wheat
Grains
Is wheat high in glutamates?
Is wheat 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 wheat contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where wheat fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about wheat
Wheat is the reference food for gluten, but it is also rated highest of the wheat foods for fructans, which is why so many people who feel better off wheat do not actually have a gluten problem. Wheat contains gluten and is a major trigger for celiac disease, and it is separately rated high in fructans (a FODMAP), pro-inflammatory and a common eosinophilic esophagitis (EoE) trigger.
Watch for
- Contains gluten and is the primary grain to avoid for celiac disease and wheat allergy
- Rated highest in fructans among wheat foods, so it can bloat people who are not gluten sensitive at all
- One of the top-six eosinophilic esophagitis (EoE) trigger foods, alongside milk, egg and soy
- Rated pro-inflammatory, part of why it is cut on AIP and paleo protocols
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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?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is wheat high in Glutamates?
Glutamates: low signal for most people.
Can I still eat wheat if I'm sensitive to Glutamates?
Usually fine in normal portions.
What else should I check?
Check Fructans, Gluten, and Lectin next for a fuller picture.