chutney
Condiments & Sauces
Is chutney high in gos?
Is chutney 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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Compare chutney across criteria
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 chutney contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where chutney fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about chutney
Chutney is a whole family of sweet-sour relishes, and almost every version stacks the same triggers: fruit and added sugar push it high on FODMAPs and moderately high on excess fructose, while the onion and garlic that flavour most savoury chutneys add fructans. The vinegar and slow cooking bring moderate histamine, sulfites and free glutamate, and many recipes add a pinch of chilli or tomato for a moderate nightshade note. It is pro-inflammatory and firmly off a low-FODMAP or DASH plan, so a small spoonful next to a curry or cheese board can hit several sensitivities at once.
Watch for
- High in FODMAPs and moderately high in excess fructose from the fruit and sugar base, a frequent cause of bloating after an Indian meal or a ploughman's plate
- Onion and garlic in most savoury chutneys add fructans, a second FODMAP that hits IBS sufferers hard
- Vinegar and long cooking raise moderate histamine, sulfites and glutamate, so reactions can be hard to pin on a single ingredient
- Often a moderate nightshade and salicylate load too, from the chilli, tomato and warm spices many recipes lean on
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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.
Want personalized tracking?
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Get the AppFAQ
Is chutney high in GOS?
GOS: moderate signal - portion size matters.
Can I still eat chutney if I'm sensitive to GOS?
Try smaller portions and space it out.
What else should I check?
Check AIP, Specific Carbohydrate, and Whole30 next for a fuller picture.