets, providing a protein boost in stir-fries with bok choy and carrots, or in a delicious scramble for breakfast.

Nutritional Benefits of Tofu for IBS Management

Beyond being a low-FODMAP protein source, firm tofu offers several nutritional advantages for individuals with dietary restrictions. It provides a valuable alternative to legumes and lentils, which are often high in FODMAPs and can be limited during the elimination phase.

Nutritional highlights of tofu:

Complete Protein Source: Tofu contains all nine essential amino acids, making it a high-quality plant-based protein.
Rich in Minerals: It is an excellent source of essential minerals, including iron, zinc, and calcium.
Gut Health Support: Some research indicates that soy consumption may positively impact the gut microbiome, which could offer further health benefits.

Conclusion

The verdict on whether you can eat tofu on a low FODMAP diet is overwhelmingly positive, with the caveat that the type of tofu you choose is crucial. By opting for firm or extra-firm varieties and preparing them with low-FODMAP ingredients, you can enjoy this nutritious plant-based protein while effectively managing your IBS symptoms. Always adhere to recommended portion sizes and consult resources like the Monash University FODMAP app for the most accurate and up-to-date guidance. Tofu provides a versatile and healthy option for those navigating the complexities of a low-FODMAP lifestyle, proving that dietary restrictions don't have to mean sacrificing flavor or nutrition.

For more information and recipes, you can visit the Monash University Low FODMAP Diet website.

Frequently Asked Questions

Firm tofu is pressed during manufacturing to remove water, and since FODMAPs are water-soluble, most of them are drained out. Silken tofu is unpressed, retaining more water and the FODMAPs.

According to Monash University, a low-FODMAP serving for firm, drained tofu is 170g (about 2/3 cup). Servings larger than this may contain a moderate level of fructans.

No, not all soy is high in FODMAPs. The FODMAP content depends on the processing. While soybeans are high in FODMAPs, products like firm tofu, soy sauce, tempeh, and certain soy milks can be low FODMAP.

Yes, firm tofu is an excellent protein source for vegans on a low FODMAP diet, offering a nutritious alternative to high-FODMAP legumes like beans and lentils.

To make tofu crispy, first press it thoroughly to remove excess moisture. Then, toss it in a small amount of cornstarch and a low-FODMAP marinade, and either bake or pan-fry until golden brown.

Low-FODMAP marinade ingredients include gluten-free tamari or soy sauce, garlic-infused oil, rice vinegar, maple syrup, fresh ginger, and spices like paprika or cumin.

Yes, pressing firm tofu is a crucial step. It removes excess water, which helps it absorb marinades better and achieve a firmer, crispier texture when cooked.