ponzu sauce
Condiments & Sauces
Is ponzu sauce high in gos?
Is ponzu 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 ponzu sauce contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where ponzu sauce fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about ponzu sauce
Ponzu is citrus soy sauce, and almost everything that makes it a trigger comes from the soy half. We grade it high for gluten, because standard ponzu is built on wheat-brewed shoyu, and high for free glutamate, because the umami layer is kombu and dried bonito, both of which are concentrated natural sources of it. Fermentation then puts it at moderate for histamine, and it grades poorly for low-fermentation and SIBO diets, with moderate sulfites, salicylates and oxalate alongside. The citrus half, whether yuzu, sudachi or kabosu, is the part people worry about and the part our data has least against it. Ponzu also grades clean on tyramine, which is unusual for a soy-sauce derivative and reflects how much the shoyu is diluted with juice and dashi. If you are searching whether ponzu is gluten free, the short answer is no by default, and the citrus in the name is not what you need to worry about.
Watch for
- Graded high for gluten.Japanese shoyu is brewed from roughly equal parts soybean and wheat, so unless the bottle says gluten free, ponzu contains wheat protein
- High free glutamate from kombu and katsuobushi, the two ingredients that give ponzu its depth.This is naturally occurring, so a label with no added MSG tells you nothing useful
- Moderate histamine from the brewed soy base and the dried fermented fish.Ponzu is often poured cold over raw or seared fish, which adds to that load rather than replacing it
- Our data does not rate ponzu for histamine liberation, so treat that as unknown rather than safe.Worth noting that we do grade lemon and lime as strong liberators, while the yuzu and sudachi used in ponzu are not graded that way
- Rated poorly for low-fermentation and SIBO plans, with moderate sulfites, salicylates and oxalate, though FODMAPs themselves stay low
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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 ponzu sauce high in GOS?
GOS: low signal for most people.
Can I still eat ponzu sauce if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check AIP, EoE Compatible, and Reflux Diet next for a fuller picture.