Tofu — 76 kcal

Tofu provides 8.1g of plant protein per 100g, but like most legumes, it is low in the amino acid methionine. Combining it with grains (rice, bread) over the course of the day creates a complete amino acid profile. Soy is the exception — it is complete on its own.

Tofu contains 0.3g of fiber per 100g — one of the richest fiber sources among whole foods. This fiber supports digestion, helps regulate blood sugar, and promotes lasting satiety, all for 76 kcal per 100g.

Dried legumes benefit from soaking for 8–12 hours before cooking, which reduces cooking time and improves digestibility. Discard the soaking water, then simmer in fresh water until tender. Canned Tofu is a convenient pre-cooked alternative — just rinse to reduce sodium.

Gradually increasing your intake over a few weeks allows gut bacteria to adapt. Soaking dried Tofu and discarding the water removes some gas-producing oligosaccharides. Adding digestive spices like cumin or ginger, and chewing thoroughly, also help.

With 8.1g of protein and 0.3g of fiber per 100g, Tofu is a strong plant-based protein source. While the protein density is lower than meat, legumes provide additional fiber and phytonutrients. Combining with whole grains ensures you get all essential amino acids.