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October 06, 2013


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Thanks Patsy, another great helpful post! Interesting thoughts on the different types of tofu.

I've read that tempeh is low fodmap too. Any thoughts on miso?

Patsy Catsos

Tempeh as measured in AU is a low FODMAP soy food, however, at the risk of TMI I have my doubts about some of the tempeh I have eaten here in the U.S. Might work for some. Miso is a tough one--it is not a uniform product, and I don't believe any form of it has been analyzed. The fermentation process might theoretically reduce the FODMAP content but I wouldn't recommend it for the elimination phase of the diet until we know more.


Hello Patsy,

Thanks for this post. As you say, fructans and GOS are fibres, and logically a soy product with a low fibre content would be more tolerable. Therefore, a soy yogurt with only 0.1g/100g of fibre would be okay even though it is made from whole soybeans?

Patsy Catsos

.1 grams of fiber per 100 grams of soy yogurt, if you could find one that reported out to a tenth of a gram, would be considered low FODMAP. Is there a particular brand you are talking about?


Yes, the Sojade range. I'm from the UK. I'm not sure its available in the US. The yogurt, in the link below, contains 0.1g fibre per 100g. What would you consider a safe portion size for this yogurt?



Yes, the Sojade brand. (http://www.sojade.co.uk/the-sojade-range/product-details/product/sojade-nature-400g.html)

I'm not sure its available in the States. I live in the UK. The product contains 0.1g fibre/100g and 1.4g carbs/100g. What do you think a safe portion size for this product would be?

Patsy Catsos

It tricky to evaluate this product because it appears made from the whole soy beans yet is very low in fiber. Overall, I'd say it looks like it might be OK for the elimination phase, surely worth a try.

Patsy Catsos

You might have thought your comment didn't go through, but I am just behind on screening and posting them (if I don't do that I get too much spam). I think a 100 g serving would be appropriate.


Hi Patsy,

Thanks for your reply and sorry about the replicated posting. I wasn't sure if it had been accepted.

I'm still a little confused about FODMAPs. I thought FODMAPs were all carbohydrates? If that's the case, then would it not be the carbohydrate column (including 'of which sugars') that'd be the important one on the nutritional information rather than the fibre?

FYI; I tried the product above (starting with a 50g serving) and it didn't agree with me. I might give it another go whilst taking Beano. Have you any thoughts on the use of Beano (or similar products) to help with the digestion of problematic foods such as beans

Kind Regards,


Patsy Catsos

You are correct that all FODMAPs are carbohydrates (certain ones only). Even fibers *are* a type of carbohydrate. On the food label, total carbohydrates includes sugars, starches, and fibers. Sugar alcohols are handled various ways, may not appear as part of total carbohydrates. Many people say they find BEANO helpful but there is little or no scientific evidence to point to. In the "worth a try" category.

John De Pablos

What about soy protein powders like the Trader Joes brand?

Lisa Braithwaite - Public Speaking Coach and Trainer

Patsy, what about hydrolyzed soy protein? I'm having a hard time figuring out what it actually is, although I'm reading that hydrolysis creates MSG. Are there still carbs in hydrolyzed soy protein? And enough to be high-FODMAP?


Can you send a link to the TJ protein powder or else a list ingredients plus the nutrition info, esp. grams of fiber per serving?


The function of hydrolyzed soy protein in food is to provide flavor to food, specifically "umami" flavor. Hydrolysis of soy protein does not create MSG. It does release "free glutamates" in the process of breaking the protein down to its building block amino acids. MSG also provides its flavor punch by acting as a source of free glutamates, so both can serve the same function in food products. Hydrolyzed soy protein looks a heck of a lot better on the food label list of ingredients to consumers that have been trained to avoid MSG. How convenient. (Same goes for autolyzed yeast extract, BTW.)Hydrolyzed soy protein hasn't been analyzed for FODMAPs, but my guess is it is not a source of FODMAPs, both because of the degree and type of processing and because there is probably just a pinch of it in a serving of food.


Was there ever a post about what US brands of soy milk are ok?

Patsy Catsos

8th Continent is the only US brand I know of that might be low FODMAP. It has not been measured in the lab, but has ingredients similar to a low-FODMAP Australian soy milk that was low. See www.pinterest.com/pcatsos for more low FODMAP beverages.

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