Foods that contain GOS (galacto-oligosaccharides)

Where it turns up

• •Beans and pulses in every form: chickpeas, lentils, black, kidney and butter beans, baked beans, edamame — plus the hummus, falafel, dhal and refried beans made from them.
• •Cashews and pistachios, which sit far higher in GOS than other nuts — and they travel, into cashew butter, cashew cream, dairy-free 'cheese' and ice cream, and the cashew paste that thickens korma and tikka sauces.
• •High-protein and gluten-free swaps: chickpea or red lentil pasta, gram (chickpea) flour, bean flour in gluten-free bread, lentil crisps, protein bars.
• •Soy, where the processing decides it: soy milk made from whole soybeans is the high-GOS one, while soy-protein milk, firm tofu (pressed, so the GOS leaves with the liquid) and tempeh all test far lower. Silken tofu is not pressed, so it keeps more.
• •Vegetables you'd never file under 'beans' — green peas, split peas and black-eyed peas all carry GOS, including the peas stirred through fried rice and stir-fries.
• •Dishes where beans are the thickener rather than the headline: minestrone and other pulse-based soups, chilli, veggie burgers and meat-free mince, multigrain bread made with soy flour.