The Historical Whole30 Stance on MSG
For many years, the Whole30 program prohibited added monosodium glutamate (MSG) as part of its elimination phase. The rule was based on the widespread belief that MSG was a potentially harmful additive that could cause adverse health effects. This perception stemmed largely from a 1968 letter to the New England Journal of Medicine and the subsequent panic over “Chinese Restaurant Syndrome,” which was based on anecdote and poorly conducted science rather than verifiable research. As a result, Whole30's original rules instructed participants to avoid processed foods containing MSG and similar additives.
The Official Whole30 Rule Change in 2021
In December 2021, Whole30 co-founder Melissa Urban announced a major shift in the program's rules: MSG would no longer be considered off-limits. This decision was not made lightly but came after a thorough review of the current scientific literature, clinical experiences, and a commitment to reevaluating the program's foundation based on modern research and ethical values. The program's team concluded that there was insufficient evidence to single out MSG as a universally problematic additive for most people.
Why the Change of Heart?
The rule change was based on several key findings that contradicted the initial reasons for the ban:
- Modern Science Validation: The Food and Drug Administration (FDA) has consistently classified MSG as “generally recognized as safe” (GRAS). Comprehensive reviews of MSG research have debunked the idea that it causes widespread negative health symptoms at normal consumption levels.
- Addressing the History of Xenophobia: The stigma surrounding MSG is now widely understood to be rooted in racism and xenophobia, particularly targeting Chinese cuisine and restaurants in the 1960s. Whole30 acknowledged this problematic history and recognized that continuing to ban MSG was inconsistent with the program's values of diversity, equity, and inclusion.
- Chemically Indistinguishable Glutamate: The glutamate molecule in added MSG is chemically identical to the glutamate found naturally in many whole foods. The human body metabolizes both forms in the same way, making the distinction between them illogical from a metabolic perspective.
Naturally Occurring vs. Added Glutamate
The glutamate responsible for the umami taste is present in many Whole30-compliant foods. The key distinction lies in whether it is a natural component of an ingredient or an isolated additive.
- Naturally Occurring Glutamate: Foods like tomatoes, mushrooms, meat, and seaweed are rich in naturally occurring glutamates. When you eat these foods, you are consuming the same flavor compound that is in added MSG.
- Added Monosodium Glutamate: This is a pure crystalline powder made through a fermentation process involving sources like sugar beets or corn. It is used to enhance the savory flavor of foods, just as natural glutamate does.
Comparison: Natural Glutamate vs. Added MSG
| Feature | Naturally Occurring Glutamate | Added Monosodium Glutamate (MSG) |
|---|---|---|
| Source | Found naturally in foods like tomatoes, mushrooms, meat, and cheese. | A pure additive produced through fermentation of plant sources. |
| Chemical Identity | Chemically indistinguishable from added MSG once metabolized. | The sodium salt of glutamic acid, an amino acid. |
| Use | Contributes to the inherent umami flavor of many whole foods. | Used as a seasoning to amplify savory flavors. |
| Whole30 Compliance | Always compliant as part of whole foods. | Now compliant since the December 2021 rule change. |
| Labeling | Not listed as 'MSG' on ingredient labels. | Must be declared as 'Monosodium Glutamate' or 'MSG'. |
Practical Implications for a Whole30 Reset
For those currently on a Whole30 or planning a reset, the rule change means more options for adding flavor to your meals. Here's how it affects your experience:
- Enhanced Flavor Profile: Participants can now use MSG as a compliant seasoning to bring out the savory depth in their cooking, including soups, stews, sauces, and roasted vegetables.
- No More Label Scrutiny for MSG: You no longer need to check for MSG on compliant products. However, remember to continue checking for other prohibited additives, as well as added sugars, grains, dairy, and legumes.
- Hidden Sources of Glutamates: The rule change makes this less of a concern, but it's still worth understanding that some compliant products, especially seasonings and broths, may contain ingredients naturally high in glutamates like yeast extract. This is not an issue on Whole30.
- Individual Sensitivity Still Matters: As with any food, if you feel better when you don't consume MSG, it is perfectly acceptable to leave it out of your program. The core of the Whole30 is about understanding how your body responds to what you eat.
Conclusion
The Whole30 program's decision to permit MSG marks an important update based on a scientific reevaluation and a commitment to addressing the historical bias against this common food additive. For participants, this means another tool for creating delicious, savory meals while still focusing on nutrient-dense, whole foods. The change reinforces that the focus of a Whole30 reset is on personal discovery and listening to your body, not on fearing a scientifically harmless ingredient. The program's evolution demonstrates a willingness to align with the latest research and correct past misconceptions. Ultimately, while added MSG is no longer a concern, the principle of reading labels for other non-compliant ingredients remains essential for a successful reset.
