Is Miso Low FODMAP? Everything You Need To Know

December 27, 2022
is miso low fodmap

The question we’re answering today is, “is miso low FODMAP?” I was worried I had to give up one of my favorite Asian ingredients when I first started the IBS low FODMAP diet. I wondered (and googled), “is miso low FODMAP?” and was very relieved to find out it is!

One of the biggest challenges of eating a low FODMAP diet is having to be careful of the food you eat because of the ingredients. I love going out for sushi but it wasn’t after I ordered my meal did I ask, “is miso soup low FODMAP?”

I did a deep dive into the internet to help myself (and hopefully you). Stick around and have a look at everything I’ll be covering in this post:

Let’s kick it off with the important stuff. Is miso FODMAP friendly?

Is Miso Low FODMAP?

is miso low fodmap

According to the Monash FODMAP app, miso is low FODMAP at 1 tablespoon or 12 grams. That may sound like very little but it’s actually more than enough. Miso paste is used as a base seasoning in Japanese food and a little goes a long way.

Larger servings of 6 ¼ tablespoons or 75 grams contain high FODMAPs like fructans.

You may be wondering why miso is low FODMAP when soybeans are high FODMAP. Miso paste is low FODMAP because of the fermentation process. The fermentation helps reduce the FODMAP levels of the soybeans. 

Not sure exactly what miso is? That’s exactly what we’re going to cover in the next section.

What Is Miso Paste?

is miso low fodmap

With the answer to “is miso paste low FODMAP?” out of the way, you may be wondering what this Japanese seasoning is.

Miso paste or miso is a traditional Japanese seasoning made from fermenting soybeans with salt, a type of fungus called koji and other ingredients like rice, barley or seaweed.

There are 3 types of popular miso’s you’ll find in grocery stores: 

  1. White miso (Shiro)
  2. Yellow miso (Shinshu) 
  3. Red miso (Aka)

White Miso or Shiro

White miso is the mildest miso. It’s fermented for no more than 2 months. It has a sweet but salty mellow flavor. Perfect for first timers and it’ll give your salad dressings an umami kick.

Yellow Miso or Shinshu

Yellow miso is fermented slightly longer than white miso and is a bit more pungent. This miso falls in between white and red miso in terms of flavor and intensity. It’s the most widely available miso out there and is great for cooking. 

Red Miso Or Aka

Red miso is also known as dark miso. It’s a deep shade of reddish brown and is fermented for up to 3 years. This type of miso is saltier and deeper in flavor.

It’s perfect for stews but a little goes a long way. Red miso is pungent and strong. It can easily overpower the other ingredients in a dish.

Fermented foods like miso are known to be good for you but just how beneficial can this fermented soybean paste be? Find out 6 ways miso benefits you in the next section.

6 Benefits Of Miso

is miso low fodmap

Soybeans have a very bad rap in the IBS low FODMAP diet because they’re known to wreak havoc to our guts but miso actually has tons of benefits [source]:

  1. Rich In Nutrients: miso is filled with vitamin K, manganese, zinc and calcium. It’s also a great source of protein.
  2. Helps Lower Cholesterol: soybeans are rich with lecithin which helps reduce cholesterol. 
  3. Aids With Digestion: miso paste has a high amount of probiotics. These healthy bacteria help improve gut health and reduce gas, bloating, constipation and diarrhea. 
  4. Strengthens Immune System: the probiotics in miso also reduce the amount of bad bacteria and helps keep your immune system strong.
  5. Improves Memory: miso helps improve your memory because soybeans contain acetylcholine. This organic chemical can improve memory.
  6. Reduces Stress: Soybeans are also filled with Vitamin B which is known to help reduce stress.

Those are just some of the ways miso can benefit your diet but like every food out there, it can also have drawbacks. 

3 Drawbacks Of Miso

is miso low fodmap

Miso is very nutritious and regular consumption of it may not be life-threatening [source], there are some drawbacks to having too much of anything [source]:

  1. High In Salt: A lot of salt is used to make miso. 1 tablespoon of miso is almost of the recommended daily salt intake.  
  2. Not Always Gluten Free: Miso is made with a mix of cereals which sometimes include barley or wheat. Barley contains a small amount of gluten but will still affect anyone with a gluten allergy or celiac disease.
  3. Soy Sensitive: Even though miso is low FODMAP, some people may be sensitive to soy. I know plenty of people with IBS that can’t have trace amounts of soy, low FODMAP or not.

Drawbacks and benefits considered, it’s important to listen to your body. Get to know your tolerances to avoid flare ups or triggers. Add miso into your diet once you’re sure you can tolerate it.

Not sure how to cook with miso? I’ve got the perfect gate-way miso recipe for you in the next section.

Tips For Cooking With Miso

You might be put off from this funky ingredient when you take a whiff of it but don’t fret. Think of miso as a seasoning rather than a base flavor and you’re good to go:

Less Is More

1 tablespoon or 12 grams per serving may sound like very little but it’s actually more than enough. Miso is jam packed with flavor and using too much of it can overpower other ingredients. 

Knowing which type of miso to use is also equally important.

Try Different Types of Miso

There are 3 types of miso: white, yellow and red miso. All of these miso types have the same FODMAP serving size but have very different flavor profiles. Try using different types of miso to see which works best in your dish!

Looking for a beginner friendly miso recipe? Try making this:

Vegan Low FODMAP Braised Eggplant

vegan low fodmap
Soy Braised Eggplant

9 Other Low FODMAP Soy Products

When I found out miso was low FODMAP, I had to look up other soy products that were OK for IBS. Here are 9 of them:

  • Edamame beans
  • Tempeh
  • Light Soy Sauce
  • Tamari (Or Shoyu)
  • Sweet Soy (Ketjap Manis)
  • Firm Tofu
  • Soy Milk & Yogurt (Made From Soy Protein)
  • Soybean Oil
  • Soy Lecithin

Some helpful articles:

All About Soy & IBS

Is Soy Sauce Low FODMAP?

Miso FAQ 

is miso soup low fodmap

Have more questions about miso and IBS? This section is dedicated to questions like, “is miso soup low FODMAP?” and more.

​​Can You Have Miso On Low FODMAP Diet?

Yes, miso is low FODMAP at 1 tablespoon or 12 grams. Miso is made from soybeans (which is high FODMAP) but the fermentation process reduces the FODMAP content of the soybeans and makes it low FODMAP in small amounts.

Can I Eat Miso With IBS?

Miso is low FODMAP and 1 tablespoon or 12 grams is safe for people with IBS but some miso may contain wheat or gluten which may trigger IBS symptoms in some individuals.

Does Miso Paste Give You Gas?

No! It’s actually the opposite, miso is anti-inflammatory and improves digestion. It is known to reduce gas, bloating, constipation and diarrhea. 

Is Miso Good For The Gut?

Yes, miso contains lots of good bacteria known as probiotics. Probiotics are good for the gut and boost your immune system. Miso helps improve digestive health, reduce gas, bloating, constipation and diarrhea. It’s also believed that miso soup soothes gastric issues.

Is Miso Hard To Digest?

Miso is easy to digest because of the soy protein aminolysis. It is also high in probiotics, minerals and vitamins which aid gut health.

Is Miso Soup Low FODMAP?

Miso soup itself may be low FODMAP but other ingredients in the soup may not be. Miso soup sometimes contains garlic and onion. Both of which are high FODMAP.

Seaweed, silken tofu and shiitake mushrooms are also common ingredients in miso soup. So, “is miso soup low FODMAP?” just became a long list.

Is tofu low FODMAP? Silken tofu is not low FODMAP but firm tofu is. Is seaweed low FODMAP? Seaweed or nori is FODMAP free! Is shiitake mushrooms low FODMAP? Dried shiitake mushrooms are low FODMAP at 2 mushrooms or 7g.

That’s the end of this, “is miso low FODMAP?” article, folks. I hope I’ve answered all your miso related questions. Please remember that just because it’s low FODMAP doesn’t mean that you can tolerate it.

One of the important things to remember about the low FODMAP diet is that it’s a guideline and every person on the IBS diet will react differently to different foods. You may be able to tolerate miso but maybe not other soy products.

Here are some helpful articles about the low FODMAP diet:

Is Soy Sauce Low FODMAP?

All About Soy & IBS

Is Tofu Low FODMAP?

Which Mushrooms Are Low FODMAP?

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