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quail

quail

Poultry

Is quail high in gos?

GOS status
Safe

Find out whether quail is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.

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

Triggers

HistamineSafe
Histamine LiberatorsSafe
FODMAPsSafe
FructansSafe
GOSSafe
FructoseSafe
PolyolsSafe
GlutenSafe
LactoseSafe
Dairy ProteinsSafe
NightshadesSafe
SalicylatesSafe
OxalatesSafe
NickelSafe
SulfitesSafe
NitritesSafe
GlutamatesSafe
TyramineSafe
CaffeineSafe
LectinSafe
Low FermentationLow

Diets

GlutenFit
InflammationFit
VeganAvoid
VegetarianAvoid
Paleo AIPFit
MediterraneanFit
DASH DietFit
EoE CompatibleFit
FODMAPsFit
Low FermentationAvoid
Priority ingredient notes

Serving size, prep, and portion notes for quail

Quail is a small farmed bird with dark, fine grained meat, and on the trigger chart it is one of the quieter proteins in the database: clean on histamine, histamine liberation, tyramine, salicylate, oxalate, nickel, sulfite, nitrite, glutamate, gluten, lactose, dairy protein, nightshade and every FODMAP group. Because it is farmed rather than shot it avoids the lead fragment problem that attaches to grouse and pheasant. The one genuinely strange thing about quail is coturnism, a rare poisoning that has been described since antiquity and still is not fully explained.

Watch for

Coturnism is real and worth knowing about even though you will almost certainly never encounter it. Eating migratory quail from certain Mediterranean flyways at particular times of year has caused rhabdomyolysis, muscle breakdown severe enough to damage the kidneys, and the working explanation is that the birds fed on hemlock or similar seeds en route. Farmed quail, which is what is sold in shops, has no such exposure. / The composite FODMAP grade on this row was corrected to clean after every individual subgroup came back clean. Plain poultry carries no fermentable carbohydrate, so any fermentable load in a quail dish belongs to what it was cooked with. / Quail is nearly always served with something assertive, since the portion is small and the flavour delicate. Grape, fig, bacon wraps and sticky glazes are standard and each brings its own triggers. / It is a bird, so it produces no alpha-gal and stays available after a tick bite. / Quail eggs are a separate food with a separate page and a genuinely different allergen story. Do not read the meat grades onto them.

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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:

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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Download Triggerbites to log meals, track symptoms, and discover your unique triggers.

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FAQ

Is quail high in GOS?

GOS: low signal for most people.

Can I still eat quail if I'm sensitive to GOS?

Usually fine in normal portions.

What else should I check?

Check Vegan, Vegetarian, and Low Fermentation next for a fuller picture.