Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
Firm tofu 170 g; silken tofu is high FODMAP
FODMAP group responsible
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
Why
Firm tofu is low FODMAP at 170 g because pressing drains the water-soluble GOS away with the whey. Silken tofu is set in its container and never pressed, so nothing drains and it stays high. Two products with the same name on adjacent shelves, on opposite sides of the line.
Recipes using tofu
Crispy Tofu and Green Bean Stir-Fry
A proper vegetarian main that is not just a side dish with more of it. The trick is drying the tofu properly before it ever meets the pan.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.