Soy & FODMAPs: Okay to Eat?
This is a great question and one we hear a lot. And the answer is, yes, no and depends.
We know, not a clear answer! But one thing to note is that the low FODMAP diet is not soy free! As with many attributes of the low-FODMAP diet we all have to pay attention to detail.
We are going to break it down for you, step by step so that you will be well equipped with the info you need to weed out which soy products are okay and which to avoid.
The reason why some are okay and some are not is because the maturity of the beans and/or the manufacturing process reduces the FODMAPs in soybeans and some soy products.
Related Articles: Soy and The Low FODMAP Diet and Are Soy Sauce and Tamari Low FODMAP?
By the way, soy is sometimes listed as “soya” on labels. Same thing with same FODMAP implications.
Firm and Extra Firm Tofu – Soft tofu (see below) contains FODMAPs, but firm and extra firm are allowed as enough of the whey is drained away as the curds are pressed into the firm cakes; it is the liquid whey where most of the FODMAPs reside.
By the way, Monash calls these “plain” and “firm” tofu, so be careful with terminology going from their Australian perspective to U.S. labeling.
Fresh or Frozen Edamame in the Pod – Edamame are young soybeans in the pod. Their immature state yields a different analyzed profile from the mature beans that are used to make soy flour or soymilk, for instance.
If you are lucky enough to have access to fresh, by all means, check them out. Otherwise, it is fairly easy to find frozen in natural food stores. Simply steam the pods and serve warm or room temperature sprinkled with coarse salt.
Monash recommends a serving of 1 cup (50 g). (Note: The Monash app shows them in the pod, but the language says “soybeans only”, so it is not clear whether their measurements are for shelled beans or in the pod). Here are our measurements: When we weighed ¼ cup of beans it equaled 40 g. 1 cup in the pod weighed 80 g.
¼ cup (40 g) of the actual soybeans came from 30 pods! They typically have 2 to 3 beans per pod so you can eat a lot! Relax and have a little snack.
Frozen Shelled Edamame – All the same info for this stands as in the above bullet point, however, since these come already shelled it is much easier to overdo and eat too many.
Monash serving size is 1 cup (50 g); for us, ¼ cup weighed 40 g, so we suggest that you start with less than 1 cup to try. They are great tossed into soups or stir-fry dishes; just pay attention to serving size.
Soy Sauce – Thankfully soy sauce is Monash approved in amounts up to 2 tablespoons (42 g), which is plenty to season our food. Monash lists “soy sauce” on the app. You might come across recipes that call for “tamari” or “shoyu”.
Shoyu is another term for soy sauce, which is made from a combination of soy and wheat.
Tamari is wheat free, often labeled as gluten-free and has a slightly thicker texture and bolder flavor. While neither shoyu nor tamari is directly addressed by Monash we suggest you could try them and see how you do.
Whatever you use, make sure it is naturally brewed for best taste.
Soybean Oil – As with all oils, the carbohydrate content is nil. You can enjoy oil made from soybeans.
Soy Lecithin – You might notice this ingredient listed in packaged foods and on labels for many chocolate bars. Soy lecithin is a combination of an oil and fat and is therefore considered low FODMAP even though it hasn’t been formally tested.
As far as your chocolate bars go, it is used as an emulsifier and it is used in very small qualities.
Soy Milk Made from Soy Protein or Soy Protein Isolate (also see below) – Soymilk made from soy protein, not whole soybeans, can be tolerated. A U.S. based brand – 8th Continent – made with soy protein is available in some areas with limited availability and would be worth seeking out.
If the ingredient label says soybeans, soy beans or “made from whole soybeans”, it’s a no-go. If it specifically says hulled soybeans, you could try it as it might have a lower FODMAP content than whole soybean soy milk.
Soy Yogurt Made from Soy Protein or Soy Protein Isolate – If you can find soy milk yogurt made from soy protein or soy protein isolate and NOT whole soybeans, it might be worth giving a try.
Miso – This fermented soybean product is a classic Japanese condiment and can be used in sauces and soup; it is Green Light approved up to 12 g. Unfortunately Monash lists this as “2 sachets”, which means nothing to most of us.
We measured it out for you! 12 g equals about 2 American teaspoons. If you are new to Miso, we highly recommend South River brand.
Tempeh – This is made from lightly fermented soybeans that have been pressed into a cake. Make sure you read labels and look for plain tempeh; many are packaged already flavored and high FODMAP ingredients might be used.
Monash approves up to 100 g of plain tempeh, which is a piece that is 4.5-inches by 1.5-inches by 1-inch thick (11 cm by 4 cm by 2.5cm thick). Servings higher than 220 g contain high amounts of fructans and GOS.
Soy Milk Made from Whole Soybeans – Soymilk made from whole soybeans is high in FODMAPs and should be avoided. Unfortunately, all of the commercially available soymilks in the U.S. as of this writing are made from whole soybeans.
Soft Tofu – While firm and extra firm tofu are pressed firmly and therefore the FODMAP filled whey is drained away, soft tofu is not pressed and is, therefore, FODMAP rich. Soy Yogurt – Popular brands, such as Silk, are made from soymilk made from whole soybeans (label lists “Filtered Water, Soybeans”), so it is not recommended on a low FODMAP diet.
Soy Flour – This is made from grinding mature dried soybeans and is, therefore, a product that is concentrated with FODMAPs. Please note that soy flour is considered high FODMAP, and yet it is within certain products that have been lab tested and certified as low FODMAP. Serving size is very important, but in general, consider it high FODMAP.
Mature Soy Beans – Mature soybeans, either dry or fresh, are high in FODMAPs.
Soy Nuts – This is an educated assumption on our part but soy nuts are made from mature soybeans, so we bet, once they are tested, that they will be high in FODMAPs. Best to avoid for now.
Soy Products to Possibly Try
Soy Protein Powder – It is possible that some soy-based protein powders are low enough in FODMAPs to be tolerated but more testing and research has to be done.
We need to read labels (as always) and understand the difference between soy protein and soy protein isolate. Basically, soy protein is a powder made from defatted soybean meal.
During the manufacturing process the oligosaccharide content is greatly reduced (a good thing for us FODMAPers), but there can still be a good amount of fiber intact, which can be problematic.
Soy protein isolate is soy protein that has been further refined and the fiber is removed. Monash does Green Light soy milk made from soy bean protein, so why not try a soy protein powder made from either soy protein or probably even better, soy protein isolate?
No guarantees, but your body is the best judge.
What about soymilk powder ? Would it be low in fodmaps ? Also, I’ve made soymilk at home, boiling the raw, dried beans for a few minites, then soaking the beans in fresh water for 12 hours, then using a Soyapower soymilk maker to finish the process. I haven’t seen anything yet as to how high or low it might be in fodmaps. Any thoughts?
Thank you !
Hi Dale, any soy milk made from whole beans, be it commercially prepared or homemade as you described, would be high in FODMAPs. In some places in the world you can find soy milk made from soy protein only, and that is low in FODMAPs. If the powder that you have is made from whole beans, it will most likely be high in FODMAPs. If it is made from soy protein, I would try it and see. But don’t combine with the homemade soy milk made from whole beans. Make sense? You might be able to find prepared soy milk made from soy protein. I am suspecting you are not in the U.S. Here we do not have any soy milks currently available made from the protein only, which makes it hard for FODMAPers!
I would assume the soy found in the FODY bars have been approved and tested for low FODMAP?
Jennifer, yes! All of FODY products have gone through rigorous tests and have received the Monash University Low FODMAP Certified stamp of approval. They are safe to eat in the portions recommended.
Are soy hotdogs ok on lowfodmap?
Hi Linda, soy, as you might have realized by now, can find its way into low FODMAP products as well as high FODMAP products. We would have to see a specific ingredient list but chances are it would not be a suitable product. Check out our article All About Hot Dogs, which might be of help.
Hi, what about soy icecream i.e. Swedish Glace? My Fodmap list says it is OK but it has glucose-fructose syrup in, which I have heard is bad, and also is soy, which some people say is not low-Fodmap. I am very confused.
Same goes for Alpro chocolate dessert – any clues? It is made from hulled soy beans and I am not sure if that is low-Fodmap or not.
Advice would be appreciated and resources to back it up if possible! Thanks, Megan
Hi Megan, I took a look at the Vanilla Swedish Glace. FYI glucose-fructose syrup, as opposed to anything labeled fructose-glucose, will have a larger proportion of glucose, so it should not be a FODMAP problem. What we don’t know much about is what they mean by “soybean powder”. This is most likely a FODMAP issue, if it is indeed whole, dry soybeans ground to a powder. Now, it is only in the amount of 2%, so that could swing it the other way towards tolerability. The list also mentions “flavouring” and the company would have to be contacted for more details. As for the Alpro, the ingredients mention 6% hulled soybeans. Again, if these are mature soybeans, that would be an issue, and this product has flavourings as well, and the same caveat applies as mentioned above. I am not sure about your market, but certainly here in the US we have many plant-based frozen desserts to choose from that would be low FODMAP and present less issues. THAT SAID, how do you feel when you eat these? Are you having reactions or not? THAT’s what’s important. You might like to read our article, What Is A Low FODMAP Serving Size? and also our article What If A Food Has Not Been Lab Tested?
Are soy derived mixed tocopherols okay? I just started FODMAP and these are in my omega 3 gelatin capsules.
Yes these are fine.
Hello, I am just starting a fodmap diet. I bought a flora probiotic that contains milk and soy. Are you aware of the soy causing an issue with this fodmap diet? Thank you so much! Cheers, Doug
A couple of things to consider…the diet is not a dairy free or soy free diet. Some soy products are low FODMAP; others are not. Some dairy is low FODMAP, some is not. And in addition, Monash recommends against adding any probiotics to your regimen during your Elimination or Challenge phases, as they can cloud your FODMAP response. You should review the use with your RD or medial professional.
Can you speak to whether the soy crisp in the protein bar I’ve been eating that is made from soy protein would be problematic? Is there any way to tell aside from contacting the manufacturer?
Proteins are not carbohydrates and therefore do not contain FODMAPs, but preparations are different. For instance, TVP, or Textured Vegetable Protein, which is soy based, is high FODMAP according to Monash – even at 1 tablespoon. There is no way to tell with this amount of info.
Dede,
Thank you so much for your reply! And I’m sorry I’m unable to figure out how to correctly present the spelling of your name. Both my maiden name and married name get butchered, so it has always been important to me to get the pronunciation and spelling of people’s names correctly.
Okay, on to the question at hand… In reading this article, I comprehended it to say that soy protein could be problematic for some people. But, the manufacturing of said soy protein might also play a role in how one digests it. So, I’m a little confused. 🙂
Two things about this protein bar:
(1) I have been consuming this protein bar almost everyday for breakfast for about 3 years. Only recently did I come across the soy issue and look further into what I’m consuming. I have not had this protein bar for the last three mornings. Within 24 hours, I could notice less of a bloated appearance to my abdomen (and less gas!). And, now, 3 days later, no bloated appearance at all! So, I’m thinking I’m someone who cannot tolerate soy protein (but maybe the isolated form?). But…
(2) This protein bar also lists agave syrup about midway down the ingredient list. I figured that would make it within the guidelines of the Monash app guidelines and be okay. Maybe not?
This is a NuGo brand protein bar. Should I call them and ask for more specifics about their soy protein makeup? Or should I just go with the improvement of my body appearance as a definitive about soy protein?
Thank you!
Beth
Beth, you are thinking critically, which is great. We don’t give individual medical opinions but here is what I would say: You are observing your body carefully and you should pay attention to it. I would give up the bars for a bit then maybe add a little agave to your coffee or tea and see what happens. Test it in isolation. Then, maybe try the bar again, You could also assess other soy protein products. It really could be this brand – the processing and the combo of ingredients that are just thrown you off. Somethings it is hard to pinpoint, but if a product triggers you – remove it. For Now. Read our article with Dr. B about intolerances. It is fascinating. Where your GI tract is now, is not necessarily where it will be 6 months from now. You might not have to give the bars up forever.
Dede,
Thank you, again, for taking the time to reply to my posts! I really, really do appreciate it! And you!
I will take a look at that article; thank you for sharing it with me.
I have not been a fan of coffee or tea, ever. Could I test out the agave syrup by simply consuming it straight from the bottle, within the low FODMAP amount allowed? Or is it too sickly sweet for that?
I am definitely removing these protein bars from my eating plan. I feel so much better without them. But, I will also try, at some point, another soy protein source to see if I react to it.
By the bye, I purchased yours and Kate’s cookbook a couple of years ago. It has been very helpful! But, obviously, I haven’t paid close attention to all aspects of the low FODMAP eating plan. I think I was pretty overwhelmed when I realized FODMAPs might be an issue and not everything sunk in to my brain in the beginning. I also didn’t peruse this web site near enough because now I’m almost obsessed with it! LOL! So much great information!!! Thank you to you and the team for putting it together, keeping it updated, and keeping it going! It is my new favorite source for all things FODMAP! 🙂
Thank you for the compliments! It is always gratifying to hear that we are indeed making a difference. Of course you can take the agave straight, or add to your oatmeal or whatever you know is not triggering symptoms. Good luck – you are attuned to your body and willing to do the homework so I am sure you will get better and better.
Again, thank you for your time in responding to my questions and concerns. Y’all ROCK!!! ❤
In the past I loved a milk substitute called “Better than Milk” which is made from dried tofu. Do you think it would be low FODMAP? INGREDIENTS: Tofu, (Water, Soy Solids, Calcium Sulfate), Maltodextrin, Modified Food Starch, Sunflower Oil, Calcium Blend (Calcium Carbonate, Tri-Calcium Phosphate), Natural Flavors, Sea Salt, Guar Gum, Xanthan Gum, Titanium Dioxide, Vegetable Mono and Diglycerides, Vitamin B12, Vitamin E (Mixed Tocopherols).
Hi there, a couple of questions and comments. The first question is, have you been drinking this and have you been tolerating it? If you have, then whether it would lab test as Low FODMAP does not really doesn’t matter. As to whether I think it is? I would put money on there being a Low FODMAP serving size of this, but how small the serving size would need to be I couldn’t tell you. I saw that the company also makes almond milk, oat and rice milk and all of those have Low FODMAP serving sizes. Is there a reason why you were sticking with the soy base?
Hello. I just today learned of both your website and the Acronym FODMAP. But I have been dealing with the symptoms of IBS for years. I decided to do some research into food types, notably different types of Soy products. I am wondering how harmful (Silk, etc.)Soy Creamer is to add to my coffee; I did not see that amongst other Soy items. Also, we have been eating certain meat substitutes for years that are of a soy base, such as a ground meat substitute or sausage alternatives, thinking I was being healthy. Was I wrong? Thank you.
Hi Robert, thank you for writing and welcome to the world of FODMAPs! As you are already seeing it is somewhat nuanced and complex, which is why the developers of the diet, Monash University, and we, suggest that it be undertaken with a registered dietitian. Soy is complicated and we have several articles addressing soy and this is because there are many soy products that are high FODMAP, but there are also several that are low and suitable even for the elimination phase. With soy in particular, Products made from whole soybeans are high FOD map and products made with soy protein isolate would be considered low FODMAP. Whether something is “healthy” not is going to depend on your needs as an individual. Many of the meat substitutes that are on the market right now are not sitting well with people with IBS from a digestive perspective. My suggestion to you would be to sign up for our newsletter. That will trigger a flurry of emails that will be sent to you right away, which contain links to what we think are our cornerstone documents. These emails are meant to be saved to refer to. After that the newsletter slows down to approximately twice a week and you will be brought new recipes, new articles written by our Monash trained registered dietitians and alerts two important things that are happening in the FODMAP world. Also, if you have not already, please download the Monash university smart phone app. The reasons why will be explained in the emails.
Are cliff chocolate peanut butter builders bars safe?
Hi Michael, all foods are safe unless contaminated, but we know what you mean. (We do have an article coming out addressing this terminology and why we do not use it). Please refer to our article on Energy Bars for a listing of over 100 bars, which are considered low FODMAP. Cliff bars contain chicory root (inulin) which is high FODMAP. This has nothing to do with their soy content.
First of all many thanks for such detailed analysis! Really helpful 🙂
In Europe we can buy both: soy milk and yoghurt from hulled soy beans. Do I understand correctly that both products are expected to have lower amount of FODMAP thus be better (at least in theory) tolerated by people sensitive to FODMAP?
Hi there. Any kind of whole soybean, hulled or unhulled, will yield a higher FODMAP product. For soy milk it should be made from isolated soy protein and these are near to impossible to find in the US.