What kind of tofu is low-FODMAP? Your guide to safe consumption

November 11, 2025 •

3 min read

According to Monash University, the FODMAP content of tofu varies significantly depending on its processing. For those with Irritable Bowel Syndrome (IBS), knowing exactly what kind of tofu is low-FODMAP is crucial for managing symptoms while enjoying this versatile protein source. This guide breaks down the differences and provides clear recommendations.

Quick Summary

The processing method determines the FODMAP level in tofu. Firm and extra-firm tofu are low-FODMAP because pressing removes water-soluble FODMAPs, while unpressed silken tofu is high in FODMAPs. Proper portion sizes and preparation are key.

Key Points

Firm Tofu is Low-FODMAP: Due to the manufacturing process of pressing out water, firm and extra-firm tofu are low in FODMAPs.
Silken Tofu is High-FODMAP: Because silken tofu is unpressed and retains its water, it also retains most of the water-soluble FODMAPs.
Tempeh is a Safe Alternative: Plain tempeh, a fermented soy product, is a low-FODMAP option because the fermentation process reduces the FODMAP content.
Press Tofu Before Cooking: For firm and extra-firm varieties, draining and pressing helps further reduce any residual FODMAPs and improves texture.
Avoid Flavored Tofu: Pre-seasoned or marinated tofu often contains high-FODMAP additives like onion or garlic powder; opt for plain tofu and season yourself.
Check Monash App for Servings: Monash University provides specific, tested serving sizes for different types of tofu, such as the 170g safe portion for firm tofu.

The Science Behind Tofu and FODMAPs

To understand which tofu is low-FODMAP, it's helpful to know what FODMAPs are and how they interact with soy. FODMAPs are a group of short-chain carbohydrates that are poorly absorbed by the gut and can cause digestive symptoms in sensitive individuals, such as those with IBS. Soybeans, from which tofu is made, naturally contain galacto-oligosaccharides (GOS) and fructans, both of which are types of FODMAPs.

The key to selecting low-FODMAP tofu lies in the manufacturing process. Tofu is made by coagulating soy milk into curds. The firmness of the tofu depends on how much liquid is pressed out of these curds. Since FODMAPs are water-soluble, the more liquid that is drained away, the lower the final FODMAP content of the tofu.

Low-FODMAP Tofu Varieties

Firm and Extra-Firm Tofu

Firm and extra-firm tofu are your safest bets on a low-FODMAP diet. During their production, the curds are pressed significantly to remove excess water. This process drains away most of the water-soluble GOS and fructans, leaving a protein-rich, low-FODMAP product.

According to Monash University's research, firm tofu is low-FODMAP in a serving size of 170g (approximately 2/3 of a cup). Extra-firm tofu is also safe, often having an even lower FODMAP concentration due to more pressing.

To ensure the lowest possible FODMAP content, it's recommended to drain and press your firm or extra-firm tofu at home before use.

How to prepare low-FODMAP firm tofu:

Pressing: Cut the tofu into slabs, place it between a few layers of paper towel or a lint-free tea towel, and place something heavy on top (like a cutting board with a few cans) for 15–30 minutes.
Flavoring: Since plain tofu is naturally bland, it readily absorbs flavors. Marinate it in low-FODMAP options such as garlic-infused oil, soy sauce or tamari, ginger, and lemon juice.
Cooking: Pan-fry, bake, or add cubed pieces to stir-fries for a delicious, crunchy texture.

Tempeh

Another low-FODMAP soy option is tempeh, a fermented product made from cooked soybeans. The fermentation process, which uses beneficial bacteria, breaks down the GOS and fructans in the soybeans, significantly reducing their FODMAP content. Plain tempeh has a nutty flavor and a firm texture that is different from tofu but equally versatile. As with any processed food, always check the label for any added high-FODMAP ingredients, such as onions or garlic.

High-FODMAP Tofu Varieties and Additives

Silken Tofu

Silken tofu, also known as soft tofu, is typically not pressed during its manufacturing. This means it retains its high water content, along with the water-soluble FODMAPs. Because of this, silken tofu is considered high-FODMAP in standard serving sizes and should be avoided during the elimination phase of the diet. A very small portion, around 39g (about 2 Australian tablespoons), is considered low-FODMAP, but this is a very small amount to be aware of.

Flavored and Seasoned Tofu

Pre-flavored or seasoned tofu products found in stores often contain high-FODMAP ingredients. Common culprits include onion powder, garlic powder, and certain sauces. For this reason, it is always best to buy plain firm or extra-firm tofu and add your own low-FODMAP seasonings at home.

Low-FODMAP Tofu Comparison Chart


Feature	Firm / Extra-Firm Tofu	Silken Tofu	Tempeh
Low-FODMAP Status	Yes, in typical servings	Only in very small servings	Yes, when plain
Processing	Pressed to remove water	Unpressed; retains water	Fermented whole soybeans
Reason for FODMAP Level	Pressing removes water-soluble FODMAPs.	Retains water and water-soluble FODMAPs.	Fermentation breaks down FODMAPs.
Texture	Dense, chewy, holds its shape well	Soft, creamy, custard-like	Firm, nutty, dense cake-like
Typical Use	Stir-fries, baking, scrambling	Sauces, desserts, smoothies	Slicing, baking, marinating
Preparation	Must be drained and pressed	No pressing needed; delicate	Ready to use, check for additives

Conclusion

For those on a low-FODMAP diet, the type of tofu you choose is the most important factor for symptom management. Firm and extra-firm varieties are reliably low in FODMAPs thanks to the pressing process that removes water-soluble carbohydrates. Plain tempeh is also a safe choice due to fermentation. On the other hand, silken tofu should be avoided or limited to very small portions, as it is high in FODMAPs. By choosing the right type of tofu and preparing it with low-FODMAP ingredients, you can confidently include this nutritious, plant-based protein in your diet. For specific serving size information, consulting the Monash University FODMAP Diet app is recommended for the most up-to-date guidance.

Frequently Asked Questions

The primary reason firm tofu is low-FODMAP is its manufacturing process. As the tofu curds are pressed to form a firm block, water is drained out, and since FODMAPs like GOS and fructans are water-soluble, they are removed along with the liquid.

Silken tofu is not pressed like firm tofu, meaning it retains its high water content. This water holds the water-soluble FODMAPs from the soybeans, resulting in a higher FODMAP level overall.

Monash University indicates that a very small serving of silken tofu, approximately 39g or 2 tablespoons, is considered low-FODMAP. However, it is high-FODMAP in larger quantities, so it should be used very sparingly or avoided entirely during the elimination phase.

Yes, plain tempeh is a great low-FODMAP alternative. Because it is a fermented soy product, the bacteria break down the FODMAPs in the soybeans during the fermentation process, making it safe for those on a low-FODMAP diet.

To ensure your tofu is low-FODMAP, choose firm or extra-firm varieties, drain and press them well, and season them yourself with low-FODMAP ingredients. Avoid pre-seasoned varieties which may contain high-FODMAP additives.

The FODMAP content is very similar. Both are considered low-FODMAP in standard servings, but because extra-firm tofu is pressed even more, it may have a slightly lower FODMAP level than regular firm tofu.

While soybeans themselves are high-FODMAP, several other soy products are low-FODMAP, including soy milk made from soy protein (not whole soybeans), soy sauce, and miso paste. The Monash University app is the best resource for checking specific products and serving sizes.