red wine
Beverages
Is red wine high in gos?
Find out whether red wine is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
Related checkers
Compare red wine 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
Triggers
Diets
Serving size, prep, and portion notes for red wine
Red wine is the textbook headache and flushing trigger because it stacks four things at once: it is very high in histamine, high in tyramine, high in sulfites and high in salicylates. Unlike beer it contains no gluten, so the reaction is not a gluten problem, it is the fermented amine and sulfite load. This is why a single glass of red can bring on a flushed face, blocked nose or a pounding head while a clear spirit does not.
Watch for
Very high in histamine and high in tyramine, the pairing most often blamed for red-wine headache, flushing and nasal congestion / High in sulfites, added as a preservative, which can trigger wheeze or headache separately from the histamine / High in salicylates from the grape skins, a further trigger if you react to aspirin or salicylate-rich foods / Gluten-free, so if beer bothers you but red wine also does, gluten is not the shared cause
Explore related in Beverages
Compare similar foods to build a personalized list of swaps that work for your system.
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?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is red wine high in GOS?
GOS: low signal for most people.
Can I still eat red wine if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Histamine, Sulfites, and Paleo AIP next for a fuller picture.