High GOS foods
The 30 foods highest in gos in our database, ranked by grams per 100 g. Useful for reintroduction and for spotting what causes problems.
GOS (g/100 g) (30)
- Lupin (flour, protein)9.4 g
- Textured soy protein (TVP)3.4 g
- Soybeans / soya flour3.2 g
- Cashew nuts2 g
- Chickpea flour1.9 g
- Split peas (cooked)1.9 g
- Pistachio1.8 g
- Almond / ground almonds1.5 g
- Dried beans cooked (kidney, white, black)1.4 g
- Bran / high-fibre cereal (All-Bran type)1.3 g
- Lentils cooked from dry1.2 g
- Pea protein (isolate)1.1 g
- Chickpeas cooked from dry1 g
- Falafel1 g
- Baked beans in tomato sauce0.9 g
- Broad beans / fava beans0.8 g
- Hummus0.7 g
- Green peas0.6 g
- Chickpeas (canned, drained)0.6 g
- Canned beans (drained)0.6 g
- Silken tofu0.6 g
- Hazelnut0.6 g
- Wholemeal / multigrain bread0.6 g
- Lentils (canned, drained)0.5 g
- Soy milk (whole soybeans)0.5 g
- Barley / malt0.5 g
- Chestnut flour0.4 g
- Butternut squash0.4 g
- Wheat bran0.4 g
- Oats (flakes)0.3 g
💡 The catch: in a meal, the FODMAPs of every food add up. Several green servings together can go over the cut-off. Find out why →
Your whole meal, added up
In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal.
Free to download · iPhone and Android