Is Tofu Low FODMAP?
Whether tofu is low or high FODMAP depends on the processing. Tofu is made by coagulating soy milk into curds and forming them into blocks.
Most of the water content may be drained during the processing to get a firmer tofu. Or the water may remain unpressed for softer tofu varieties (silken tofu).
Soy does contain two FODMAPs (GOS and fructans). However, FODMAPs are soluble in water. When the water is drained during the processing of tofu, the FODMAPs leach into the water.
The bottom line: firm and extra firm tofu are low in FODMAPs, whereas silken tofu is much higher.
What Makes This Colorful Asian Tofu Stirfry Low FODMAP?
- The type (firm or extra firm) and portion size of tofu. You can check the Monash FODMAP App for up-to-date information on the FODMAP content of tofu. The recipe instructs to drain the tofu to drain even more FODMAPs and make it crisp.
- The portion sizes of the vegetables.
- The portion size of oyster sauce. Note – check the ingredients for the presence of other high-FODMAP ingredients.
Nutritional Highlights of Tofu
Tofu is an important source of protein and other nutrients for vegetarians and vegans on a low FODMAP diet. But it can also be a way to incorporate more plant-based protein for everyone. It is versatile and easy to prepare. Rather bland in taste, it absorbs the flavors of the dish.
Tofu is rich in:
- High-quality protein – the protein in tofu contains all 9 essential amino acids.
- Calcium – if calcium-set, a 3.5 oz-portion of tofu provides about 50% of the daily value for calcium.
- Fiber – a 3.5 oz-portion of tofu provides 2 grams of fiber. When you substitute it for an animal source of protein, it can contribute to increasing your daily fiber intake.
Low FODMAP Colorful Asian Tofu Stirfry
Ingredients
- 1 tablespoon high sunflower or avocado oil
- 8 oz. firm or extra firm tofu drained and cut into cubes
- 1- inch piece of ginger minced (about 2 teaspoons)
- 2 cups chopped 5 oz. baby Bok Choy, stems and leaves separated, chopped
- 1/3 medium red bell pepper (2 oz.), thinly sliced
- 1 large carrot (2.5 oz.), thinly sliced on the diagonal
- 2 teaspoons oyster sauce*
- ½ teaspoon toasted sesame oil
- ½ teaspoon sesame seeds (optional)
Instructions
- Heat a large heavy-bottomed skillet or wok on medium-high heat, and add 1 teaspoon of the oil and the tofu. Let it cook for about 3 minutes or until browned, then turn the tofu pieces with a spatula and let them brown (2-3 minutes). Set aside.
- Add the remaining oil to the skillet or wok and, when hot, add the ginger. After 30-60 seconds, add the Bok choy stalks, bell pepper, and carrot (make sure the skillet is wide enough so as not to overcrowd it or the vegetables will steam instead of stirfry). Cook for 1- 2 minutes, stirring often until vegetables are crisp-tender.
- Add the baby Bok choy leaves and stirfry for another 30-60 seconds, or until just wilted.
- Add oyster sauce and tofu and stir until the vegetables and tofu are coated. Turn the heat off and add the toasted sesame oil.
- Serve on top of brown rice and sprinkle with the sesame seeds, if desired.
- Store left-overs in an air-tight container in the refrigerator for up to 3 days.
Notes
Want to learn more?
Read more Low FODMAP Tips
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
