Back to Polyols food checker
tofu
Legumes/Pulses
Is tofu high in polyols?
Is tofu high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
Related checkers
Compare tofu across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What tofu contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where tofu fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know 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.
Watch for
- 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
Explore related in Legumes/Pulses
Compare similar foods to build a personalized list of swaps that work for your system.
Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is tofu high in Polyols?
Polyols: low signal for most people.
Can I still eat tofu if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Soy, Oxalates, and Lectin next for a fuller picture.