anchovy paste
Condiments & Sauces
Is anchovy paste high in gos?
Find out whether anchovy paste is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why gos food checker matters
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
- Canned and rinsed legumes are lower in GOS than dried
- Start with smaller portions and build up tolerance
- Some people find beano-type enzymes helpful
Triggers
Diets
Serving size, prep, and portion notes for anchovy paste
Anchovy paste is cured anchovy mashed with salt and oil, so it takes an already high-histamine food and concentrates it. It grades E for histamine, E for tyramine and E for free glutamate, one notch worse on the last two than whole anchovy fillets. The bigger issue is that most people do not eat it knowingly. A squeeze goes into Caesar dressing, puttanesca, tapenade, bagna cauda and the base of many braises, and anchovy is a listed ingredient in Worcestershire sauce, which then goes into everything from a Bloody Mary to a shepherds pie. If your histamine log has unexplained flare days built around Italian food, restaurant salad dressing or a savoury sauce you did not make, anchovy paste is the ingredient to go looking for.
Watch for
Histamine E and tyramine E. The paste is more concentrated than the fillets, so a teaspoon can carry the amine load of several anchovies without tasting fishy in the finished dish / Free glutamate E. This is the whole reason cooks reach for it, and it is also why glutamate-sensitive people sometimes react to a sauce that lists no MSG anywhere / It is nearly invisible on a menu. Caesar dressing, puttanesca, tapenade and Worcestershire sauce all commonly contain anchovy, and none of them say so on the dish name / Finned fish allergen, graded E on EoE compatibility, so it is a genuine risk rather than a preference issue if you avoid fish / Sulfite C. Tubes and jars vary, and some add preservative on top of the salt cure
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GOS Guide
Everything you need to know about gos sensitivity and smart food choices.
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
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 GOS sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gos and may trigger symptoms:
View full list
If you're sensitive to GOS, consider these strategies:
- 1Canned and rinsed legumes are lower in GOS than dried
- 2Start with smaller portions and build up tolerance
- 3Some people find beano-type enzymes helpful
- 4Firm tofu is lower in GOS than silken tofu
- 5Sprouted legumes may be better tolerated
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 anchovy paste high in GOS?
GOS: low signal for most people.
Can I still eat anchovy paste if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Histamine, Glutamates, and Tyramine next for a fuller picture.