sole
Seafood
Is sole high in polyols?
Find out whether sole 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 sole 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 sole
Sole is a delicate flatfish that is very often not sole. In the United States most supermarket sole is a flounder: petrale sole, grey sole and Pacific Dover sole all are. In Britain, lemon sole is a dab. Only the European Dover sole is a true sole. For a trigger journal that matters, because our flounder entry and this one frequently describe the same animal wearing two labels, and a duplicate log looks like an inconsistent reaction. On chemistry, sole sits borderline rather than clean across a spread of columns: B for histamine, tyramine, sulfites and free glutamate, C for salicylates and oxalates. Nothing is high. The bigger variable is what sole is cooked in, because the classic preparations bury a very mild fish under flour, butter, wine, capers and lemon.
Watch for
Check for a duplicate entry. If flounder is already in your log, sole may be the same fish under a market name. Petrale, grey and US Dover sole are flounders and lemon sole is a dab, so "I react to sole but not flounder" is often a labelling artefact / Graded B for histamine and B for tyramine. Low but not zero, which makes a slowly thawed or day old fillet a more plausible trigger than a fresh one / Sole meunière and sole bonne femme are flour, butter, cream and white wine. The fish grades A for gluten and A for dairy protein. The dish is neither, and white wine grades E for sulfites and D for histamine / The standard finish is brown butter with capers and lemon, and both are heavier triggers than the fish: capers grade C for histamine and C for sulfites, lemon is a D histamine liberator. Test sole plainly grilled before you write it off / The borderline (B) sulfite grade tracks treated and glazed frozen fillets rather than fresh fish, so check the ingredient line on a frozen packet
Explore related in Seafood
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 sole high in Polyols?
Polyols: low signal for most people.
Can I still eat sole if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Vegan, Vegetarian, and EoE Compatible next for a fuller picture.