miso paste
Condiments & Sauces
Is miso paste high in oxalates?
Is miso paste high or low in oxalates? 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 oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
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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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
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 Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
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 Oxalates?
Oxalates: low signal for most people.
Can I still eat miso paste if I'm sensitive to Oxalates?
Usually fine in normal portions.
What else should I check?
Check Soy, AIP, and EoE Compatible next for a fuller picture.