miso paste
Condiments & Sauces
Is miso paste high in glutamates?
Is miso paste high or low in glutamates? 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 glutamates food checker matters
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
- MSG goes by many names - look for 'glutamate' on labels
- Naturally high in soy sauce, fish sauce, and aged cheeses
- Tomatoes and mushrooms are naturally high in glutamates
- Yeast extract and hydrolyzed proteins contain glutamates
- Fresh, unprocessed foods are generally lower
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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Glutamates Guide
Everything you need to know about glutamates sensitivity and smart food choices.
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
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 Glutamates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in glutamates and may trigger symptoms:
View full list
If you're sensitive to Glutamates, consider these strategies:
- 1MSG goes by many names - look for 'glutamate' on labels
- 2Naturally high in soy sauce, fish sauce, and aged cheeses
- 3Tomatoes and mushrooms are naturally high in glutamates
- 4Yeast extract and hydrolyzed proteins contain glutamates
- 5Fresh, unprocessed foods are generally lower
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
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Get the AppFAQ
Is miso paste high in Glutamates?
Glutamates: higher signal - consider smaller servings or swaps.
Can I still eat miso paste if I'm sensitive to Glutamates?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Soy, AIP, and EoE Compatible next for a fuller picture.