How to prevent gas from tofu – Advice from a Plant-Based Dietitian
29 August 2024
Have you started eating tofu and noticed more gas? Rest assured because that’s normal and many experience this. However, you might be wondering why tofu makes you gassy and how to make it stop.
As a vegan dietitian, let me give you the lowdown on tofu and what you can do to minimize flatulence.
Why does tofu make me gassy?
So, what about tofu can cause gas? In tofu, there are sugars called raffinose and stachyose that can give you gas. Let me give you the facts.
Raffinose and stachyose
In tofu, specifically the soy beans, there are oligosaccharides called raffinose and stachyose. These are sugars that are not digested well in our bodies as we lack sufficient enzymes to digest them properly. So, this results in fermentation in the large intestine. What this leads to is gas and until you pass gas, you may experience some bloating as well.
How can you reduce gas from tofu?
The gas you might experience from eating tofu is completely normal. Usually, the gas shouldn’t be excessive. If it is excessive, I recommend reaching out to a dietitian to see if you have a soy intolerance.
What can you do to cut down on the gas that tofu gives you? There are a couple things you can do if you want to keep tofu in your diet and reduce gas.
Sprouted Tofu
Have you heard of sprouted tofu? You might not see it often at your local grocery store, but it’s a great option to minimize gas. The sprouted version of tofu will help with the gas because it lowers the amount of oligosaccharides in the soy beans. Remember, the oligosaccharides are the compounds that cause the gas.
If you see sprouted tofu in the store or are interested in trying sprouted tofu, definitely give it a try!
Firm Tofu
Another tofu option is firm tofu. The reason this is a good option is due to how the firm tofu is made – the process of pressing the tofu to remove moisture also removes some of the oligosaccharides which are dissolved in the water.
This option might be more accessible than the sprouted tofu.
Bean Enzyme
Do you want to stick to your regular tofu or have tried the sprouted and firm varieties and don’t enjoy them? Then adding a bean enzyme to your tofu might be just what you need!
A popular bean enzyme product is Beano. How does it work?
Our bodies lack the enzyme required to break down the oligosaccharides so that’s where are bean enzyme or Beano comes in! These enzymes, when taken alongside the tofu or beans, will help break down the oligosaccharides before they reach the large intestine.
So what does this mean? This means that the bean enzyme can break down the component that causes gas before it reaches the large intestine. So, it stops the gas before it happens.
However, some things to notes about Beano or bean enzyme products is that if you have a soy allergy or intolerance, or celiac disease, it won’t help with the gas caused by this.
Portion Size
You can also gradually add tofu into your diet. For example, instead of a full serving of tofu, add half of a serving starting off. This is because when we start eating beans or products made of beans like tofu, our bodies aren’t used to this yet and don’t have enough of the enzyme needed to properly digest it. This leads to gas.
So, start with about a ¼ cup portion (or less depending on what you tolerate) and then work your way up to a full serving of ½ cup of tofu. That way, your body will have time to adapt and produce more of the enzyme needed to break down the oligosaccharides that produce gas.
It can take up to 3 weeks for your body to adapt and produce more of the enzyme.
Soy Allergy or Sensitivity
If you find you have excessive gas when eating tofu or any soy product, then perhaps it’s not just the oligosaccharides causing it. You may have a soy allergy or sensitivity, or even celiac disease.
Allergic symptoms include diarrhea, runny nose, sneezing, hives, swelling of tongue, swelling of face, shortness of breath, and anaphylactic shock. However, there are also delayed allergic responses that may be brushed off as regular GI issues. These are more common and include excessive gas.
For those with celiac disease, you might not know that even small amounts of soy can trigger a reaction. Symptoms include bloating, gas, and diarrhea.
An undiagnosed allergy, intolerance, or celiac disease can be quite serious if not addressed for a long period of time. If you suspect you may have this, speak to your family physician or registered dietitian to help better understand your symptoms.
Key Takeaways
Overall, beans in general, and products of these beans (ex. Tofu), are common culprits of gas. This is due to the part of the bean that can’t be digested by our bodies. That being said, there are many ways we’ve discussed above that can help minimize this gas so we can still enjoy the nutritious plant protein that is tofu.
Food and how our bodies react with the foods we eat is very complex. If you’re ever having trouble with foods and the gas, bloating, etc. that’s caused, reach out to a registered dietitian because they can help you with finding solutions to minimize your symptoms.
