coriander
Herbs & Spices
Is coriander high in gos?
Find out whether coriander 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 coriander
Coriander here means the dried seed, the warm, citrusy spice ground into curry powder, garam masala and pickling blends, not the fresh leaf sold as cilantro. As a spice it is reassuringly low-trigger: low in salicylates, low histamine and low FODMAP, so a normal culinary pinch rarely sets off intolerance symptoms. Its one real flag is elimination diets, where seed spices like coriander are paused during a strict AIP reset.
Watch for
Not the same as the fresh leaf: cilantro (coriander leaves) is what the soapy-taste and salicylate debates are about, while the dried seed is milder and grades low on salicylates. / Left out during an AIP elimination phase because it is a seed spice, even though it is otherwise clean, and it is usually one of the earliest reintroductions. / Whole toasted seeds can feel gritty on a very sensitive gut in quantity, though the low-FODMAP grade means a normal seasoning amount is fine.
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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 coriander high in GOS?
GOS: low signal for most people.
Can I still eat coriander if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Paleo AIP, Inflammation, and Histamine next for a fuller picture.