So soy beans and foods that contain soy bean as an ingredient are not considered low FODMAP- although there is an exception- see soy sauce below. Books in Print. Silken tofu: This type of tofu is made by coagulating soy milk right in the retail packaging. Soy sauce: lofo for a normal serve and no upper limit given. Both firm or plain tofu is lofo while silken tofu is high as it has not been pressed and drained like other tofu which means it retains the FODMAPs of the soybean. These are not suitable for the elimination phase of the diet. Firm tofu is a very good source of protein, with around 15g per g. Most soy yoghurt is made from soybeans so avoid, theoretically soy yoghurt can be made from soy protein but tend to also have a high FODMAP ingredient such as inulin adde.
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It is often added to food as an emulsifier. A Little Bit Yummy. Instead of soy yoghurt, you can use lactose-free yoghurt or coconut yoghurt max. What is IBS? Enjoying this article? Out of Print. This means that if you are coeliac or have a wheat allergy then you must opt for a gluten free soy sauce. Learn how your comment data is processed.