kukui nuts
Nuts & Seeds
Is kukui nuts high in gos?
Is kukui nuts 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 kukui nuts 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 kukui nuts contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where kukui nuts fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about kukui nuts
Kukui is the Hawaiian name for the nut of Aleurites moluccanus, the state tree of Hawaii and the same nut sold across Southeast Asia as a curry-paste thickener. The thing to know first is that raw kukui is not food. The kernel contains phorbol esters and saponins that act as a violent purgative, and Hawaiian tradition used one or two roasted nuts deliberately as a laxative. Roasted and pounded into salt it becomes inamona, the classic seasoning for poke. On the trigger grades kukui reads like other oily nuts: high in nickel, borderline for oxalate and fermentability, and otherwise low in histamine, low in lectins and rated anti-inflammatory.
Watch for
- Raw kukui is toxic, not merely unpleasant.Phorbol esters of the tigliane type are powerful cathartics, and ingesting raw kernels brings on nausea, cramping abdominal pain, vomiting and heavy diarrhoea, with dehydration and electrolyte loss if enough is eaten
- Even properly roasted, kukui stays laxative in quantity.A pinch of inamona on poke is the traditional dose. Eating them by the handful the way you would eat macadamias is where people get into trouble
- High in nickel, which is the one grade that behaves like an ordinary food trigger here and matters if you are managing systemic nickel allergy
- Borderline for oxalate and for SIBO, so it counts toward those budgets, though the portions kukui is normally eaten in are small enough that this rarely leads
- Beware weight-loss capsules and slimming teas sold as candlenut or nuez de la India.They rely on the raw nut precisely for its purgative effect and have caused serious poisoning
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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 kukui nuts high in GOS?
GOS: higher signal - consider smaller servings or swaps.
Can I still eat kukui nuts if I'm sensitive to GOS?
Best to avoid or test carefully with a small amount.
What else should I check?
Check AIP, Low Fibre, and Gastroparesis Diet next for a fuller picture.