Tempeh
Legumes & Tofu · Tofu Tempeh
Tempeh is made from whole soybeans, skins and all, and it still comes back green at half a block, 100 g. That is worth pausing on, because the same whole bean milled into soy milk reaches 0.63 g of GOS in a cup and is rated red. Fermentation is the difference. The culture that binds the beans into a cake gets to the sugars before you do.
Last updated 4 September 2026Serving sizes for tempeh
Half a block, 100 g, is the tested serve and it is rated green. GOS is the only group present.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 block | 100 g | GOS 0.12 g |
Breakdown for 0.5 blocks
Is tempeh low FODMAP?
Half a block reads 0.12 g of GOS, with fructans, lactose, excess fructose, sorbitol and mannitol all at zero. For a food that is nothing but soybeans, a starter culture and a warm room, that is a small number, and it comes from what happens while the cake sets: the culture feeds on the bean’s own fermentable sugars, GOS among them, so there is less left by the time the block is sliced. Nothing is squeezed out and nothing is tipped away, which is a different road to the same place firm tofu arrives at with 0.08 g.
Tempeh and IBS: what to know
Half a block is a full main-meal portion, which puts tempeh among the plant proteins you can eat like a piece of meat rather than measure by the spoon. Two things still catch people out. Pre-marinated strips and teriyaki-style packs come coated in sauces built on onion and garlic, and the rating covers the plain block. The other is fibre: tempeh keeps the entire bean, so if you have spent weeks on a narrow list of foods, start at half the tested serve and build up over a fortnight.
Gut-friendly ways to eat tempeh
Steam the block for ten minutes before cooking and the slightly bitter edge goes, then slice it thin and fry it hard so the surface crisps. Crumbled, it browns better than tofu does and stands in for mince in a bolognese or a taco filling. Season with tamari, maple syrup, smoked paprika and garlic-infused oil, none of which bring onion or garlic solids with them. Where you want something softer for a curry, firm tofu takes over, and canned black beans cover the same plate at a quarter cup.
Frequently asked questions
How much tempeh can I eat in one meal?
Half a block is the amount tested, and it comes back green, which is already a proper dinner portion rather than a garnish. That is the single point the data gives, so treat it as the serve you can rely on rather than a limit you are pushing against. Most stir-fries and grain bowls use less than that per person anyway.
Why is tempeh low FODMAP when soybeans are high FODMAP?
Because something eats the sugars before you do. Soybeans are rich in GOS, and tempeh is made by inoculating cooked beans with a culture and letting it work through the block for a day or two, which uses up part of that GOS. Compare soy milk made from whole beans, where the beans are simply ground into water and the GOS ends up in your glass.
Is tempeh or tofu better for IBS?
Neither is a problem at its tested serve, so choose on texture and fibre instead. Firm tofu has had its liquid pressed out, which leaves it mild and soft enough to disappear into a curry. Tempeh keeps the whole bean, so the same meal brings a good deal more fibre with it, and that suits most people but is worth easing into after a rough month.
Is marinated or pre-cooked tempeh low FODMAP?
Check the sauce, not the bean. Supermarket tempeh strips are frequently glazed with kecap manis, teriyaki or a barbecue-style marinade, and garlic and onion powder are standard in all three. The tested figure covers plain tempeh, so buy the unseasoned block and make the marinade yourself if a packet lists anything from the onion family.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the app
