Is Tofu Good for IBS? (Expert Answer)

Short Answer: Tofu is good for IBS. Because it has protein and calcium and they can support gut health and bone health without causing IBS symptoms.

Irritable Bowel Syndrome (IBS) is a condition that affects your large intestine.

In IBS, your body experiences abnormal bowel movements, abdominal pain, and bloating due to the hypersensitivity of the gut.

This can lead to various health problems, such as constipation or diarrhea.

One of the key factors in managing IBS is diet.

What you consume can affect your gut health, which can impact your IBS symptoms and overall health.

To effectively manage IBS, you should consume fiber-rich foods like fruits, vegetables, and whole grains and avoid high-FODMAP foods like garlic, onions, and wheat.

Now, tofu is a soy-based product. People usually eat it as a meat alternative or add it to various dishes.

Tofu is good for IBS because it contains protein and is low in FODMAPs when served in appropriate portion sizes.

However, silken tofu is low FODMAP in smaller quantities, so firm tofu might be easier to use in recipes.

A 100g serving of tofu can give you 17g of protein (34% DV), 9g of fat (14% DV), 2g of fiber (8% DV), and 53% of the DV for calcium.

Protein can positively affect IBS by providing a source of energy and aiding in tissue repair without causing IBS symptoms.

Calcium can positively affect IBS by supporting bone health.

Furthermore, tofu is a plant-based protein and plant-based proteins are good for IBS.

Because, they provide essential nutrients without causing IBS symptoms.

You can eat about 100-150g of tofu per day safely.

More than that can cause excess soy intake, which may lead to digestive discomfort for some individuals.

Also, you shouldn’t eat tofu if you have soy allergies to prevent allergic reactions.

Because tofu is made from soybeans, which are allergens for some people.

You can buy fresh tofu in your local market or can order it from online.

Always choose firm tofu for a low-FODMAP diet.

Because firm tofu has less water-soluble FODMAPs.

You can store them in the refrigerator and use them within 3-5 days after opening.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing/dealing with IBS effectively.

I always recommend my IBS patients to follow an IBS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

Short Answer: Tofu is good for IBS.

Because it has protein and calcium and they can support gut health and bone health without causing IBS symptoms.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment