miso paste
Condiments & Sauces
Is miso paste high in fructans?
Is miso paste high or low in fructans? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why fructans food checker matters
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
- Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- Green parts of leeks and scallions are lower in fructans
- Sourdough bread may be better tolerated than regular wheat bread
- Spelt and ancient grains still contain fructans despite marketing claims
- Portion size matters - small amounts may be tolerable
Sensitivities
What miso paste contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where miso paste fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about miso paste
Miso paste is fermented soybean, and its deep savoury taste is a clue to its triggers. The long koji ferment builds free glutamate, which is the umami you taste and the reason miso reads like a natural MSG, and it also raises histamine and tyramine. On top of that the soybean base is high in GOS, a FODMAP, and many misos are cultured on barley so they are not reliably gluten-free. If a bowl of miso soup leaves you flushed, headachey or bloated, the fermentation and the soy are usually behind it.
Watch for
- High in free glutamate from fermentation, the umami hit that can read like MSG for people who are glutamate sensitive
- High in histamine and tyramine because it is aged for months, so it can drive flushing and headaches
- High in GOS from the soybean, a FODMAP that can cause gas and bloating
- Often made with barley koji, so it is not dependably gluten-free unless labelled
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Fructans Guide
Everything you need to know about fructans sensitivity and smart food choices.
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
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 Fructans sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructans and may trigger symptoms:
View full list
If you're sensitive to Fructans, consider these strategies:
- 1Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- 2Green parts of leeks and scallions are lower in fructans
- 3Sourdough bread may be better tolerated than regular wheat bread
- 4Spelt and ancient grains still contain fructans despite marketing claims
- 5Portion size matters - small amounts may be tolerable
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is miso paste high in Fructans?
Fructans: low signal for most people.
Can I still eat miso paste if I'm sensitive to Fructans?
Usually fine in normal portions.
What else should I check?
Check Soy, AIP, and EoE Compatible next for a fuller picture.