rice protein
Grains
Is rice protein high in gos?
Find out whether rice protein is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare rice protein 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 rice protein
Rice protein is one of the gentlest rows in the protein powder aisle. It is low FODMAP at a standard serve, free of gluten, dairy, lactose, soy and egg, outside the six foods dropped for EoE, and quiet on histamine, tyramine and salicylates. Its few marks come from the brown rice it is made of: the bran that white rice loses in milling stays in the powder, bringing moderate nickel (C), a mild lectin grade (B) and a touch of oxalate (B). A mild free glutamate grade (B) reflects the enzymatic processing most brands use. The practical weakness is nutritional rather than a trigger: rice protein is low in lysine, which is exactly why it is so often sold blended with pea protein.
Watch for
Moderate nickel (C) from the bran fraction. White rice is a staple of low nickel diets, but brown rice and its derivatives are not, and a daily scoop adds up. / Made from brown rice, so it keeps a mild lectin grade (B) and slightly more oxalate than white rice. Neither approaches the levels of legume or soy powders. / Rice concentrates arsenic from soil more than other grains, and that carries into some protein powders. This is a quality question rather than a sensitivity grade: look for brands that publish third-party heavy metal testing. / Usually blended with pea protein for a complete amino profile. If legumes are one of your triggers, confirm you are buying pure rice protein rather than a blend. / Some brands ferment the rice during processing, which individual histamine-sensitive users occasionally notice even though rice itself is one of the best tolerated grains.
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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 rice protein high in GOS?
GOS: low signal for most people.
Can I still eat rice protein if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Paleo AIP, Nickel, and Oxalates next for a fuller picture.