black bean sauce
Condiments & Sauces
Is black bean sauce high in oxalates?
Is black bean sauce high or low in oxalates? 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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Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
Sensitivities
What black bean sauce contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where black bean sauce fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about black bean sauce
Black bean sauce, the fermented douchi condiment used across Chinese cooking, is high in free glutamates from the fermentation, high in fructans from the garlic that is almost always cooked into it, and typically contains gluten because it is blended with wheat-brewed soy sauce. That savory umami punch is exactly the free-glutamate load that can trigger headaches, and the garlic keeps it firmly high FODMAP, so a stir-fry built on it can bother a sensitive gut even in small amounts.
Watch for
- High in free glutamates from the fermented beans, the umami-heavy compound related to MSG that can bring on headaches
- High in fructans from the garlic, which makes it high FODMAP and a common cause of bloating
- Contains gluten because it is usually cut with wheat-brewed soy sauce, so it is not celiac-safe unless labeled gluten-free
- Poor choice for SIBO, where fermented, garlicky sauces tend to feed symptoms
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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
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 Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
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 black bean sauce high in Oxalates?
Oxalates: low signal for most people.
Can I still eat black bean sauce if I'm sensitive to Oxalates?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, AIP, and EoE Compatible next for a fuller picture.