fish sauce
Condiments & Sauces
Is fish sauce high in gos?
Is fish sauce 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 fish sauce contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where fish sauce fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about fish sauce
Fish sauce is one of the highest-histamine ingredients in the kitchen. It is made by fermenting salted anchovies for months, and that slow breakdown of fish protein loads it with histamine and tyramine. On top of that it acts as a histamine liberator, nudging your body to release its own histamine, so even a splash in a stir-fry or dressing can trigger flushing, headache or a racing heart if you have histamine intolerance. It also carries moderate free glutamate, the umami compound behind its savory depth.
Watch for
- Very high in histamine because it is aged fermented anchovy, a classic trigger for flushing, hives, headache or a stuffy nose
- Doubles as a histamine liberator, so it can set off symptoms beyond its own histamine load
- High in tyramine, which matters if you are on an MAOI or get tyramine-linked migraines
- Moderate free glutamate gives the umami kick but can bother people sensitive to MSG-like additives
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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 fish sauce high in GOS?
GOS: low signal for most people.
Can I still eat fish sauce if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Histamine, Histamine Liberators, and Fish next for a fuller picture.