Is soy sauce low FODMAP? (+ ways to use on the low FODMAP diet)

You may be wondering, “is soy sauce low FODMAP?” The answer is yes, soy sauce is low FODMAP!

Soy sauce is a flavourful ingredient used in Asian cuisine and is a staple ingredient in many recipes. It has a characteristically salty and distinct umami flavour, which makes it ideal to add to dishes to provide a delicious boost in flavour.

Is soy sauce low FODMAP?

Monash, the University who does the majority of the FODMAP test, has tested soy sauce and found that it contains no FODMAPs (1). This means that soy sauce can be a safe way to add flavour to your foods whilst you are on the low FODMAP diet.

What is soy sauce?

Soy sauce originates from China and is a primary flavour component in many Asian dishes. The distinct salty and umami flavour makes it an ideal all-purpose seasoning, salt replacement, marinade and addition to dressings.

Soy sauce is made from salt, water, wheat and soybeans. Soybeans are legumes high in a type of FODMAP known as galactooligosaccharides in their natural form; however, when they are processed and fermented to produce soy sauce, they become low FODMAP.

Other Low FODMAP Soy Sauce Flavour Options

Soy sauce adds depth in flavour to many dishes; however, if you are looking for a similar taste to soy sauce, try the below alternatives:

Tamari

Tamari has a thicker consistency and a richer and more savoury flavour than soy sauce. It is is great if you want to add a milder taste than soy sauce to soups, sauces and marinades. 

Tamari is low FODMAP in a standard serving size of 2 tablespoons (42g).

Fish Sauce

Fish sauce is used in Vietnamese and Thai cuisine and provides a great alternative to soy sauce due to its pungent smell and distinct salty flavour. It is commonly used in stir-fries, soups and sauces.

Fish sauce is low FODMAP in a standard two-tablespoon (44g) serving. 

Worcestershire sauce

Worcestershire sauce provides a slightly sweet, tangy, and spicy umami flavour. This sauce boosts a savoury flavour to meat, fish, poultry, and vegetable dishes. 

Worcestershire sauce is also low FODMAP in a standard serving size of 2 tablespoons (42g).

Miso paste

Miso paste provides a salty and savoury umami flavour and has a variety of uses in dishes such as stir-fries and soups, as a glaze or marinade, or in dressings.

It is low FODMAP.

What are the health benefits of soy sauce?

Soy sauce is typically consumed in small amounts, and due to the small quantities consumed, it has few health benefits.

There have also been few studies on the health benefits of soy sauce; however, it is a source of antioxidants, which help to reduce disease and oxidative damage (2).

Soy sauce has a high salt content, and one tablespoon can provide a large portion of your recommended salt intake, so you should be cautious of your intake (3). 

Soy sauce also has high amounts of histamine and tyramine, which can cause allergic reactions (4, 5).

Low FODMAP soy sauce recipes

If you love soy sauce, try these amazing low-FODMAP recipes which contain soy sauce to give them that lovely flavour:

Low FODMAP Maple-Soy Glazed Tempeh 

Hoisin Stir Fry Sauce

Low FODMAP Soy-Glazed Salmon

30 Minute Low-FODMAP Chicken & Broccoli Stir-Fry; Gluten Free, Dairy Free

Summary

Soy sauce is low FODMAP. 

Soy sauce provides a distinct salty and umami flavour, making it a popular condiment in a diverse range of recipes. Many great low FODMAP alternatives to soy sauce will give you the same great taste, including tamari, fish sauce, Worcestershire sauce, and miso paste.

Soy sauce has few known health benefits but has known antioxidant effects on your health. However, it is best to stick within recommended serving sizes due to its high salt content.

You can use soy sauce in various dishes, and we have provided some recipes to inspire you.

Written by Georgina Taylor, reviewed by Bethany Wilson, Specialist Gastroenterology Dietitian, and Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert.