wheat germ oil
Oils & Fats
Is wheat germ oil high in gos?
Is wheat germ oil 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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Compare wheat germ oil 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 oil contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where wheat germ oil fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about wheat germ oil
Wheat germ oil is cold pressed from the germ, the embryo of the wheat kernel, and it is unusual on two counts. It is the richest common dietary source of vitamin E, by a wide margin, and it is so unstable that it is sold refrigerated in small bottles and is essentially unusable for cooking. It is a supplement and a finishing oil rather than a kitchen staple. The question it exists to answer here is the gluten one, and the answer is more careful than a simple yes or no, which is why this row grades moderate rather than clean on gluten.
Watch for
- Gluten grades moderate rather than clean, and that grade is defensible.Gluten is a protein and pure oil contains essentially none, but wheat germ oil is cold pressed and unrefined, it is pressed from a wheat fraction, and the equipment is a wheat processing line. For coeliac disease that combination is a reason for caution rather than reassurance.
- It oxidises faster than almost any other edible oil, because it is very high in polyunsaturated fat and the vitamin E only slows the process.Keep it refrigerated, buy small, and discard it when it smells of old paint.
- Do not cook with it.Heat destroys the vitamin E that is the reason to buy it and accelerates the rancidity it is already prone to.
- It is often sold as a supplement in capsules for the vitamin E, which is a different product and a different dose from a bottle used as a dressing oil.
- Not AIP compliant, since the autoimmune protocol excludes grain derived oils.
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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 oil high in GOS?
GOS: low signal for most people.
Can I still eat wheat germ oil if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check AIP, Paleo, and Gastroparesis Diet next for a fuller picture.