sake
Beverages
Is sake high in oxalates?
Is sake 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 sake contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where sake fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about sake
Sake is brewed, not distilled, and that one fact explains its whole trigger profile. A spirit leaves its fermentation by-products behind in the still, which is why vodka and gin come out so clean. Sake keeps everything the koji mould and the yeast made, so it grades borderline on histamine, on histamine liberation and on tyramine, the same amine cluster that makes wine and beer hard work for a lot of people. What sake does not share with wine is sulfites. Winemakers routinely add sulfur dioxide as a preservative, while sake is normally stabilised by pasteurisation (hi-ire) instead and carries only the small amount of sulfite that fermentation produces on its own, which is why it grades borderline here against wine at the top of the scale. Sake is also gluten free, since it is made from nothing but rice, water, koji and yeast, and it grades far below wine on salicylate. The koji step is what makes sake savoury rather than merely sweet, breaking rice protein into free amino acids, and that is also why free glutamate grades borderline.
Watch for
- Borderline on all three amine measures at once (histamine, histamine liberation and tyramine), so sake is a plausible answer to why a Japanese meal ends in flushing or a headache even when the food was fresh
- Sulfite grades borderline rather than high, unlike wine, because sake is usually preserved by pasteurisation instead of added sulfur dioxide: check the label anyway, since some export bottlings do declare added sulfites
- Sweeter and cloudy nigori styles carry more residual sugar, which is why sake grades borderline on FODMAPs and excess fructose where a dry spirit grades clean
- Free glutamate grades borderline, a direct result of koji breaking down rice protein: the same reaction that gives sake its umami depth, and worth logging if glutamate is one of your triggers
- Sake is commonly 15 to 16 percent alcohol, stronger than most wine, and it arrives in small cups that get refilled by other people, so the actual dose is unusually easy to lose track of
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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 sake high in Oxalates?
Oxalates: low signal for most people.
Can I still eat sake if I'm sensitive to Oxalates?
Usually fine in normal portions.
What else should I check?
Check AIP, Reflux Diet, and Whole30 next for a fuller picture.