cider
Beverages
Is cider high in gos?
Is cider 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 cider 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 cider contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where cider fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about cider
Cider is fermented apple juice, and that mix of fruit sugars plus fermentation stacks several triggers at once. As an apple drink it is high in excess fructose and the polyol sorbitol, both FODMAPs, and because it is fermented and usually sulfited it carries moderate histamine and sulfites, while the alcohol itself is pro-inflammatory and slows the enzyme that clears histamine. So cider can cause flushing, a stuffy nose, headache or gut symptoms through more than one pathway. In the US, unfermented pressed apple cider shares the fructose and sorbitol but not the alcohol or histamine.
Watch for
- Fermented and usually sulfited, so it carries moderate histamine and sulfites, a common cause of flushing, congestion or headache in histamine- or sulfite-sensitive people
- High in excess fructose and sorbitol from the apples, both FODMAPs that can bloat a sensitive gut
- Alcohol is pro-inflammatory and slows DAO, the enzyme that breaks down histamine, so it can amplify a reaction to whatever you eat alongside it
- Moderate tyramine from fermentation, worth noting if you take an MAOI or are prone to migraine
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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 cider high in GOS?
GOS: low signal for most people.
Can I still eat cider if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check AIP, Reflux Diet, and Paleo next for a fuller picture.