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coconut
Nuts & Seeds
Is coconut high in gos?
Is coconut 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 coconut contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where coconut fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about coconut
Fresh coconut flesh is clean on most sensitivity triggers, but it is only low FODMAP in small portions and turns moderate by volume, so a big handful can bloat a sensitive gut even when a bite is fine. It also rates borderline for histamine and tyramine, which is why a large amount can contribute to a flush. Dried and desiccated coconut pack the same FODMAP load into a smaller serving, so the amount matters more than it looks.
Watch for
- Moderate FODMAP by volume: fresh flesh is low FODMAP around 2/3 cup, but the FODMAP load adds up past a cup, a common bloating trigger
- Dried and desiccated coconut concentrate the FODMAPs, so a low FODMAP portion is smaller (roughly 30 g) than the fluffy volume suggests
- Borderline for histamine and tyramine, so very large amounts can add to flushing or headaches in the histamine-sensitive
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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?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is coconut high in GOS?
GOS: low signal for most people.
Can I still eat coconut if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Low Fibre, Gastroparesis Diet, and Histamine next for a fuller picture.