kale
Vegetables
Is kale high in gos?
Is kale 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 kale contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where kale fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about kale
Kale earns its superfood reputation on the trigger data: it is strongly anti-inflammatory, low in histamine, and, unlike spinach, genuinely low in oxalate, so it is a rare leafy green that oxalate-sensitive and kidney-stone-prone people can usually enjoy. The caveats are real but specific. It is a cruciferous vegetable that ferments heavily in the gut and so grades poorly for SIBO; it is moderate FODMAP by the plateful; and it carries a moderate amount of nickel that matters if you have systemic nickel allergy.
Watch for
- Low in oxalate, which sets it apart from spinach, chard and beet greens: a good swap if oxalate or kidney stones are your issue
- Cruciferous and highly fermentable, so it grades poorly for SIBO and can cause gas and bloating in larger raw servings; light cooking helps
- Moderate FODMAP by volume, so a small side is fine on low-FODMAP but a big raw bowl may not be
- Contains a moderate amount of nickel, relevant if you have systemic nickel allergy and are combining several nickel-rich foods
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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 kale high in GOS?
GOS: low signal for most people.
Can I still eat kale if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, Low Fermentation, and Low Fibre next for a fuller picture.