red currant
Fruit
Is red currant high in polyols?
Is red currant 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 red currant 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 red currant contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where red currant fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about red currant
Red currants are high in salicylates and high in excess fructose, which is the short answer for anyone searching whether red currants are a trigger. What makes them interesting is the flip side: they are graded low in histamine and are not a histamine liberator, they are fine for low fermentation SIBO protocols, and they rate strongly anti inflammatory. So this is a salicylate and sugar fruit, not a histamine fruit, which is unusual for something this tart and this red. Most people also never eat them raw by the bowl. Real world exposure is redcurrant jelly, Cumberland sauce or a garnish on a dessert, where the fruit has been cooked down with sugar and the concentration matters as much as the berry.
Watch for
- High in salicylates, so red currants add to the daily salicylate total on an RPAH style elimination even in the small quantities a garnish or a spoon of jelly delivers
- High in excess fructose, meaning fructose outruns glucose and can stall at the gut wall if you malabsorb fructose
- High FODMAP overall, with a moderate polyol contribution on top of the fructose
- Redcurrant jelly and sauce concentrate the fruit several times over, so a tablespoon can carry the salicylate and fructose load of a much larger handful of fresh berries
- The bright acidity often gets blamed for reflux and mouth tingling, which is worth separating in your log from a true salicylate reaction
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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 red currant high in Polyols?
Polyols: moderate signal - portion size matters.
Can I still eat red currant if I'm sensitive to Polyols?
Try smaller portions and space it out.
What else should I check?
Check FODMAPs, Fructose, and Acidic Foods next for a fuller picture.