Miso is one of those quintessentially Japanese flavours we love. Its made from soybeans and is delicious. But is miso low FODMAP? It would be a shame to miss out on this versatile food, especially if you love cooking Asian inspired meals.
Yes, miso is low FODMAP as long as you keep to the recommended portion sizes of around 12 grams. You will also always need to check your miso paste and soups for extra ingredients that may not be low in FODMAPs.
Miso on a FODMAP Diet
Miso is one of those foods that we don’t know a huge amount about in the western world which is a shame because it is a fabulous condiment and flavour option. If you do know a little bit about how miso is made and processed then it would be easy to assume that it is high FODMAP but this isn’t actually the case.
Miso is made from soybeans, salt and usually some other flavourings and it is fermented and this is what usually gives people pause for concern. Fermented foods often have a bad reputation for causing bloating and gas which can be an issue for those who suffer from digestive problems.
Another issue we have is that soybeans themselves are considered to be high in FODMAPs. So if all this is true then how can miso be low FODMAP?
Well, the answer is actually down to fermentation and processing. This process actually helps to remove some of the FODMAPs from the soybeans! This doesn’t mean you shouldn’t be careful.
Always check the ingredients of your chosen miso to ensure no extra FODMAPs have been snuck in and you will still need to watch your portion size.
What is a Low FODMAP Miso Portion?
The recommended portion of miso is around 12 grams. If you buy your miso in sachet form then this is usually about the portion of a single sachet.
If you buy miso in jars instead then weigh out a portion to be sure but you should find that it is around the same measurement as a tablespoon.
Limit your portions of miso to 12 grams per serving
Is Miso IBS-Friendly?
The long and short of it is that miso is IBS-friendly generally. As always, you should slowly introduce it into your diet to determine whether miso has an impact on your stomach.
Tips for Eating Miso on a Low FODMAP Diet
Here are a couple of tips worth considering when eating miso on a low FODMAP diet:
A Little Goes a Long Way
You might only be able to have 12 grams as a low FODMAP portion but a little goes a long way. Miso packs a punch so you don’t need to use much anyway.
Try Different Miso Varieties
Red, white and yellow miso varieties can all be used on a low FODMAP diet. Just make sure you keep quantities below 12 grams per serving.
How to Use Miso
Many of us won’t realise just how versatile and well-used miso is! If you have only ever had it as part of a miso soup then you are missing out. Here are some more uses for miso to try.
On Toast
If you love the salty taste of Marmite on your toast then try using a little miso paste instead. It’s a strong flavour that pairs really well for a breakfast with a difference.
Soup or Broth
This is the option most of us are familiar with and it’s so super easy to do. You don’t even have to make a full soup if you don’t want to. Just mix a little miso in with some hot water for a light drink or snack that is delicious.
Mash
Spice up your mashed potato by popping a small amount of miso paste in with the butter before you mash the potato. This adds delicious interest to a dull veggie – your whole family will love it!
Miso Roasted Veggies
Roast vegetables are already delicious and you can change up their flavours by just swapping out the herbs and spices you use.
But, you can also use miso as a veggie glaze too! Spread a little miso over your vegetables before roasting for a different flavour that pairs well with most foods.
Miso Glaze
If you love the distinct flavour of miso then try adding it as a glaze to your meat or fish before cooking. Cook your protein as usual but instead of your usual marinade or glaze use a little miso instead. Add some oil and cook as usual.
It’s a surprise to your tastebuds and a great alternative to your usual cooking methods to add a little interest to your recipes.
Low FODMAP Miso Recipes
If you’re looking for delicious recipes containing miso that are low FODMAP then give these a go:
Other Questions
Here are a couple of FAQs you might be interested in if you’re considering whether miso is low FODMAP or not:
Whenever you start adding extra ingredients to a type of food or recipe you can easily start to come up against problems and this is the main issue with miso soup. It isn’t so much the miso itself that’s the problem, but everything else that is added!
This doesn’t mean you can’t have miso soup, it just means you need to be careful with the recipe. Many soups will have added onion and garlic which would make the soup high in FODMAPs.
The best option to ensure you stay low on FODMAPs is to make your own at home. This way you should be able to control the ingredients a little easier.
Miso paste is the most common form of miso you will find and it is low in FODMAPs. As long as you stick to the right portion size that is! A portion of miso paste is around 12 grams.
This should ensure you keep your diet FODMAP friendly. Luckily this is also around the amount of a sachet of miso paste.
Final Summary
Miso is low in FODMAP and you should be fine to eat it in portions of around 12 grams. This should apply whether it’s a paste or a powder.
However, be careful that there are no extra ingredients on the ingredient list that may cause you problems. Be a little extra careful of remade soups and sauces because these often have high FODMAP flavours and ingredients added.
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