soju
Beverages
Is soju high in polyols?
Is soju 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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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 soju contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where soju fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about soju
There are two drinks sharing the name soju and they are not really the same product. Traditional soju is a pot distilled spirit made from rice, barley or wheat, strong and aromatic. The green bottle soju that dominates convenience store fridges is something else: in 1965 South Korea banned distilling rice during a grain shortage, producers switched to cheap column distilled neutral spirit from sweet potato and tapioca, and the modern formula stuck. That spirit comes off the column near 95 percent, gets cut with water down to roughly 16 to 20 percent, and is then sweetened to round off the harshness. The sweetener is the part worth logging. Saccharin was the original, and today brands reach for sugar, stevia, sucralose, acesulfame K, erythritol, sorbitol or xylitol, with citric acid for brightness. That is why soju has no FODMAP rating here: it depends entirely on what your brand puts in. The spirit itself is undramatic. Nothing grades high, there is no gluten and no caffeine, histamine and tyramine are moderate, and salicylate and oxalate sit at the borderline mark.
Watch for
- The added sweeteners are the real variable: sugar alcohols such as erythritol, sorbitol and xylitol are well documented gut triggers, and low calorie or fruit flavoured sojus are the most likely to use them, which is why the FODMAP grades here are left unrated rather than guessed
- Somaek, the standard soju and beer bomb, imports every one of beer gluten, high histamine, high tyramine and high sulfite grades into a drink that had none of them: if soju nights go badly and straight soju does not, this is the first thing to test
- Moderate on histamine and tyramine, which sounds mild until you account for how soju is drunk: poured for you in shot glasses, in rounds, over a long meal
- Borderline on salicylate and oxalate, a small consideration for anyone stacking several borderline drinks or foods in one sitting
- Fruit flavoured sojus (peach, grape, yogurt) drop to 12 to 14 percent alcohol but add more sugar and flavouring, so they are gentler on alcohol and busier on additives
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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 soju high in Polyols?
Polyols: higher signal - consider smaller servings or swaps.
Can I still eat soju if I'm sensitive to Polyols?
Best to avoid or test carefully with a small amount.
What else should I check?
Check AIP, Reflux Diet, and Whole30 next for a fuller picture.