GOS Checker
Check any ingredient for GOS
Check GOS (galacto-oligosaccharides) content in 1,000+ ingredients. Find low-GOS alternatives for better gut health.
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Low GOS foods
720Foods with minimal GOS content for sensitive digestion.
- rice
- egg
- bread
- water
- oats
- black coffee
- dark chocolate
- cucumber
- banana
- orange
- ketchup
- beef
- chicken
- salt
- yogurt
- cream
- broccoli
- egg white
- potato
- apple
- peanuts
- spinach
- olive oil
- turkey
- tomato
- coffee
- soy sauce
- wheat flour
- lettuce
- tomato sauce
- cheese
- ground beef
- pork
- mayonnaise
- milk
- black pepper
- lemon
- milk chocolate
- corn
- salmon
- green bell pepper
- honey
- mozzarella
- cane sugar
- bell pepper
- zucchini
- orange juice
- garlic powder
- mushroom
- carrot
- butter
- red bell pepper
- egg yolk
- strawberry
- garlic
- onion
- sugar
- vinegar
- wheat
- beef steak
- coconut oil
- pork chops
- ham
- red wine
- jam
- cilantro
- coconut water
- black tea
- hot chocolate
- button mushroom
- basil
- hot sauce
- jelly
- heavy cream
- balsamic vinegar
- coriander leaves
- sweet potato
- coriander
- cabbage
- cauliflower
- corn flour
- grape
- maple syrup
- greek yogurt
- apple juice
- ranch dressing
- espresso
- beer
- lime
- yellow mustard
- cumin
- nutmeg
- green tea
- decaf coffee
- canteloupe
- ginger root
- sausage
- whipped cream
- mint leaves
- sweet corn
- apple cider vinegar
- olive
- cocoa
- parmesan cheese
- pear
- feta
- peach
- flour tortilla
- whole wheat flour
- jalapeno pepper
- coconut
- thyme
- vanilla extract
- parmesan
- raisins
- cottage cheese
- barbecue sauce
- ginger
- mint
- raspberry
- pineapple
- avocado
- grapefruit
- margarine
- cherry
- parsley
- eggplant
- lemonade
- cola
- brussels sprouts
- steak
- honey mustard
- mango
- chili powder
- watermelon
- corn tortilla
- tofu
- corn oil
- almond milk
- asparagus
- seitan
- sweet pepper
- tuna
- oregano
- sriracha
- whole grain bread
- caesar dressing
- butternut squash
- white wine
- cheddar cheese
- paprika
- cinnamon
- milkshake
- canola oil
- celery
- herbal tea
- coconut milk
- kale
- pork loin
- zest of lemon
- ricotta cheese
- half-and-half
- scallions
- sunflower oil
- gluten-free soy sauce
- rosemary
- whole grain cereal
- cumin seeds
- green apple
- kiwi
- bacon
- cream cheese
- blueberry
- celery stalk
- walnuts
- shrimp
- green bean
- flounder
- buckwheat
- fig
- worcestershire sauce
- gin
- scotch
- root beer
- lemongrass
- plantains
- yellow crookneck squash
- angel hair pasta
- ipa
- capers
- cranberry
- young spinach
- red wine vinegar
- plant-based butter
- prosciutto
- whitefish
- rose wine
- corn syrup
- corn grits
- collard greens
- fresh cheese
- matcha
- okra
- rum
- pico de gallo
- whole wheat bagel
- lamb
- tomato juice
- veal
- pollock
- bulgur wheat
- cranberry sauce
- molasses
- carrot root
- bass
- artichoke heart
- caramel sauce
- condensed milk
- leek
- tequila
- yam
- mackerel
- beet
- clarified butter
- relish
- bok choy
- sage
- oyster
- coconut butter
- artificial sweeteners
- chard
- beef liver
- swiss chard
- pineapple juice
- pickle relish
- kefir
- apple butter
- processed meat
- prawn
- calamari
- oyster mushroom
- tilapia
- poppy seeds
- old bay seasoning
- apricot
- agave nectar
- turmeric powder
- dry mustard
- chive
- lamb chops
- grapeseed oil
- lager
- chai tea
- goat cheese
- homemade bone broth
- mango chutney
- red delicious apple
- beetroot
- hard liquor
- cream of tartar
- trout
- champagne
- halloumi
- sole
- brandy
- turnip
- flaxseed oil
- chamomile tea
- peanut oil
- barley
- sesame oil
- bourbon
- queso fresco
- clams
- bay leaf
- mussels
- plum
- prune
- gluten-free bread
- peppermint
- pea protein
- gluten-free oats
- fish sauce
- salami
- pomegranate
- pilsner
- skim milk powder
- english breakfast tea
- cloves
- haddock
- chicken liver
- mustard seeds
- pomegranate juice
- fennel bulb
- rice flour
- whole wheat pasta
- cider
- cayenne
- parsnip
- mandarin
- apricot jam
- lactose-free milk
- pesto
- buffalo sauce
- snapper
- pepper jack
- pumpkin seeds
- cayenne pepper
- allspice
- sesame seeds
- spaghetti squash
- shallot
- earl grey tea
- crab
- black bean sauce
- catfish
- fructose
- sauerkraut
- chia seeds
- artichoke
- bean sprouts
- coconut yogurt
- buttermilk
- wheat bran
- clementine
- refined grains
- flax seeds
- rice milk
- blackberry
- shiitake mushroom
- sucrose
- parsnip root
- white pepper
- vegan cheese
- whiskey
- ghee
- nectarine
- lactose-free yogurt
- garlic aioli
- blue cheese dressing
- sunflower seeds
- whey protein
- ginger ale
- brazil nuts
- dill weed
- date
- turmeric
- halibut
- soybean oil
- powdered milk
- lobster
- papaya
- tzatziki
- couscous
- acorn squash
- yellow squash
- vodka
- sourdough bread
- scallops
- quinoa
- avocado oil
- colby cheese
- blue cheese
- light cream
- kombucha
- smoked paprika
- honeydew melon
- hard cider
- pecans
- pork belly
- vinaigrette
- aged cheese
- colby jack
- tonic water
- mascarpone
- macadamia nuts
- portobello mushroom
- monterey jack
- radish
- cranberry juice
- carrot juice
- provolone
- havarti
- honeycrisp apple
- rocket
- matcha latte
- lactose-free cheese
- sardines
- ginger tea
- green chile
- soy protein
- fennel seeds
- cream gravy
- rice noodles
- tangerine
- mahi-mahi
- ale
- evaporated milk
- peppermint tea
- pine nut
- hfcs
- mutton
- palm oil
- anchovy
- alfalfa
- bream
- butterfat
- hemp oil
- saffron
- bamboo shoots
- tomatillo
- nutritional yeast
- jerusalem artichoke
- venison steaks
- chicken fat
- duck breast
- nopal
- wheat germ
- guava
- rutabaga root
- jicama
- buffalo
- pu-erh tea
- evaporated corn sweetener
- oolong tea
- piri piri sauce
- venison
- dragonfruit
- turnip root
- almond yogurt
- wild rice
- sheep milk and dairy
- herring
- grouper
- tangelo
- lemon curd
- boysenberry
- date sugar
- caraway seed
- sorghum
- plum sauce
- rye
- lard
- endive
- persimmon
- kale sprouts
- mustard greens
- rutabaga
- beef protein
- curry leaf
- baking powder
- galangal
- rhubarb
- turmeric latte
- lactose
- cassava
- beef tallow
- rabbit
- zaatar spice mix
- white tea
- yerba mate
- rabbit meat
- sake
- horchata
- kaffir lime leaves
- zinfandel grape
- pomelo
- poppy seed dressing
- beet greens
- paneer
- radish greens
- chia seed oil
- goji berry
- black seed
- pea shoots
- tomato jam
- water kefir
- celery seed
- golden syrup
- clotted cream
- manchego
- barley tea
- cracked wheat
- marjoram
- asian pear
- yellowtail
- star fruit
- taro root
- skyr
- garlic scapes
- crayfish
- ras el hanout
- egg white protein
- passion fruit
- baharat
- glucose
- vanilla bean
- rye whiskey
- pike
- octopus
- hazelnut oil
- zaatar
- buffalo meat
- queen anne cherry
- acai powder
- mace
- lassi
- mulberry
- safflower oil
- mint sauce
- rapini
- carp
- black cumin seeds
- vermouth
- lychee
- port
- bison
- radicchio
- squash seeds
- pumpkin seed oil
- bonito
- persian lime
- kumquat
- quinoa flour
- blackcurrant
- barley groats
- tapioca starch
- red rooibos tea
- mache
- gluhwein
- kabocha squash
- arrowroot flour
- perch
- sheep cheese
- dill seed
- pepper jelly
- casaba melon
- cane juice
- cassava flour
- grape syrup
- chevre
- savory
- rice protein
- gorgonzola
- queso blanco
- lemon balm
- caper berries
- anise
- rockfish
- hungarian paprika
- broccoli sprouts
- goat milk and dairy
- vegetable shortening
- gooseberry
- palm kernel oil
- stevia leaf
- goat meat
- fennel fronds
- hemp seeds
- red currant
- cottonseed oil
- mulled wine
- herbes de provence
- walnut oil
- stout
- millet
- honey crystals
- wasabi
- cognac
- beet juice
- fish oil
- sodium bicarbonate
- melon seeds
- carrot tops
- ponzu sauce
- horseradish root
- fenugreek seeds
- belgian endive
- dandelion greens
- lamb liver
- buckwheat groats
- daikon radish
- kohlrabi
- blood orange
- cornish hen
- star anise
- anchovy paste
- chervil
- almond oil
- duck egg
- mezcal
- maple sugar
- duck fat
- casein protein
- porter
- squid
- pitaya
- hearts of palm
- parsley root
- campari
- alfalfa sprouts
- pea milk
- tarragon
- hemp seed oil
- evaporated cane juice
- duck leg
- chayote
- celeriac
- baking soda
- green cardamom
- seaweed
- yellow passion fruit
- hake
- hemp milk
- chimichurri
- barley malt
- millet flour
- sumac
- lime leaves
- shark
- calcium carbonate
- calabash
- eel
- elk
- emu
- goose fat
- sheep tallow
- pawpaw
- sablefish
- burdock root
- corn starch
- lotus leaf
- cactus pear
- grouse
- butternut seeds
- reindeer
- sturgeon
- potassium chloride
- guinea fowl
- pheasant
- frog legs
- jujube
- tobiko
- brazil nut oil
- carob pods
- cuttlefish
- bear
- yam bean
- abalone
- cucumber seeds
- armagnac
- acerola
- ammonium sulfate
- camel
- barracuda
- turbot
- kvass
- boar
- cedar nuts
- moringa oil
- tatsoi
- greengage
- black seed oil
- wild boar
- longan
- quail
- sarsaparilla
- loquat
- alligator
- conch
- pistachio oil
- chestnut flour
- pompano
- limequat
- mead
- tung oil
- ammonium bicarbonate
- rambutan
- tartaric acid
- sodium citrate
- pineberry
- poppy seed oil
- enzyme blend
- babaco
- wheat germ oil
- annatto
- perry
- antelope
- finger lime
- camelina oil
- cress seed
- mountain savory
- durian
- mustard root
- atemoya
- potassium bicarbonate
- olallieberry
- cottonseed
- candlenuts
- invert sugar
- snail
- dewberry
- sparrow
- moose
- quail egg
- feijoa
- youngberry
- marionberry
- argan oil
- juniper berries
- damson plum
- huckleberry
- ostrich
- tilefish
- wahoo
- lotus root
- bayberry
- cherimoya
- mizuna
- kangaroo
Moderate GOS content
75Foods with moderate GOS - small portions may be tolerated.
- spaghetti
- peanut butter
- salsa
- oat milk
- gravy
- vegan mayonnaise
- smoothie
- penne
- soy milk
- macaroni
- oyster sauce
- semolina
- meat-free mince
- durum wheat
- cashew milk
- edamame
- chutney
- tempeh
- orzo
- fettuccine
- soy yogurt
- snow peas
- kimchi
- cocktail sauce
- tortellini
- veggie patty
- horseradish sauce
- sweet and sour sauce
- gluten-free cereal
- sesame dressing
- almond butter
- tahini
- tartar sauce
- gluten-free flour
- muesli cereal
- gluten-free pasta
- hazelnut
- veggie sausage
- chili garlic sauce
- pearl barley
- teriyaki sauce
- chestnut
- oat bran
- farro
- hemp protein
- gochujang
- hulled sesame seeds
- jackfruit
- harissa
- pecan butter
- radicchio leaves
- farina
- satay sauce
- spelt flour
- olive tapenade
- hemp hearts
- fava greens
- romanesco
- yardlong beans
- white miso
- amaranth
- sesame paste
- amaranth grain
- rye flour
- rolled barley
- freekeh
- oat yogurt
- korma paste
- lotus seeds
- sacha inchi seeds
- safflower seeds
- kamut flour
- emmer
- tiger nuts
- teff flour
High GOS foods
44Legumes and beans with high GOS that may cause gas.
- chickpeas
- black beans
- green peas
- garbanzo beans
- hummus
- kidney beans
- almonds
- lentils
- lima beans
- pinto beans
- red lentils
- green lentils
- miso paste
- split lentils
- pistachios
- navy beans
- soy beans
- yellow lentils
- black-eyed peas
- cashew nuts
- broad beans
- cannellini beans
- yellow split peas
- white or navy beans
- fava beans
- butter beans
- red beans
- white beans
- cashews
- soy nuts
- flageolet beans
- pigeon peas
- cranberry beans
- mung beans
- adzuki beans
- chana dal
- black gram
- urad dal
- split chickpeas
- pink beans
- borlotti beans
- winged beans
- lupin beans
- horse gram
