tatsoi
Vegetables
Is tatsoi high in fructans?
Is tatsoi high or low in fructans? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Compare tatsoi across criteria
Sensitivity notes
Why fructans food checker matters
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
- Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- Green parts of leeks and scallions are lower in fructans
- Sourdough bread may be better tolerated than regular wheat bread
- Spelt and ancient grains still contain fructans despite marketing claims
- Portion size matters - small amounts may be tolerable
Sensitivities
What tatsoi contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where tatsoi fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about tatsoi
Tatsoi grows as a flat rosette of dark spoon shaped leaves and is the same species as bok choy, just a different variety of it. That relationship is the useful thing to know here, because tatsoi is graded lower on salicylates than bok choy is: borderline rather than moderate. Beyond that it is a quiet vegetable, clean on histamine, histamine liberation, tyramine, gluten, lactose, sulfites, nitrites and free glutamate, and low FODMAP overall. Its four borderline grades, fructans, salicylate, oxalate and nickel, are the ordinary background level of a leafy brassica rather than a story about tatsoi in particular.
Watch for
- Borderline on nickel, which is the grade most often overlooked on a green.Leafy vegetables are a steady low level nickel source, and systemic nickel allergy is a cumulative daily load problem rather than a single meal one. One bowl is nothing; greens at every meal alongside oats, nuts, soy and canned food is a total worth counting.
- Fructans are borderline even though the overall FODMAP grade is low, so the low FODMAP label belongs to a normal serving, not to a mixing bowl of it eaten as the main vegetable.
- Do not treat bok choy as the safer swap.Bok choy is graded a step higher on salicylates than tatsoi, so trading down to the more familiar vegetable is a step sideways at best if salicylate is what you are managing.
- Baby tatsoi goes into salads raw and mature tatsoi gets wilted or stir fried.Cooking softens the glucosinolates that give it its faint mustard edge, which is worth trying before you drop it if raw brassicas sit badly with you.
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Fructans Guide
Everything you need to know about fructans sensitivity and smart food choices.
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Fructans sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructans and may trigger symptoms:
View full list
If you're sensitive to Fructans, consider these strategies:
- 1Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- 2Green parts of leeks and scallions are lower in fructans
- 3Sourdough bread may be better tolerated than regular wheat bread
- 4Spelt and ancient grains still contain fructans despite marketing claims
- 5Portion size matters - small amounts may be tolerable
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is tatsoi high in Fructans?
Fructans: moderate signal - portion size matters.
Can I still eat tatsoi if I'm sensitive to Fructans?
Try smaller portions and space it out.
What else should I check?
Check Gastroparesis Diet, Low Fibre, and Salicylates next for a fuller picture.