rum
Beverages
Is rum high in nickel?
Is rum high or low in nickel? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
Related checkers
Compare rum across criteria
Sensitivity notes
Why nickel food checker matters
Nickel is a metal found in many foods including chocolate, nuts, and leafy greens. People with nickel allergy (often showing as contact dermatitis) may also react to dietary nickel, causing skin and digestive symptoms.
- Avoid cooking acidic foods in stainless steel cookware
- Canned foods often have higher nickel content
- Chocolate, nuts, and legumes are common high-nickel foods
- First-draw water from taps may be higher in nickel - let it run
- Vitamin C may help reduce nickel absorption
Sensitivities
What rum contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where rum fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about rum
Rum is distilled from molasses or fresh cane juice, so it starts out grain free and comes off the still clean: our grades put it at A for gluten and A across every FODMAP column, and at B for sulfites even though the molasses it is made from grades sulfite D. The interesting part of rum is what happens after the still, not during it. White rum is close to a neutral spirit, while dark, aged and spiced rums get sugar, caramel colouring (E150) and whole spice blends added back in, plus cask congeners from ageing. Those additions are things distillation had already removed. Rum grades C for histamine, B for tyramine, B for salicylates and D for low fermentation SIBO, and like any spirit the ethanol itself slows DAO, the enzyme that clears dietary histamine.
Watch for
- Spiced and dark rums are the ones to log carefully: sweetened rums can carry tens of grams of added sugar per litre, and the spice blends lean on cinnamon, nutmeg and clove, which grade salicylate D in our data even though the spirit itself is only B
- Caramel colouring is standard in dark rum and is added purely for colour, so a bottle that looks aged may simply be tinted rather than long matured
- Histamine grades C, and the alcohol blocks the DAO enzyme, so a rum can hit harder than its own histamine number suggests if you already ate something histamine rich
- Low fermentation SIBO grades D and anti inflammatory grades E, which is the usual alcohol penalty rather than anything specific to cane spirit
- The mixer often outweighs the rum.Lime is a histamine liberator at grade D in our data, and cola or fruit juice adds a fructose load the spirit does not have
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Nickel Guide
Everything you need to know about nickel sensitivity and smart food choices.
Nickel is a metal found in many foods including chocolate, nuts, and leafy greens. People with nickel allergy (often showing as contact dermatitis) may also react to dietary nickel, causing skin and digestive symptoms.
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 Nickel sensitivity:
View all safe options
These foods are high in nickel and may trigger symptoms:
View full list
If you're sensitive to Nickel, consider these strategies:
- 1Avoid cooking acidic foods in stainless steel cookware
- 2Canned foods often have higher nickel content
- 3Chocolate, nuts, and legumes are common high-nickel foods
- 4First-draw water from taps may be higher in nickel - let it run
- 5Vitamin C may help reduce nickel absorption
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 rum high in Nickel?
Nickel: low signal for most people.
Can I still eat rum if I'm sensitive to Nickel?
Usually fine in normal portions.
What else should I check?
Check Alcohol, AIP, and Reflux Diet next for a fuller picture.