mizuna
Vegetables
Is mizuna high in polyols?
Is mizuna high or low in polyols? 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 mizuna 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
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What mizuna contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where mizuna fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about mizuna
Mizuna is the feathery, faintly peppery Japanese green that makes up a large share of the average bag of mixed salad leaves. It is one of the cleanest rows in this whole database: graded low FODMAP outright, with every FODMAP subgroup, oxalate, histamine, tyramine, nickel, sulfite, nitrite, gluten, lactose and glutamate all clean. The single grade that is not top marks is a borderline on salicylates, and histamine liberation is unrated rather than flagged. If you are working through an elimination diet and you want a leaf you can build a salad on without arithmetic, this is a strong candidate.
Watch for
- Borderline on salicylates, and that is the only trigger grade above clean on the page.It is a mild peppery leaf rather than a bland one, and pepperiness tracks salicylate loosely, so on a strict salicylate elimination it goes in the middle tier rather than the free tier.
- Histamine liberation is unrated, not cleared.Histamine content itself is graded clean, so mizuna is not an amine source, but if you react to a salad you have not eliminated the leaf as a liberator by pointing at that grade.
- What you dress it with usually outranks the leaf.Mizuna is almost always eaten under a vinaigrette, a sesame dressing or with cheese, cured meat and pickles, all of which carry far heavier trigger loads. Log the salad, not the green.
- It is a brassica, so raw daily bulk brings the usual thyroid question.Cooking mizuna cuts its glucosinolate load, and normal salad amounts are not the scenario the goitrogen literature is concerned with.
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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 mizuna high in Polyols?
Polyols: low signal for most people.
Can I still eat mizuna if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Gastroparesis Diet, Low Fibre, and Spicy Foods next for a fuller picture.