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anise
Herbs & Spices
Is anise high in gos?
Is anise high or low in gos? 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 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
- Firm tofu is lower in GOS than silken tofu
- Sprouted legumes may be better tolerated
Sensitivities
What anise contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where anise fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about anise
Anise, more precisely aniseed, is the seed of Pimpinella anisum, and it is graded E for salicylates: the top of the scale. Aromatic seeds concentrate a lot of plant chemistry into very little weight, and aniseed is one of the densest salicylate sources in an ordinary spice rack. Nickel sits at C, moderate. The other half of the story is the naming. Aniseed is not star anise, which is the fruit of Illicium verum from an unrelated plant family, and it is not fennel, although all three taste of liquorice because they share the aroma compound anethole. That shared taste is why they get substituted for one another in recipes and confused in a trigger log. Beyond salicylate, aniseed is quiet: FODMAPs A, histamine A, gluten A, glutamates A, sulfite A, tyramine A, lactose A.
Watch for
- Salicylate E, the highest band.If you are running an RPAH or failsafe style elimination, aniseed is a spice to remove entirely rather than to portion down, and it is easy to overlook because the amounts look tiny
- Nickel C, moderate.Worth noting if you are trialling a low-nickel diet for systemic nickel allergy, since seeds and spices sit in the middle of that range rather than the bottom
- The label word "anise" is ambiguous.It can mean aniseed, star anise, or an anise-flavoured extract or oil, and star anise is graded separately here. Recording which one you actually ate is the difference between a usable pattern and noise
- Anise-flavoured spirits carry the load in liquid form.Ouzo, pastis, sambuca, raki and absinthe are flavoured with anise or star anise, so an evening reaction may be salicylate plus alcohol rather than either alone
- Much liquorice confectionery is flavoured with anise oil rather than liquorice root, so people avoiding liquorice for other reasons may still be meeting aniseed
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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 anise high in GOS?
GOS: low signal for most people.
Can I still eat anise if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Salicylates, AIP, and Low Salicylate next for a fuller picture.