amaranth grain
Grains
Is amaranth grain high in polyols?
Find out whether amaranth grain is high or low in polyols, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare amaranth grain across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
Triggers
Diets
Serving size, prep, and portion notes for amaranth grain
Amaranth grain is the poppy-seed-sized pseudocereal, not a true cereal, sold for porridge, popped rajgira and gluten-free flour blends. It is genuinely gluten free (graded A) and the reason it sells so well, but it is not the blank-slate grain the packaging implies. Our data grades it D for oxalate, C for total FODMAPs with fructans and GOS both at C, C for nickel and C for SIBO fermentability. None of those is severe on its own. Together they explain why amaranth porridge can sit badly with people who assumed a gluten-free grain would be automatically gentle, and why it deserves a portion cap rather than a free pass.
Watch for
Graded D for oxalate. Amaranth grain is one of the higher-oxalate gluten-free options, so if you are restricting oxalate for kidney stones it is a poor default replacement for wheat / Total FODMAPs graded C with fructans at C and GOS at C. Three moderate grades stacking in one food is why a large bowl of amaranth porridge behaves worse than the individual grades suggest / Nickel graded C. Whole seeds and pseudocereals are recognised nickel carriers, which is relevant if you have systemic nickel allergy and are tracking dyshidrotic eczema or flare patterns rather than gut symptoms / Graded C for SIBO fermentability, so it is a middling choice on a low-fermentation protocol. White rice and rice noodles are graded A and B respectively on the same measure / Truly gluten free at A, and unlike oat products there is no shared-crop issue, though flour blends that combine amaranth with other grains still need a label check
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
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 Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
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 amaranth grain high in Polyols?
Polyols: low signal for most people.
Can I still eat amaranth grain if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Lectin, Paleo AIP, and Oxalates next for a fuller picture.