Is MSG Paleo? The Comprehensive Guide to Monosodium Glutamate

December 31, 2025 •

4 min read

Over 40 years of research have affirmed that the food additive monosodium glutamate (MSG) is safe for general consumption, but its highly processed nature clashes with the core principles of the Paleo diet. Adherents to the 'caveman' diet seek to eliminate modern, artificial ingredients in favor of whole, unprocessed foods that were presumably available to our ancient ancestors. This has made the question of whether MSG is Paleo a frequent topic of debate within the community.

Quick Summary

MSG is not Paleo-friendly due to its status as a processed food additive, despite its origins from naturally occurring substances. It conflicts with the diet's emphasis on whole, unprocessed ingredients. While safe for most, its synthetic nature and association with modern food manufacturing practices make it non-compliant with strict Paleo guidelines.

Key Points

MSG is not Paleo-compliant: The manufacturing process of monosodium glutamate classifies it as a processed food additive, which conflicts with the Paleo diet's emphasis on whole, unprocessed foods.
Derived from natural but is not a whole food: Although MSG originates from natural sources like sugar cane or corn through fermentation, the final crystalline product is not a whole food and is therefore not approved for Paleo consumption.
Paleo favors natural glutamate sources: Instead of added MSG, the Paleo diet encourages using naturally glutamate-rich whole foods, such as tomatoes, mushrooms, and bone broth, to achieve savory umami flavors.
Core Paleo principle to avoid additives: Avoiding MSG aligns with the broader Paleo philosophy of eliminating artificial and modern food additives, a core tenet of the dietary plan.
Look out for hidden sources: Consumers should carefully read ingredient labels on packaged foods, as MSG can be present under different names or naturally occur in other additives like yeast extract.
Use natural flavorings: A wide array of Paleo-friendly herbs, spices, and whole foods can effectively replace MSG for enhancing flavor in cooking.

Understanding the Paleo Philosophy

At its core, the Paleo diet is a nutritional approach inspired by the eating habits of our Paleolithic ancestors. This means focusing on foods that could be hunted, fished, or gathered, such as lean meats, fish, vegetables, fruits, nuts, and seeds. A central tenet is the avoidance of foods that became common with the advent of agriculture, including grains, legumes, and dairy, as well as all highly processed foods, refined sugars, and artificial additives. The belief is that modern humans are not genetically adapted to these agricultural and industrial-era foods, and their consumption contributes to chronic health issues.

The Paleo movement places a strong emphasis on eating whole, nutrient-dense foods in their most natural state. This means sourcing high-quality ingredients like grass-fed beef and wild-caught fish, and preparing meals from scratch. This focus on natural, unprocessed fare is where MSG encounters its main conflict with the diet's philosophy. Even though MSG is derived from natural ingredients, its manufacturing process and final product make it a processed additive.

The Manufacturing of MSG: A Modern Process

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, a naturally occurring amino acid found in many foods like tomatoes and mushrooms. However, the MSG used as a flavor enhancer today is produced through a modern industrial process. The process involves the fermentation of plant-based ingredients such as sugar cane, sugar beets, or cornstarch using bacteria.

The steps of this fermentation process are similar to making yogurt or vinegar, but the end result is a highly concentrated, white crystalline powder. While its source is natural, this industrial manufacturing fundamentally categorizes MSG as a processed food additive, which is a key reason for its exclusion from the Paleo diet.

Comparing Natural vs. Added Glutamate

It's important to distinguish between the free glutamate that occurs naturally in whole foods and the manufactured MSG additive. For those following a Paleo lifestyle, obtaining the savory umami flavor is perfectly acceptable and easily achievable through whole food sources. The body processes both types of glutamate identically, but the Paleo diet makes a philosophical distinction based on processing.

Here is a comparison of natural glutamate and added MSG:


Feature	Natural Glutamate (in whole foods)	Added MSG (as a seasoning)
Source	Naturally present in various foods like aged cheeses, tomatoes, and mushrooms.	Industrially produced via fermentation of crops like corn or sugar beets.
Processing	Present in its original, unprocessed food matrix.	Isolated, fermented, purified, and crystallized into a powder.
Dietary Context	Part of a whole, nutrient-dense food.	An isolated additive used to enhance flavor in both processed and homemade foods.
Paleo Compliance	Yes, as it comes from a whole food source.	No, as it is a manufactured additive and not a whole food.
Sodium Content	Part of the overall food's natural nutritional profile.	A significant source of added sodium, though less than table salt.

MSG and the Paleo Community Stance

The Paleo community, including organizations like the Paleo Foundation, explicitly prohibits MSG in certified Paleo products. The reasons cited extend beyond simple processing to encompass a holistic rejection of modern food additives and their place in a health-focused, ancestral eating pattern. For many adherents, avoiding MSG is not just about avoiding a single chemical but about adhering to a broader set of principles that reject the modern food industry.

Commonly avoided ingredients and the MSG rule:

Refined Sugars: Out, as they are a product of modern processing. The Paleo-friendly alternative is natural sweetness from fruits or raw honey in moderation.
Legumes: Excluded primarily due to anti-nutrients like lectins and phytic acid.
Dairy: Avoided because it was not part of the Paleolithic diet and many people have difficulty digesting lactose.
MSG and Other Additives: Excluded because they are artificial flavor enhancers, fundamentally modern creations. Paleo-friendly flavor enhancement comes from herbs, spices, and naturally glutamate-rich foods.

Natural Flavor Alternatives for a Paleo Kitchen

Avoiding MSG doesn't mean sacrificing flavor. The Paleo diet encourages using a wide variety of natural, whole-food seasonings to create delicious, savory meals. For those seeking to boost the umami flavor without MSG, several options are readily available:

Mushrooms: Dried shiitake mushrooms or a mushroom powder can provide a deep, savory flavor.
Tomatoes: Tomato paste and sun-dried tomatoes are excellent sources of natural glutamate.
Bone Broth: Slow-simmered bone broth is a natural source of rich umami flavor and other nutrients.
Nutritional Yeast: A deactivated yeast product with a nutty, cheesy, and savory flavor.
Fermented Sauces (Carefully Sourced): Some versions of soy sauce alternatives, like coconut aminos, are Paleo-friendly and offer a similar depth of flavor. Always read the label to ensure no hidden ingredients.

Making Informed Choices for Your Paleo Lifestyle

Ultimately, deciding what to eat on a Paleo diet involves understanding the foundational principles and making informed choices based on those guidelines. While scientific bodies like the FDA consider MSG safe for consumption, the Paleo approach is about more than just safety; it's about aligning with an ancestral eating pattern and prioritizing whole foods. Therefore, processed MSG, despite being derived from natural components, does not align with the Paleo dietary model.

By focusing on whole, unprocessed ingredients and natural flavor enhancers, those on a Paleo diet can enjoy a rich and satisfying culinary experience without resorting to modern food additives. Always scrutinize ingredient lists on packaged goods to ensure they meet your Paleo standards, looking out for terms like 'monosodium glutamate' and other flavor enhancers.

: https://paleofoundation.com/monosodium-glutamate-msg-bad-for-health/

Frequently Asked Questions

MSG is not allowed on the Paleo diet because it is a processed food additive, created through a modern fermentation process, which goes against the diet's core principle of eating only whole, unprocessed foods.

Yes, foods that naturally contain glutamate, such as tomatoes, mushrooms, and aged cheeses (if you include dairy), are perfectly fine on a Paleo diet. The issue is with the industrially manufactured additive, not naturally occurring glutamate.

Yes, major health and regulatory bodies like the FDA have determined that MSG is generally recognized as safe for consumption. Its exclusion from the Paleo diet is based on dietary philosophy rather than proven safety concerns for the general population.

For savory umami flavor, you can use natural, Paleo-approved ingredients like tomato paste, mushrooms, homemade bone broth, or nutritional yeast. A wide variety of herbs and spices also offer excellent flavor enhancement.

For strict Paleo adherence, yes, you should avoid or ask restaurants to omit MSG, especially in cuisines like Asian food where it is commonly used. Many Paleo followers choose to cook at home to have full control over ingredients.

By law, if MSG is added directly, it must be listed on the ingredient label as 'monosodium glutamate'. Be aware that naturally occurring glutamate in other additives, like yeast extract or hydrolyzed protein, does not have to be explicitly labeled as MSG.

No. While some fermented foods like sauerkraut are Paleo-friendly, MSG's industrial fermentation process isolates a specific compound, making it a processed additive rather than a whole food. The Paleo distinction is based on the level of processing and whether the food resembles that of our ancestors.