GOS Foods

GOS stands for galacto-oligosaccharides, chains built on galactose. Like fructans they pass the small intestine undigested and ferment in the colon. Legumes are the main source, and the amount is dose-driven rather than all-or-nothing: canned and rinsed pulses lose a good share of their GOS to the liquid, which is why a canned serving and a boiled-from-dry serving of the same bean can land on opposite sides of the cutoff.

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Moderate FODMAP

• Carob Small serving Moderate
• Green Lentil (boiled) ½ cup (92.5g) Moderate
• Miso Small serving Moderate
• Red Lentil (boiled) ½ cup (92.5g) Moderate
• Wholegrain Bread 2 slices (52g) Moderate

High FODMAP

• All-Bran Cereal ½ cup (32.5g) High
• Borlotti Bean (canned) ½ cup (91g) High
• Cashew Cheese (vegan) Small serving High
• Chickpea Small serving High
• Chickpea (boiled) ½ cup (86g) High
• Haricot Bean (boiled) ½ cup (100g) High
• Lentil Small serving High
• Lima Bean (boiled) ½ cup (91.5g) High
• Mixed Beans (canned) ½ cup (100g) High
• Pesto Small serving High
• Pistachios Small serving High
• Red Kidney Bean (boiled) ½ cup (95g) High
• Soy Flakes Small serving High
• Soya Bean (boiled) ½ cup (85g) High
• Soybean Small serving High
• Split Pea (boiled) ½ cup (90g) High

Last reviewed September 22, 2026. Informational only, not medical advice.