wheat bran
Grains
Is wheat bran high in gos?
Is wheat bran 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
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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 wheat bran contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where wheat bran fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about wheat bran
Wheat bran is the outer layer of the wheat kernel, and concentrating that layer concentrates its triggers. It is a gluten food that is also one of the most fructan-dense ingredients in the pantry and unusually high in nickel, which is why a spoonful of bran cereal or a "high-fibre" muffin can bloat you far more than the same amount of regular flour.
Watch for
- Very high in fructans, the FODMAP most linked to bloating: because it is a concentrated bran, the dose per spoon is higher than in ordinary wheat flour
- Contains gluten, so wheat bran is not suitable for coeliac disease or gluten sensitivity
- High in nickel, a common contact-allergen trigger: whole-grain bran layers carry far more nickel than refined grains, which matters for systemic nickel allergy
- Poor for SIBO, since the fermentable fibre feeds bacterial overgrowth in the small intestine
Explore related in 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.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is wheat bran high in GOS?
GOS: low signal for most people.
Can I still eat wheat bran if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Fructans, Gluten, and Nickel next for a fuller picture.