teriyaki sauce
Condiments & Sauces
Is teriyaki sauce high in gos?
Is teriyaki 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 teriyaki sauce contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where teriyaki sauce fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about teriyaki sauce
Teriyaki sauce is a sweetened soy glaze, and that combination stacks several triggers at once. It is high in tyramine and free glutamates from the fermented soy, high in fructans from the garlic, and contains gluten because most soy sauce is brewed with wheat. If soy-based sauces give you headaches, flushing or a bloated gut, teriyaki is often a bigger culprit than plain soy sauce because the added sugar makes it easy to pour on a lot.
Watch for
- High in tyramine from fermented soy, a classic migraine and blood-pressure trigger if you are sensitive or on an MAOI
- High in free glutamates, the natural MSG-like umami that can bring on headaches or a flushed, heavy feeling
- High in fructans from the garlic, so it is genuinely high FODMAP and hard on a sensitive gut
- Contains gluten because standard soy sauce is wheat-brewed, so it is not celiac-safe unless labeled gluten-free
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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 teriyaki sauce high in GOS?
GOS: moderate signal - portion size matters.
Can I still eat teriyaki sauce if I'm sensitive to GOS?
Try smaller portions and space it out.
What else should I check?
Check Inflammation, AIP, and EoE Compatible next for a fuller picture.