Is Soy Sauce Low FODMAP?

To add some delicious flavour to your rice you don’t need to look much further than a good traditional soy sauce.

This salty and flavourful sauce adds just the right amount of flavour to many types of meals but is soy sauce low FODMAP and can you eat it as part of your diet?

The Quick Answer

Yes, soy sauce is considered to be low in FODMAP’s as long as you stick to the correct portions sizes. You can usually get away with portions of about two tablespoons which is more than enough for most meals.


Using Soy Sauce on a FODMAP Diet

Many soy products are considered to be high in FODMAP’s but that doesn’t necessarily mean that all soy-based foods are high in FODMAP’s. You do need to be careful though, so it is well worth checking before you eat something new.

Soy sauce is made by fermenting the soybeans and it may be that the fermentation process removes some of the FODMAP’s in the process. Great news for anyone following a low FODMAP diet!

Recommended Soy Sauce Portion

As with most foods, if you eat too much of it, it suddenly switches from being low FODMAP to high FODMAP and the same is true with soy sauce.

To ensure you don’t fall into this trap you should stick to portion sizes of two tablespoons or less per meal. This amounts to approximately fo grams of soy sauce which is plenty for most people.

FODMAP Tip: Stick to 2tbsp or Less of Soy Sauce to Give FODMAP Levels Low

How to Use Soy Sauce

Soy sauce has a lot of uses beyond the ones you would expect. Here are a few ideas for you to try.

Sprinkle Soy Sauce Over Rice

This might be the most obvious use for your soy sauce but sometimes the traditional uses are the best! Adding a little drop of soy sauce to any plain rice can lift the whole dish and turn it into something flavourful.

This works well for most rice dishes so add some soy sauce and change a bland dish of rice into a tasty treat.

Use Soy Sauce as a Delicious Marinade

Soy sauce can be used for more than rice and sushi dishes. Almost any meat or plant-based protein can be delicious when marinated in soy sauce. Pop your meat or protein into a bowl and add a tablespoon of soy sauce.

Turn the food over a few times to ensure it is all coated and then pop it into the fridge until you are ready to cook it.

Add Soy Sauce to Sauces

It might not seem like the most obvious condiment to add to your meals but if you want to add a new depth of flavour the next time you are cooking a pasta sauce or even a stew or a soup try adding a teaspoon or two of soy sauce.

This deliciously salty and strong flavour can add a whole new depth to your food.

Low FODMAP Soy Sauce Recipes

If you’re looking for delicious recipes containing soy sauce that are low FODMAP then give these a go:

Other Soy Sauce Products

Soy sauce isn’t the only form of soy. There are a couple of other products you may want to know about when following a low FODMAP diet:

Is Tamari Low FODMAP?

Yes, tamari is low FODMAP. Tamari is essentially soy sauce without gluten. This means similar rules apply when following a low FODMAP diet and using tamari.

Are Dark and Light Soy Sauce Low FODMAP

Both dark and light soy sauces will be low FODMAP and everything on this page will apply to both. We would ad

Common Soy Sauce FAQs

When discussing whether or not soy is low FODMAP, there are a few other questions that are often asked. We’ve answered these below:

Is Worcester Sauce Low FODMAP?

Another sauce with a distinctive flavour is Worcester sauce. This strong and flavourful sauce is a great alternative to soy sauce or for those times when you want to add a slightly different flavour to your meals.

The great news is that it is also low in FODMAPs.

You do still need to stick to sensible portions of two tablespoons or less but it’s rare for anyone to need to add more than this to a meal.

One thing to note is that different sauces that are commercially made can differ in their ingredients so you should always check the ingredients before you buy any sauce such as Worcester sauce.

Is Teriyaki Sauce Low FODMAP?

Unfortunately, if you are looking to add a teriyaki sauce to your store cupboard then you will find that most shop-bought teriyaki sauces contain ingredients that make them high in FODMAPs.

It is best to avoid these or make your own low FODMAP version at home.

Quick Summary

Fans of rice and Japanese food, in particular, are in luck because soy sauce is considered to be low FODMAP if you stick to the recommended portion sizes of two tablespoons or less.

So, there is no need to worry about the flavour of your rice dishes or your sauces. You can confidently add a drop or two of soy sauce to the recipe. Delicious!

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