wheat germ
Grains
Is wheat germ high in gos?
Is wheat germ 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 wheat germ 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 wheat germ contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where wheat germ fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about wheat germ
Wheat germ is the embryo of the wheat kernel, the small living part that would have become the next plant, and milling strips it out to make white flour because its oil turns rancid. Selling it back as a health food is honest enough on nutrition, since it is genuinely dense in vitamin E, magnesium, folate and thiamine. The catch is that the germ concentrates the kernel triggers along with the nutrients. It is where wheat germ agglutinin, the famous wheat lectin, is concentrated, and we grade it at the top of both our lectin and our nickel scales. It is also wheat, so gluten and fructans come with it, which routinely catches people who sprinkle it on yoghurt or blend it into a smoothie without registering it as a wheat product at all. A tablespoon of germ is a small amount of food carrying an unusually concentrated dose of everything the germ holds.
Watch for
- Our highest lectin grade, because wheat germ agglutinin is concentrated in exactly the part of the kernel this product is made of, and it is normally eaten raw or lightly toasted rather than boiled
- Our highest nickel grade as well: the germ and bran layers hold most of the kernel nickel, so a spoonful is a dense dose if you are managing systemic nickel allergy
- Contains gluten and is high in fructans, which is easy to forget when it arrives as a beige powder in a smoothie, a protein bar or a high-fibre cereal rather than as bread
- A poor choice on SIBO protocols, since concentrated fermentable fibre is what feeds the overgrowth
- Highly perishable.The germ is roughly ten percent oil and mostly polyunsaturated, so an opened jar left in a warm cupboard goes rancid within weeks. Bitter or paint-like flavour means throw it out, and refrigerate what you keep
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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 wheat germ high in GOS?
GOS: low signal for most people.
Can I still eat wheat germ 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.