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Fruit
Is apple high in glutamates?
Is apple high or low in glutamates? 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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Sensitivity notes
Why glutamates food checker matters
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
- MSG goes by many names - look for 'glutamate' on labels
- Naturally high in soy sauce, fish sauce, and aged cheeses
- Tomatoes and mushrooms are naturally high in glutamates
- Yeast extract and hydrolyzed proteins contain glutamates
- Fresh, unprocessed foods are generally lower
Sensitivities
What apple contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where apple fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about apple
Apple is high FODMAP, and unusually it is high on two separate fronts at once: excess fructose and sorbitol, a sugar alcohol. Most fruit gives you one or the other, which is why apple so often causes bloating, cramping and urgency in people who handle grapes or oranges without trouble. The parts people expect to matter mostly do not. It is clean on fructans and GOS, so it has nothing in common with the onion and garlic family of FODMAP, and it grades clean on histamine, gluten, lactose, nickel, oxalate, lectins and nightshade while rating strongly anti-inflammatory. Salicylates sit at moderate rather than high, concentrated in the skin. If apple is a problem for you, the mechanism is almost certainly fermentation in the gut rather than an immune or inflammatory reaction.
Watch for
- High in both excess fructose and sorbitol, a double FODMAP load that is why apple behaves more harshly than its serving size suggests
- Cooking does not rescue it.Fructose and sorbitol are water soluble and heat stable, so stewed apple, apple sauce and baked apple carry the same load as raw fruit
- Apple juice is graded worse than the whole fruit in our data, rating very high on FODMAPs and excess fructose, because the fibre is gone and one glass is several apples
- Only moderate on salicylates, not high.They concentrate in the skin, so peeling lowers the dose and tart green-skinned varieties sit at the upper end of the range
- Moderate for SIBO, since the fermentable sugars are exactly what low-fermentation protocols restrict
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Glutamates Guide
Everything you need to know about glutamates sensitivity and smart food choices.
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
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 Glutamates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in glutamates and may trigger symptoms:
View full list
If you're sensitive to Glutamates, consider these strategies:
- 1MSG goes by many names - look for 'glutamate' on labels
- 2Naturally high in soy sauce, fish sauce, and aged cheeses
- 3Tomatoes and mushrooms are naturally high in glutamates
- 4Yeast extract and hydrolyzed proteins contain glutamates
- 5Fresh, unprocessed foods are generally lower
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is apple high in Glutamates?
Glutamates: low signal for most people.
Can I still eat apple if I'm sensitive to Glutamates?
Usually fine in normal portions.
What else should I check?
Check FODMAPs, Fructose, and Polyols next for a fuller picture.