yam
Vegetables
Is yam high in gos?
Is yam 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 yam 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 yam contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where yam fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about yam
True yam, the starchy Dioscorea tuber sold in African, Caribbean and Asian markets, grades high in oxalate. That is not incidental: raw yam contains needle-shaped calcium oxalate crystals, which is exactly why peeling one bare-handed can leave your skin itching. It is otherwise clean on histamine, gluten, lactose, nickel and nightshades, with a moderate polyol grade that can matter on a low FODMAP plan. It is also graded pro-inflammatory as a dense starchy staple.
Watch for
- High in oxalate, driven by the calcium oxalate raphides in the tuber, so it is a food to portion rather than pile on if you form calcium oxalate kidney stones
- Raw yam sap irritates skin, which is why cooks glove up or peel under water.Yam should always be cooked thoroughly, never eaten raw
- Moderate polyol content, the sugar alcohol group behind bloating and osmotic diarrhoea, so a large serve can be an issue even though yam is clean on fructans, GOS and fructose
- Graded pro-inflammatory as a dense starchy staple, which is a dietary pattern note rather than a chemical sensitivity
- Yam and sweet potato are different plants and are often mislabelled in supermarkets, so check what you actually bought before you trust a lookup
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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?
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Get the AppFAQ
Is yam high in GOS?
GOS: low signal for most people.
Can I still eat yam if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Oxalates, Inflammation, and Specific Carbohydrate next for a fuller picture.