Overview
About Tofu
Tofu is clean on histamine, gluten and lactose, but it is high in oxalate and high in nickel, and because it is made from soybeans it is a recognised EoE and elimination-diet trigger.
Its FODMAP status is texture-dependent: firm and extra-firm tofu are low FODMAP because the GOS-rich liquid is pressed out, while silken tofu holds more and sits higher. So the usual reasons tofu bothers people are oxalate and nickel, not gluten.
Sensitivities
How Tofu scores
Watch for
What trips people up
- High in oxalate, especially calcium-set tofu, which can be a problem if you are prone to kidney stones or oxalate-related symptoms
- High in nickel, so regular tofu-heavy meals can add up for people with systemic nickel allergy
- Firm and extra-firm tofu are low FODMAP; silken tofu is higher, so swap the texture before you cut it out
- Soy is a top EoE and six-food-elimination trigger, so tofu comes off the list on those protocols
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Tofu
Is tofu high in oxalate?
Yes. Tofu, especially the firm calcium-set kind, is high in oxalate because soybeans are an oxalate-rich food. If you are managing kidney stones or oxalate sensitivity, tofu is one to watch even though it is gentle on histamine and gluten.
Is firm tofu low FODMAP?
Firm and extra-firm tofu are low FODMAP because pressing removes most of the GOS-rich liquid, so a normal portion is usually fine. Silken tofu is not pressed and holds more FODMAPs, so it sits higher and can trigger bloating.
Why is tofu excluded on an EoE diet?
Soy is one of the six common food triggers in eosinophilic esophagitis, and tofu is concentrated soy protein, so it is removed on the six-food elimination diet alongside dairy, wheat, egg, nuts and fish.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.