Understanding and Action: How do I reduce glutamate in my diet?

October 6, 2025 •

3 min read

While glutamate is a naturally occurring amino acid in many foods, a small subset of the population may be sensitive to high levels of free glutamate, particularly in the form of MSG. This guide provides practical steps on how do I reduce glutamate in my diet to alleviate symptoms and support overall health.

Quick Summary

This article outlines strategies for minimizing free glutamate intake by avoiding specific food additives and naturally high sources. It includes comprehensive lists of foods to limit and healthier alternatives for cooking and dining. Practical advice for label reading is also provided to help manage dietary sensitivities effectively.

Key Points

Differentiate Glutamate Sources: Focus on reducing intake of free glutamate from additives like MSG and naturally concentrated sources, not bound glutamate in whole proteins.
Avoid Hidden Additives: Learn to identify and avoid ingredients like hydrolyzed protein, yeast extract, and some 'natural flavors' that contain added free glutamate.
Emphasize Whole Foods: Shift your diet towards fresh fruits, vegetables, unprocessed meats, and simple grains like rice and quinoa to lower overall glutamate load.
Be Cautious with Umami-Rich Foods: Foods known for their intense umami flavor, such as aged cheese and soy sauce, are high in free glutamate and should be limited.
Check Product Labels: Become an expert at reading ingredient labels to spot both MSG and its common derivatives in processed snacks, soups, and seasonings.
Support Your Nervous System: Incorporate nutrients like magnesium, B vitamins, and omega-3s into your diet, which can help balance glutamate activity and protect against excitotoxicity.

Understanding Glutamate: Natural vs. Added

Glutamate, an essential amino acid and the brain's most abundant excitatory neurotransmitter, is crucial for learning and memory. It exists in most protein-rich foods, bound within proteins. The body processes this bound form differently from "free" glutamate.

Free glutamate, which is not attached to other amino acids, can be problematic for sensitive individuals and comes from two main sources:

Naturally occurring free glutamate: Released as foods like aged cheeses and ripe tomatoes age or ferment, contributing to their umami flavor.
Added free glutamate (MSG): Monosodium glutamate, a common flavor enhancer in processed foods and restaurant dishes, is a concentrated source.

While most people tolerate glutamate from both sources, those with sensitivity may experience adverse reactions from excessive free glutamate.

Identifying Foods High in Free Glutamate

To effectively lower dietary glutamate, it's essential to identify foods with high levels of free glutamate, including those with added MSG and naturally concentrated sources.

Foods with Naturally High Free Glutamate

Certain foods contain high amounts of naturally occurring free glutamate due to aging or fermentation. Examples include aged and hard cheeses such as Parmesan and Roquefort, processed and cured meats like bacon and lunch meats, fermented products such as soy sauce and yeast extract, concentrated tomato products, and some vegetables like mushrooms, spinach, and peas.

Foods with Added Sources of Free Glutamate

Many packaged and prepared foods contain added free glutamate, often in the form of MSG or other flavor enhancers. These can include packaged snacks, canned goods, processed meals, seasoning blends, bouillon cubes, and fast food.

Navigating Food Labels: Hidden Glutamate Sources

Avoiding free glutamate requires careful label reading beyond just looking for MSG (E621). Other ingredients indicating the presence of free glutamate include hydrolyzed protein (like HVP), autolyzed yeast extract, protein isolates, certain "natural flavors," and caseinates.

Practical Steps to Reduce Glutamate Intake

A low-glutamate diet focuses on fresh, unprocessed foods and mindful preparation:

Prioritize whole foods: Build meals around fresh produce, lean meats, and unprocessed grains.
Cook at home more often: This allows control over ingredients and helps avoid hidden glutamate in processed foods.
Use natural low-glutamate seasonings: Flavor food with herbs, spices, sea salt, pepper, and fresh citrus.
Choose specific low-glutamate protein sources: Opt for fresh chicken, lamb, eggs, cod, or salmon.
Reintroduce foods carefully: After an elimination period, gradually reintroduce foods like tomatoes to assess sensitivity.

Comparison of High vs. Low Glutamate Food Choices


Food Category	High-Glutamate Options	Low-Glutamate Alternatives
Dairy	Aged Parmesan, Roquefort, most cow's milk products	Mild cheeses, goat's milk dairy, fresh mozzarella, eggs
Proteins	Cured ham, sausages, lunch meats, long-cooked broths	Fresh lamb, chicken, cod, salmon, unprocessed meats
Grains	Wheat, barley, oats, processed instant noodles	Rice, quinoa, millet, amaranth
Vegetables	Mushrooms (especially dried shiitake), peas, ripe tomatoes, spinach	Leafy greens (not spinach), carrots, cucumbers, zucchini
Sauces/Condiments	Soy sauce, fish sauce, ketchup, most commercial dressings	Homemade dressings with olive oil, herbs, and vinegar

The Role of Supporting Nutrients and Lifestyle

Certain nutrients and lifestyle choices can support the nervous system and potentially help manage glutamate levels. Magnesium, found in leafy greens and nuts, is protective against excitotoxicity. B vitamins like Riboflavin and Pyridoxine help balance neurotransmitters. Omega-3 fatty acids in fatty fish may offer neuroprotection. GABA, the main inhibitory neurotransmitter, balances glutamate's excitatory effects, and foods like blueberries can support GABA activity. Adequate sleep, stress management, and regular exercise can also positively influence neurological function and glutamate levels.

Conclusion: Making a Mindful Dietary Shift

Reducing dietary glutamate focuses on minimizing intake from concentrated sources and additives rather than eliminating all glutamate. For sensitive individuals, this can alleviate symptoms. The key is a whole-foods diet, avoiding flavor enhancers and hidden additives like 'hydrolyzed protein'. Limiting high-umami foods like aged cheese and processed meats can help. Incorporating supportive nutrients and managing stress and sleep also play a role. Always consult a healthcare professional for personalized dietary advice.(https://www.medicalnewstoday.com/articles/glutamate)

Frequently Asked Questions

Bound glutamate is part of a larger protein structure in whole foods and is digested slowly. Free glutamate is not bound and is readily absorbed by the body, found in foods like aged cheese and as an additive like MSG, and is more likely to cause symptoms in sensitive individuals.

While natural foods like ripe tomatoes or aged cheese contain free glutamate, the concentration in additives like MSG can be much higher and delivered more rapidly. For sensitive people, additives are often the primary trigger, but high-glutamate natural foods can also be problematic.

Symptoms can vary but may include headaches, flushing, sweating, chest pain, nausea, numbness, and tingling. It is important to note that a causal link has not been conclusively proven in all individuals and many studies lack rigorous methodology.

This can be challenging, as restaurants are not required to disclose MSG use. Your best approach is to ask staff about their ingredients, especially for items like soups, sauces, and seasoned dishes. Opting for simple, unprocessed meals or fresh salads with a basic oil-and-vinegar dressing can minimize risk.

Most soy products contain glutamate, with fermented items like soy sauce and miso having high levels of free glutamate. However, tofu can be tolerated in small amounts by some individuals after a period of elimination.

Some studies suggest that a ketogenic diet, which is low in carbohydrates and high in fat, may help improve the brain's handling of excess glutamate by promoting its more efficient disposal. It was initially developed for conditions like epilepsy.

Fresh herbs and many spices are generally safe alternatives to processed seasoning blends. Instead of relying on concentrated sauces, focus on using herbs like basil, oregano, and cilantro, along with sea salt and pepper, to season your food.