raisins
Fruit
Is raisins high in polyols?
Find out whether raisins is high or low in polyols, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
Related checkers
Compare raisins 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 raisins
Raisins are just dried grapes, and drying is the whole problem: removing the water concentrates the sugar, the salicylates and, in most commercial raisins, the sulfites used to preserve colour. The result is a snack that is high FODMAP with excess fructose, high in salicylates and very high in sulfites, so a small handful packs triggers a fresh grape does not. This is the drying-concentrates-everything effect in one food.
Watch for
Very high in sulfites in most commercial raisins (especially golden ones), a frequent cause of wheeze or headache from dried fruit / High FODMAP with excess fructose, so even a small handful can trigger bloating and gas in a sensitive gut / High in salicylates, concentrated by drying, a trigger if you react to aspirin or salicylate-rich foods / Moderate in nickel and polyols, minor considerations on those diets
Explore related in Fruit
Compare similar foods to build a personalized list of swaps that work for your system.
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.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is raisins high in Polyols?
Polyols: moderate signal - portion size matters.
Can I still eat raisins if I'm sensitive to Polyols?
Try smaller portions and space it out.
What else should I check?
Check Sulfites, FODMAPs, and Fructose next for a fuller picture.