Overview
About Gluten-free soy sauce
Gluten-free soy sauce, usually tamari, solves one problem and leaves another.
It swaps out the wheat of regular soy sauce, so it is genuinely gluten-free and low-FODMAP. But it is still a long-fermented soy product, which makes it very high in histamine, high in tyramine and very high in free glutamate. So it is a good pick for gluten or FODMAP concerns and a poor one if your trigger is histamine, tyramine or umami/MSG-type reactions.
Sensitivities
How Gluten-free soy sauce scores
Watch for
What trips people up
- Very high in histamine, because the long fermentation that makes soy sauce also builds histamine, a common cause of flushing, headaches and congestion after Asian meals
- High in tyramine, which matters if you take an MAOI or get tyramine-triggered migraines
- Very high in free glutamate, the natural umami that acts like MSG for people who react to it
- The upside: unlike regular soy sauce, tamari is made without wheat, so it is gluten-free and low-FODMAP
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Gluten-free soy sauce
Is gluten-free soy sauce (tamari) low in histamine?
No. Tamari removes the wheat but not the fermentation, and it is the fermentation that makes soy sauce high in histamine. So gluten-free soy sauce is still a high-histamine food and can trigger flushing, headaches or congestion in people with histamine intolerance. Fresh seasonings like sesame oil, lemongrass or a little salt are gentler.
What is the difference between tamari and regular soy sauce for triggers?
The main difference is gluten. Regular soy sauce is brewed with wheat and contains gluten, while tamari is made with little or no wheat and is gluten-free and low-FODMAP. On histamine, tyramine and glutamate they are similar, because both are long-fermented, so tamari helps only if your issue is gluten or FODMAPs.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.