refined grains
Grains
Is refined grains high in glutamates?
Is refined grains 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 refined grains contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where refined grains fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about refined grains
Refined grains are the umbrella for white flour, white rice, degermed cornmeal, instant grains and most packaged baked goods and breakfast cereals. Refining means the bran and the germ have been milled away, leaving the starchy endosperm. That removes the fibre, most of the magnesium and B vitamins, and, counterintuitively, most of the lectins and phytates too, since those concentrate in the bran. Our data grades the category D for gluten, because the refined grain most people eat is wheat, and E for inflammation. It is otherwise clean on histamine, nickel, sulfites and lactose. This is more of a nutrition-pattern page than a sensitivity page, and it is worth being honest about that.
Watch for
- Graded D for gluten, which reflects the category being wheat dominated.Whether a specific refined grain contains gluten depends entirely on the parent grain: refined wheat, barley and rye do, white rice and degermed corn do not
- Graded E for inflammation, the strongest claim on this record, and E for EoE compatibility.Both are pattern judgements about refined starch rather than a reaction to a single compound
- Enriched is not the same as whole.Enrichment puts back a short list of B vitamins and iron. It does not put back the fibre, the magnesium or the germ oils that were milled out
- The trade-off runs both ways.Refined flour is lower in lectins and phytates than wholemeal, which is why some people with sensitive guts genuinely feel better on white bread than on brown, and why the fibre advice does not fit everyone
- Our data grades this category clean on the individual FODMAP columns, but that is the category average, not a green light for wheat-based members of it.Wheat flour and bread carry their own fructan grades on their own pages
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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.
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Get the AppFAQ
Is refined grains high in Glutamates?
Glutamates: higher signal - consider smaller servings or swaps.
Can I still eat refined grains if I'm sensitive to Glutamates?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Inflammation, EoE Compatible, and Specific Carbohydrate next for a fuller picture.