Is sole high in fodmaps?

FODMAPs status

Safe

Find out whether sole is high or low in fodmaps, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.

Related checkers

Compare sole across criteria

HistamineLow Histamine LiberatorsNo data FructansSafe GOSSafe FructoseSafe PolyolsSafe

Sensitivity notes

Why fodmaps food checker matters

FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.

Start with a 2-6 week elimination phase, removing all high-FODMAP foods
Keep a detailed food and symptom diary to track your reactions
Reintroduce one FODMAP group at a time to identify your specific triggers

Triggers

HistamineLow

Histamine Liberators

FODMAPsSafe

FructansSafe

GOSSafe

FructoseSafe

PolyolsSafe

GlutenSafe

LactoseSafe

Dairy ProteinsSafe

NightshadesSafe

SalicylatesModerate

OxalatesModerate

NickelSafe

SulfitesLow

NitritesLow

GlutamatesLow

TyramineLow

CaffeineSafe

LectinLow

Low FermentationLow

Diets

GlutenFit

InflammationAvoid

VeganAvoid

VegetarianAvoid

Paleo AIPFit

MediterraneanAvoid

DASH DietAvoid

EoE CompatibleAvoid

FODMAPsFit

Low FermentationAvoid

Priority ingredient notes

Serving size, prep, and portion notes for sole

Sole is a delicate flatfish that is very often not sole. In the United States most supermarket sole is a flounder: petrale sole, grey sole and Pacific Dover sole all are. In Britain, lemon sole is a dab. Only the European Dover sole is a true sole. For a trigger journal that matters, because our flounder entry and this one frequently describe the same animal wearing two labels, and a duplicate log looks like an inconsistent reaction. On chemistry, sole sits borderline rather than clean across a spread of columns: B for histamine, tyramine, sulfites and free glutamate, C for salicylates and oxalates. Nothing is high. The bigger variable is what sole is cooked in, because the classic preparations bury a very mild fish under flour, butter, wine, capers and lemon.

Watch for

Check for a duplicate entry. If flounder is already in your log, sole may be the same fish under a market name. Petrale, grey and US Dover sole are flounders and lemon sole is a dab, so "I react to sole but not flounder" is often a labelling artefact / Graded B for histamine and B for tyramine. Low but not zero, which makes a slowly thawed or day old fillet a more plausible trigger than a fresh one / Sole meunière and sole bonne femme are flour, butter, cream and white wine. The fish grades A for gluten and A for dairy protein. The dish is neither, and white wine grades E for sulfites and D for histamine / The standard finish is brown butter with capers and lemon, and both are heavier triggers than the fish: capers grade C for histamine and C for sulfites, lemon is a D histamine liberator. Test sole plainly grilled before you write it off / The borderline (B) sulfite grade tracks treated and glazed frozen fillets rather than fresh fish, so check the ingredient line on a frozen packet

Swap ideas