Tempeh has minimal fiber, is considered low FODMAP, and is fermented, which in theory should make digestion easier.
It’s not supposed to give you significant gas.
However, though it’s not common, some people find that tempeh gives them gas.
There are basically 5 common explanations for it.
1. Could It Be a Soy Allergy?
Soy allergies are fairly common.
If you’d like to check whether it might be an issue, try a few other soy products separately.
If foods like soy sauce or tofu gives you gas, get it confirmed by a professional.
2. Are You Sensitive to Gluten?
Gluten sensitivity, even if you don’t have celiac disease, can cause bloating and gas.
What you may not know is that some tempeh contains gluten in it, since other ingredients besides soybeans are often added for taste or texture.
Double-check your package of tempeh to see if it’s gluten-free.
3. Are You a New Vegan?
It’s common for new vegans to experience stomach problems.
Most new vegans introduce a lot of new foods (like tempeh), along with a lot more fiber. It takes a bit of time for your gut bacteria to adapt and get used to breaking down the different foods.
If you are a new vegan, give it a few weeks if it’s just gas. If you’re experiencing pain consider seeing a doctor to be on the safe side.
4. Is Your Tempeh Expired?
Tempeh lasts for a pretty long time, much longer than tofu.
However, it does expire, and that can obviously cause stomach issues.
Try to buy a different brand of tempeh from a different store and see if you still get gas.
5. Could It Be Something Else?
If you get the same tempeh brand, or eat similar things with tempeh every time, it may not be the tempeh giving you issues.
We tend to associate stomach issues with the main ingredient in what we just ate – tempeh in this case – but it could be one of the other ingredients causing the issues.
You can try cooking and eating plain tempeh by itself to start narrowing down if it’s the problem or not.
You could also try a digestive enzyme like Beano to limit the gas.