swiss chard
Vegetables
Is swiss chard high in gos?
Is swiss chard 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.
Related checkers
Compare swiss chard 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 swiss chard contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where swiss chard fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about swiss chard
Swiss chard is the big crinkled leaf on a thick coloured midrib, sold with white, gold, pink or crimson stems as rainbow chard. It is a beet relative, not a nightshade and not related to cabbage, and it grades clean on histamine, lectins, gluten, sulfites, tyramine and free glutamate while rating strongly anti-inflammatory. The one high grade is fermentability: chard rates poorly for SIBO, with a moderate FODMAP rating and a moderate nickel rating alongside it. The stems and the leaves are effectively two different foods here, and that distinction is the most useful thing to know about it.
Watch for
- Rates poorly on a low fermentation SIBO protocol, the only high grade it carries, and the dense stems are the fibrous part driving that
- Strip the coloured midribs and cook the leaves alone if chard bloats you, since the leaf wilts down to almost nothing while the stem stays as bulk fibre in the gut
- Moderate FODMAP rating, which makes it portion dependent rather than off limits: a few leaves folded into a dish is not the same exposure as a full braised bunch
- Nickel grades moderate, worth counting during a strict low nickel elimination but not otherwise
- We do not carry an oxalate or salicylate rating for swiss chard specifically, so treat those as untested rather than cleared, especially given chard sits in the same family as beet and spinach
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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 swiss chard high in GOS?
GOS: low signal for most people.
Can I still eat swiss chard if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, Low Fermentation, and Nickel next for a fuller picture.