jujube
Fruit
Is jujube high in gos?
Is jujube 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 jujube 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 jujube contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where jujube fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about jujube
Jujube, the Chinese red date, is sold almost entirely dried: wrinkled, chewy, caramel sweet, and central to Korean daechu tea, Chinese herbal soups and TCM tonics. It grades high FODMAP (D) with polyols high (D) and excess fructose moderate (C), and it grades poorly for SIBO (D). That combination of sorbitol-type polyols plus concentrated sugar in a small dried fruit is a classic bloating and urgency trigger. On the chemical side it is quiet: low histamine, and only mild on salicylate and oxalate.
Watch for
- High FODMAP (D) with polyols the leading driver (D).Polyols are poorly absorbed and osmotically active, which is why a small handful can produce disproportionate bloating and loose stools
- Drying is the whole problem.A dried jujube is a whole fresh fruit with the water removed, so five of them off the snack bowl is a much bigger sugar and polyol dose than five pieces of fresh fruit
- Graded poor for low fermentation and SIBO (D), so it is one to park during a SIBO protocol rather than treat as a health food
- Simmering jujubes in soup, samgyetang or daechu-cha leaches their sugars into the liquid.Fishing the fruit out at the end does not remove the FODMAP load from the broth
- Reassuringly quiet elsewhere: low histamine (A), mild liberator (B), and only mild on salicylate and oxalate (both B)
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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 jujube high in GOS?
GOS: low signal for most people.
Can I still eat jujube if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Keto, Low-carb, and FODMAPs next for a fuller picture.