English
Deutsch
Français
Italiano
Español
Polski
Română
Nederlands
Português
Svenska
Dansk
Soy Sauce and Gut Health
Soy sauce is a popular fermented condiment made from soybeans, wheat, salt, and water. Its unique flavor comes from fermentation, but this process also introduces compounds that can impact gut health, especially for those with sensitivities or intolerances.
- High in histamine and other biogenic amines due to fermentation
- Contains gluten from wheat, not suitable for gluten-free diets
- May contain FODMAPs such as fructans and GOS, which can trigger IBS symptoms
- No fiber content; does not contribute to gut motility
- Common allergen: contains both soy and wheat
- May act as a histamine liberator and DAO blocker
Soy Sauce and FODMAP Content
Soy sauce can contain FODMAPs, particularly fructans from wheat and galacto-oligosaccharides (GOS) from soybeans. These carbohydrates may cause bloating, gas, or discomfort in people with irritable bowel syndrome (IBS) or FODMAP sensitivity. The FODMAP content varies by brand and recipe, but even small amounts may trigger symptoms in sensitive individuals.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Moderate |
|
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
Moderate |
|
|
Galactooligosaccharides (GOS)
|
Moderate |
|
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low | — |
Histamine and Amines in Soy Sauce
Soy sauce is high in histamine and other biogenic amines due to its fermentation process. It can also act as a histamine liberator and may inhibit the DAO enzyme, making it problematic for people with histamine intolerance. Symptoms can include headaches, flushing, digestive upset, or skin reactions after consuming even small amounts.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
High |
|
|
Other Biogenic Amines
|
Moderate |
|
|
Histamine Liberator
|
Moderate | — |
|
DAO Blocker
|
Moderate | — |
Soy and Wheat Allergies in Soy Sauce
Soy sauce contains both soy and wheat, two of the most common food allergens. People with soy or wheat allergies should avoid traditional soy sauce. Gluten-free alternatives made with tamari or other grains are available, but always check labels for potential allergens.
Details
- Present Wheat / Spelt
- Absent Rye
- Possible / Varies Barley
- Absent Oats
Details
- Absent Crabs
- Absent Prawns
- Absent Shrimp
- Absent Lobsters
- Absent Crayfish
Details
- Absent Almonds
- Absent Brazil Nuts
- Absent Cashews
- Absent Hazelnuts
- Absent Macadamia Nuts
- Absent Pecans
- Absent Pistachios
- Absent Walnuts
Details
- Absent Clams
- Absent Mussels
- Absent Octopus
- Absent Oysters
- Absent Snails
- Absent Squid
Gluten Content in Soy Sauce
Most traditional soy sauces contain wheat and are not gluten-free. This makes them unsuitable for people with celiac disease or gluten sensitivity. Gluten-free soy sauce alternatives, such as tamari, are available and may be better tolerated by those avoiding gluten.
Fiber Content in Soy Sauce
Soy sauce contains no dietary fiber, so it does not contribute to gut motility or support beneficial gut bacteria. Its impact on gut health is related more to its FODMAP, histamine, and allergen content rather than fiber.
Fermentation and Gut Reactions
The fermentation process that creates soy sauce produces not only its distinctive flavor but also various amines and trace alcohol. These compounds can trigger symptoms in sensitive individuals, especially those with histamine intolerance or amine sensitivity. Fermentation may also introduce yeast or other potential allergens.
Soy Sauce Varieties and Gut Tolerance
Different types of soy sauce (light, dark, tamari, low-sodium) may vary in FODMAP, gluten, and amine content. Tamari is often gluten-free and may be better tolerated by some, but all soy sauces are high in histamine. Always check ingredient lists and consider your sensitivities when choosing a soy sauce.