Can Gluten Intolerant People Have Soy Sauce? The Definitive Guide

December 29, 2025 •

3 min read

According to Beyond Celiac, traditional soy sauce is not gluten-free and contains wheat, a fact that surprises many people new to a gluten-free diet. However, this doesn't mean you have to give up on this popular condiment entirely, as the market offers several safe and delicious alternatives for gluten intolerant people.

Quick Summary

Traditional soy sauce is not safe for those with gluten intolerance or celiac disease because it is made with wheat. Certified gluten-free versions, like tamari, exist and are safe to consume if they do not contain wheat. Consumers must read ingredient labels carefully to avoid gluten contamination.

Key Points

Traditional soy sauce is not gluten-free: It is fermented with wheat, making it unsafe for those with gluten sensitivities or celiac disease.
Look for certified gluten-free options: Specifically search for products clearly labeled 'gluten-free' and consider brands like San-J or Kikkoman's gluten-free tamari.
Tamari is a common alternative: This Japanese-style soy sauce is often made without wheat but always check for a gluten-free certification.
Coconut aminos offer a soy-free option: For those with both soy and gluten restrictions, coconut aminos provide a savory, slightly sweeter flavor.
Read food labels carefully: Always read the ingredients list and check for 'may contain' statements to avoid cross-contamination.
Know the difference between celiac and intolerance: Celiac disease is an autoimmune response to gluten, while gluten intolerance is a sensitivity, but both require a gluten-free diet to varying degrees.
Gluten-free alternatives are versatile: Tamari and coconut aminos can be used in the same way as traditional soy sauce for marinades, dipping, and stir-frying.

Understanding the Gluten in Traditional Soy Sauce

For many, soy sauce is a kitchen staple, known for its salty, savory flavor that enhances a wide variety of dishes. The misconception that it is inherently gluten-free stems from its primary ingredient: soy. While soy in its natural form is gluten-free, traditional soy sauce relies on a fermentation process involving a mix of soybeans and wheat. This wheat is the source of gluten, making conventional soy sauce unsafe for anyone with a gluten intolerance, celiac disease, or a wheat allergy.

The Fermentation Process Explained

Traditional soy sauce production involves culturing steamed soybeans and roasted, crushed wheat with molds, typically of the genus Aspergillus. The resulting mixture, known as koji, is then placed in a salt brine for several months to ferment. It is during this lengthy process that enzymes break down the protein and starches, creating the sauce's characteristic flavor and color. The presence of wheat during fermentation, however, leaves detectable levels of gluten in the final product, rendering it unsuitable for a gluten-free diet.

Safe Alternatives: What to Look for Instead

Fortunately, for those who must avoid gluten, there are excellent alternatives that replicate the savory, umami taste of traditional soy sauce. The key is to choose products specifically labeled as gluten-free.

Tamari: A Popular Gluten-Free Option

Tamari is a Japanese soy sauce variety that is a perfect substitute. Traditionally, tamari was a byproduct of miso paste production and is made with little to no wheat. While many brands of tamari are naturally wheat-free, it is still crucial to read the label and ensure it is certified gluten-free, as some manufacturers may still include trace amounts of wheat. Leading brands often brew their tamari with 100% soybeans.

Coconut Aminos: A Soy-Free, Gluten-Free Choice

For those with both soy and gluten sensitivities, coconut aminos are an ideal solution. Made from the fermented sap of coconut blossoms and sea salt, this sauce offers a similar savory flavor profile to soy sauce, but with a slightly sweeter and milder taste. It is naturally gluten-free and a popular choice in health food circles.

Other Liquid Aminos

Another alternative is liquid aminos, which are derived from soybeans treated with a chemical process rather than traditional fermentation. These are typically gluten-free, but as with all products, reading the ingredient list is essential to confirm.

How to Read Labels to Ensure Safety

Reading food labels is a critical skill for anyone managing a gluten intolerance. Due to strict labeling laws, manufacturers must clearly identify allergens like wheat.

Look for 'Gluten-Free' Certification: The easiest and safest method is to purchase products with a 'Certified Gluten-Free' label, often indicated by a symbol like the crossed-grain logo. This guarantees the product contains less than 20 parts per million (ppm) of gluten.
Read the Ingredient List: Always check the ingredients list for wheat, rye, barley, or malt. If you see these, the product is not safe.
Beware of Cross-Contamination: Even if a product doesn't list wheat as an ingredient, warnings like 'may contain traces of wheat' or 'processed in a facility that also handles wheat' indicate a risk of cross-contamination. Individuals with severe sensitivity, such as those with celiac disease, should be especially cautious.

Comparison of Soy Sauce Options


Feature	Traditional Soy Sauce	Gluten-Free Soy Sauce (Tamari)	Coconut Aminos
Contains Gluten?	Yes, contains wheat.	No, if certified gluten-free.	No, naturally gluten-free.
Made With	Soybeans, wheat, salt, water.	Soybeans, salt, water, alcohol.	Fermented coconut sap, salt.
Flavor Profile	Salty, classic umami.	Richer, less salty umami.	Milder, slightly sweeter umami.
Appearance	Medium brown, opaque.	Rich, darker brown.	Darker, syrup-like.
Best For	General cooking (for those without gluten concerns).	Dipping sauces, marinades, all-purpose.	Salad dressings, stir-fries, marinades.

Conclusion: Making a Safe Choice

In conclusion, while traditional soy sauce is not a safe choice for those with a gluten intolerance due to its wheat content, there are many readily available and safe alternatives. Tamari is the most similar-tasting substitute, while coconut aminos provide a soy-free option with a distinct flavor. The key to navigating this is diligent label reading and opting for products explicitly marked as gluten-free or using trusted alternatives. By understanding the difference between traditional and gluten-free soy sauce, individuals with gluten sensitivities can continue to enjoy rich, umami flavors without compromising their health.

For more information on managing a gluten-free lifestyle, you can explore resources from organizations like the National Celiac Association.

Frequently Asked Questions

Yes, traditional soy sauce is made by fermenting a mixture of soybeans and wheat, and therefore contains gluten.

The most common and similar-tasting alternative is tamari, a Japanese soy sauce that is often made without wheat. Always choose a tamari brand that is specifically labeled 'gluten-free'.

Yes, coconut aminos are an excellent soy-free and gluten-free option. They are made from fermented coconut blossom sap and have a slightly sweeter flavor profile.

Unless a restaurant specifically confirms they use a certified gluten-free soy sauce, it is safest to assume they use a traditional variety containing gluten. The risk of cross-contamination in a restaurant kitchen is also a significant concern for those with severe sensitivities.

Yes, gluten-free soy sauce is produced by replacing the wheat with alternative, gluten-free ingredients like rice or by using a process that relies solely on soybeans.

Tamari often has a richer, smoother, and slightly less salty flavor compared to traditional soy sauce. It is also a darker color and a little thicker in consistency.

You should always read the product's ingredient list and look for a 'Certified Gluten-Free' seal. This certification confirms that the product contains less than the legal limit of 20 ppm of gluten.