rocket
Vegetables
Is rocket high in gluten?
Is rocket high or low in gluten? 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 gluten food checker matters
Gluten is a protein found in wheat, barley, rye, and their derivatives. People with celiac disease, gluten sensitivity, or wheat allergy need to avoid gluten to prevent digestive and systemic symptoms.
- Learn to read labels carefully - gluten hides in many products
- Be aware of cross-contamination in shared kitchens and restaurants
- Look for certified gluten-free products for safety
- Oats are naturally gluten-free but often cross-contaminated
- Give your gut time to heal - improvement may take months
Sensitivities
What rocket contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where rocket fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about rocket
Rocket, sold as arugula in North America, is about as clean as a salad leaf gets in this database: rated low on histamine and on histamine liberation, free of gluten, lactose and dairy protein, no nickel flag, no lectin flag, no free glutamate, no FODMAP load, and rated strongly anti-inflammatory, which very few foods manage. It is a brassica, a cousin of mustard and watercress, and the peppery bite is glucosinolates converting to isothiocyanates the moment a leaf is chewed or bruised. Two honest caveats: it is rated poorly for low fermentation SIBO protocols, and we do not carry confirmed salicylate or oxalate figures for it, so those stay in the test it yourself column.
Watch for
- Rated poor for low fermentation SIBO approaches.A large raw bowl is a lot of leaf fiber arriving at once, and people following that protocol usually do better wilting rocket into a hot dish than eating it as the base of a salad
- Oxalate is not rated in our data.Published oxalate tables generally place rocket well below spinach, chard and beet greens, which is why it is so often the leaf people switch to when building a lower oxalate salad, but the numbers differ between sources, so log it rather than assuming
- Salicylate is also unrated here, and salicylate lists disagree about peppery greens in particular.If you are in the strict phase of a salicylate elimination, treat rocket as untested and reintroduce it deliberately instead of counting it as safe
- The pepperiness is itself an irritant for some people: isothiocyanates are the same chemistry that makes mustard and horseradish sting.Older, larger, wild rocket leaves are far sharper than baby leaf, so a burning tongue after a rocket salad is usually the mustard oils rather than an allergy
- Like other dark leaves it is high in vitamin K, which matters if you take warfarin.The guidance there is a steady, consistent intake rather than avoidance, so decide on a habit and keep it
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Gluten Guide
Everything you need to know about gluten sensitivity and smart food choices.
Gluten is a protein found in wheat, barley, rye, and their derivatives. People with celiac disease, gluten sensitivity, or wheat allergy need to avoid gluten to prevent digestive and systemic symptoms.
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 Gluten sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gluten and may trigger symptoms:
View full list
If you're sensitive to Gluten, consider these strategies:
- 1Learn to read labels carefully - gluten hides in many products
- 2Be aware of cross-contamination in shared kitchens and restaurants
- 3Look for certified gluten-free products for safety
- 4Oats are naturally gluten-free but often cross-contaminated
- 5Give your gut time to heal - improvement may take months
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 rocket high in Gluten?
Gluten: low signal for most people.
Can I still eat rocket if I'm sensitive to Gluten?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, Low Fermentation, and Gastroparesis Diet next for a fuller picture.