Is Extra Firm Tofu High FODMAP? Your Digestive Guide

January 6, 2026 •

4 min read

According to Monash University, the leading authority on the low FODMAP diet, firm and extra firm tofu are considered low FODMAP in generous serving sizes, while softer varieties are not. This distinction is crucial for those managing digestive issues like IBS, as it allows for the safe inclusion of this versatile protein source.

Quick Summary

Extra firm tofu is low FODMAP due to its unique processing method, where water and water-soluble FODMAPs are pressed out. This key difference sets it apart from high FODMAP varieties like silken tofu. Learn how to identify and prepare extra firm tofu correctly for sensitive digestive systems.

Key Points

Extra Firm is Low FODMAP: Due to heavy pressing, extra firm tofu has significantly less water and fewer water-soluble FODMAPs than other types.
Processing Matters Most: The critical difference between high and low FODMAP tofu is how much liquid is pressed out during production.
Silken Tofu is High FODMAP: Unpressed silken varieties retain their high water content and should be avoided in large servings on a low FODMAP diet.
Mind Your Serving Size: Even with extra firm tofu, limit portions to around 170g, as recommended by Monash University, to stay within low FODMAP guidelines.
Prepare it Plain: Use un-marinated extra firm tofu and add your own low FODMAP seasonings to avoid hidden high FODMAP ingredients like garlic and onion.
Fermented Soy Varies: Tempeh, a fermented soy product, is typically low FODMAP, but other fermented soy foods may vary and should be tested carefully.

Extra Firm Tofu and the Low FODMAP Diet

Many people on a low FODMAP diet, especially those following a plant-based eating plan, wonder about the FODMAP content of tofu. The good news is that extra firm tofu is generally considered a low FODMAP food and a safe protein option. The reason lies in the manufacturing process, which significantly reduces the presence of fermentable carbohydrates that can trigger symptoms in sensitive individuals.

The Science Behind Extra Firm Tofu's Low FODMAP Status

The key to extra firm tofu's low FODMAP rating is water removal. Whole soybeans are naturally high in galacto-oligosaccharides (GOS) and fructans, both types of FODMAPs. However, these carbohydrates are water-soluble. The process of making tofu involves coagulating soy milk to form curds, which are then pressed to remove excess liquid. The firmer the tofu, the more extensively it has been pressed.

Pressing: Mechanical pressing expels a significant amount of water from the soy curds, taking the water-soluble FODMAPs with it.
Draining: The final draining and pressing stage leaves extra firm tofu with a very low water content, and therefore a very low FODMAP content.
Contrast to Silken Tofu: Silken tofu, on the other hand, is unpressed and retains most of its water, making it high in FODMAPs and unsuitable for the low FODMAP diet in typical serving sizes.

This simple, yet crucial, difference in processing is what makes extra firm tofu a digestive-friendly choice, while its soft, silken counterpart is not.

Preparing Extra Firm Tofu on a Low FODMAP Diet

While extra firm tofu is low FODMAP, proper preparation is essential to ensure it remains suitable for sensitive systems. This involves both adequate pressing and using low FODMAP ingredients for marinades and seasoning.

Press the Tofu: Even extra firm varieties benefit from an additional press to remove residual water. Use a tofu press or wrap the block in paper towels and place a heavy object on top for 20-30 minutes. This not only further reduces FODMAPs but also improves the texture and allows it to better absorb flavors.
Use Low FODMAP Marinades: Many pre-marinated tofu products contain high FODMAP ingredients like garlic or onion powder. It is best to choose plain extra firm tofu and create your own marinade using ingredients such as tamari, fresh ginger, sesame oil, and the green parts of scallions.
Check for Additives: Always read the ingredients list to ensure no high FODMAP additives or seasonings have been included in the product.

Comparison Table: Tofu Types and FODMAP Content


Tofu Type	Processing	Water Content	FODMAP Status	Notes
Extra Firm	Heavily pressed to remove water.	Very Low	Low FODMAP (Monash-tested up to 170g).	Best choice for the elimination phase.
Firm	Pressed, but less than extra firm.	Low	Low FODMAP (Monash-tested up to 170g).	Excellent, versatile option.
Silken/Soft	Unpressed; coagulated in its final package.	Very High	High FODMAP (except for small servings of around 39g).	Avoid during the elimination phase in larger amounts.
Fermented	Typically fermented with bacteria or mold.	Varies	Often low FODMAP, but requires testing due to variable production.	Exercise caution and check your tolerance.

Why Portion Size Still Matters

While extra firm tofu is a safe choice, sticking to recommended portion sizes is still important on the low FODMAP diet. Monash University testing has confirmed that a 170g (approximately ⅔ cup) serving of firm tofu is low FODMAP. Exceeding this amount could potentially introduce enough residual FODMAPs to trigger symptoms in very sensitive individuals. It's best to use this serving size as a guideline, especially during the elimination phase, and combine it with other low FODMAP ingredients for a balanced meal.

Conclusion: Enjoying Extra Firm Tofu Confidently

Extra firm tofu is a valuable and safe source of plant-based protein for those navigating the complexities of a low FODMAP diet. The manufacturing process of pressing out excess water also effectively removes the water-soluble FODMAPs, making it a gut-friendly option. By choosing plain extra firm varieties and preparing them with low FODMAP marinades, you can enjoy this versatile food without worrying about digestive discomfort. For further guidance and resources, consulting reputable sources like the Monash University FODMAP app is recommended.

Low FODMAP Tofu Recipes and Tips

Crispy Baked Tofu: Press extra firm tofu, cube it, toss with sesame oil and tamari, then bake until golden and crisp.
Tofu Crumbles: Use a food processor to pulse pressed extra firm tofu into crumbles. Season with low FODMAP spices like nutritional yeast and smoked paprika for a ground meat alternative in sauces.
Scrambled Tofu: Crumble pressed extra firm tofu and sauté with turmeric, salt, and pepper for a satisfying, low FODMAP alternative to scrambled eggs.
Marinated Grilled Tofu: Slice pressed extra firm tofu into steaks, marinate with low FODMAP ingredients, and grill or pan-fry until charred.

Can you eat tofu every day?

Yes, you can eat firm and extra firm tofu daily on a low FODMAP diet, provided you stick to the recommended serving sizes and your body tolerates soy protein well. If you notice any issues, it might be an individual sensitivity rather than a FODMAP problem.

Frequently Asked Questions

Whole soybeans are high in water-soluble oligosaccharides (GOS and fructans). The tofu-making process involves pressing the soy curds to remove water, which effectively drains away most of these FODMAPs, leaving extra firm tofu with a low FODMAP content.

Monash University has tested firm tofu and recommends a low FODMAP serving of up to 170 grams (about ¾ cup). Extra firm tofu, having had even more water pressed out, falls safely within this recommendation.

No, only firm and extra firm varieties of tofu are low FODMAP in generous portions. Softer types, like silken tofu, are high FODMAP because they retain the water containing the fermentable carbohydrates.

First, select plain, firm or extra firm tofu. Second, check the ingredients list to ensure no high FODMAP seasonings like garlic or onion powder have been added. It is safest to buy plain and marinate it yourself.

Yes, pressing extra firm tofu to remove residual water further decreases its FODMAP content. Since FODMAPs are water-soluble, draining more liquid removes more of these carbohydrates.

If you experience symptoms, first ensure you have followed the recommended serving size. Next, consider whether any marinades or seasonings might contain hidden high FODMAP ingredients. If the issue persists, you may have a sensitivity to soy protein beyond the FODMAP content and should consult a dietitian.

Tempeh is made from fermented soybeans, and this fermentation process breaks down the FODMAPs. While most tempeh is considered low FODMAP, it has a different texture and flavor profile than tofu.