Tofu vs Tempeh: Best Plant Protein for IBS?
Both firm tofu and tempeh are low-FODMAP and excellent plant protein sources for IBS. Tofu is milder and more versatile, while tempeh has more fiber and a nutty, firmer texture. Both are safe at standard servings.
The Verdict
Both are safe. Tofu is more versatile for cooking; tempeh has more fiber and protein. Include both in your low-FODMAP diet for variety.
Detailed Breakdown
No. Firm and extra-firm tofu are considered low-FODMAP and safe for people with IBS, as the pressing process removes most of the GOS found in soybeans. They are an excellent plant-based protein source on a low-FODMAP diet. Silken tofu, however, retains more GOS and should be consumed cautiously.
Firm tofu is made by pressing soy curds, which removes the water-soluble FODMAPs (GOS). The pressing process is key — silken tofu retains more FODMAPs.
View full Firm Tofu FODMAP guide →No. Tempeh is low-FODMAP and safe for IBS at servings up to 100g. The fermentation process breaks down most of the GOS (galacto-oligosaccharides) found in raw soybeans, making tempeh much easier to digest than other soy products. It is an excellent plant-based protein for the low-FODMAP diet.
Unlike other soy products, tempeh undergoes fermentation that breaks down most FODMAPs. The bacterial cultures used in tempeh production consume the GOS that makes raw soybeans high-FODMAP.
View full Tempeh FODMAP guide →Track How Firm Tofu and Tempeh Affects You
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