whiskey
Beverages
Is whiskey high in gos?
Find out whether whiskey is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all 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
Triggers
Diets
Serving size, prep, and portion notes for whiskey
Whiskey is the umbrella for a whole family of grain spirits aged in oak: bourbon from a corn-heavy mash, rye, Irish pot still, Canadian, Japanese and Scotch from malted barley. Whatever the grain, the finished spirit grades A for gluten and A across fructans, lactose and every other FODMAP column, because both the sugars and the cereal protein are left behind in the still. What ageing adds instead is congeners, the methanol, acetaldehyde, fusel alcohols, tannins and oak phenols that give whiskey its colour and its character. Congener load is the clearest thing that separates whiskey from a neutral spirit in the data: controlled comparisons of matched doses have repeatedly found the darker, congener-rich drink produces the worse hangover. Whiskey grades B for histamine and B for tyramine, low to moderate rather than clean, and A for sulfites, which is the one big advantage it holds over wine.
Watch for
Congeners scale with colour and cask time. Bourbon has been measured at dozens of times the congener content of vodka, and when researchers matched the alcohol dose the bourbon group reported markedly worse next-day symptoms. Blended and lightly aged whiskeys sit lower than heavily aged or sherry-cask bottlings / Histamine and tyramine both grade B. Neither is high, but a barrel-aged spirit is not the blank slate a filtered neutral spirit is, and alcohol amplifies whatever amines are already in circulation / Sulfites grade A. Unlike wine, whiskey is not sulfited, so if red wine reliably gives you a flushed face or a wheeze and whiskey does not, sulfites are a reasonable thing to suspect / Gluten grades A but liqueurs do not follow the same rule. Cream liqueurs, honey and spiced whiskey liqueurs and pre-mixed cans have dairy, sugar and flavourings added back after distillation, and those additions are not covered by the distillation argument / Poor for SIBO (grade E), and a spirit taken neat delivers a high concentration of ethanol to an already irritable gut
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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 whiskey high in GOS?
GOS: low signal for most people.
Can I still eat whiskey if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, Paleo AIP, and Low Fermentation next for a fuller picture.