gluten-free soy sauce
Condiments & Sauces
Is gluten-free soy sauce high in salicylates?
Is gluten-free soy sauce high or low in salicylates? 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 salicylates food checker matters
Salicylates are natural chemicals found in many fruits, vegetables, herbs, and spices. They're related to aspirin and can cause reactions in sensitive individuals including hives, asthma symptoms, nasal congestion, and digestive issues.
- Start by eliminating the highest sources: spices, herbs, and concentrated products
- Peel fruits and vegetables when possible to reduce salicylate content
- Fresh is usually better tolerated than dried or concentrated
- Build up tolerance slowly by reintroducing foods one at a time
- Sensitivity often improves with gut healing over time
Sensitivities
What gluten-free soy sauce contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where gluten-free soy sauce fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about gluten-free soy sauce
Gluten-free soy sauce, usually tamari, solves one problem and leaves another. It swaps out the wheat of regular soy sauce, so it is genuinely gluten-free and low-FODMAP. But it is still a long-fermented soy product, which makes it very high in histamine, high in tyramine and very high in free glutamate. So it is a good pick for gluten or FODMAP concerns and a poor one if your trigger is histamine, tyramine or umami/MSG-type reactions.
Watch for
- Very high in histamine, because the long fermentation that makes soy sauce also builds histamine, a common cause of flushing, headaches and congestion after Asian meals
- High in tyramine, which matters if you take an MAOI or get tyramine-triggered migraines
- Very high in free glutamate, the natural umami that acts like MSG for people who react to it
- The upside: unlike regular soy sauce, tamari is made without wheat, so it is gluten-free and low-FODMAP
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Salicylates Guide
Everything you need to know about salicylates sensitivity and smart food choices.
Salicylates are natural chemicals found in many fruits, vegetables, herbs, and spices. They're related to aspirin and can cause reactions in sensitive individuals including hives, asthma symptoms, nasal congestion, and digestive issues.
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 Salicylates sensitivity:
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These foods have moderate levels and may be tolerated in small amounts:
These foods are high in salicylates and may trigger symptoms:
View full list
If you're sensitive to Salicylates, consider these strategies:
- 1Start by eliminating the highest sources: spices, herbs, and concentrated products
- 2Peel fruits and vegetables when possible to reduce salicylate content
- 3Fresh is usually better tolerated than dried or concentrated
- 4Build up tolerance slowly by reintroducing foods one at a time
- 5Sensitivity often improves with gut healing over time
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 gluten-free soy sauce high in Salicylates?
Salicylates: low signal for most people.
Can I still eat gluten-free soy sauce if I'm sensitive to Salicylates?
Usually fine in normal portions.
What else should I check?
Check Histamine, Soy, and Glutamates next for a fuller picture.