Soy and FODMAPs have a very strange relationship. It seems like magic how some soy products are safe and others are off-limits. This post is meant to make a little bit of method of the madness!
What makes soy so confusing?
1. Some soy products are a source of oligosaccharides (the O in FODMAP).
2. These products are either fructans or GOs - both fibers.
a. These products with less fiber means less FODMAPs.
3. These products are water-soluble.
b. These products that are soaked in water are reduced in FODMAPs. (That water will
contain the FODMAPs)
Which soy products are okay?
Which soy products are off limits?
Hope this helps! Enjoy!
What makes soy so confusing?
1. Some soy products are a source of oligosaccharides (the O in FODMAP).
2. These products are either fructans or GOs - both fibers.
a. These products with less fiber means less FODMAPs.
3. These products are water-soluble.
b. These products that are soaked in water are reduced in FODMAPs. (That water will
contain the FODMAPs)
Which soy products are okay?
- Soy milk made with soy protein
- Soybean lecithin
- Un-seasoned tofu in water
- Soy sauce
- Tempeh
Which soy products are off limits?
- Soybeans
- Soy milk made with soybeans: unfortunately most soy milk in the United States is made with soybeans, not soy protein
- Soy yogurt - made with soy milk
- Silken tofu - made by coagulating soy milk
Hope this helps! Enjoy!