egg white protein
Eggs
Is egg white protein high in gos?
Find out whether egg white protein 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 egg white protein
Egg white protein is dried albumen, and it earns its place as the carb-free whey alternative: no dairy protein, no lactose, no FODMAPs, no gluten, and next to nothing on oxalate, nickel, salicylates or glutamates. Its one distinctive flag is easy to miss. Raw egg white is a classic histamine liberator, and the gentle pasteurisation used on dried albumen deliberately keeps the proteins functionally raw so the powder still whips, which is why this row grades C where the cooked egg white on your plate does not. The bigger exclusions are structural: egg is a major allergen, one of the six foods removed for EoE (E), and the whole egg family is off the table during an AIP elimination.
Watch for
A histamine liberator in shake form (C). A scoop concentrates the albumen of about seven egg whites and a shake never cooks it, so flushing or itching can appear even though the powder contains almost no histamine itself. / Baking with it is different: the liberating proteins are heat sensitive, so a fully cooked muffin behaves more like a cooked egg than a raw shake. / Egg is a declarable allergen and one of the six foods in an EoE elimination diet. This powder is the most concentrated form of the specific egg fraction most allergies target. / Excluded on AIP, where egg white in particular is a late reintroduction because of lysozyme. / Vegetarian but not vegan, and flavoured tubs can add sweeteners the plain grades do not include.
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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 egg white protein high in GOS?
GOS: low signal for most people.
Can I still eat egg white protein if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Inflammation, Vegan, and Paleo AIP next for a fuller picture.