Monosodium glutamate (MSG) is a flavor enhancer commonly added to processed and restaurant foods to intensify their umami taste. While the FDA recognizes MSG as safe, many people prefer to avoid it due to potential health concerns, such as headaches, dizziness, bloating, and sensitivity reactions. If you’re looking to minimize MSG in your diet, this guide will provide you with everything you need to know about where MSG hides, how to identify it, and what alternatives you can use to enhance flavor naturally.
What is MSG?
MSG is a sodium salt of glutamic acid, an amino acid found naturally in some foods such as tomatoes, mushrooms, and cheese. It was first discovered in 1908 by a Japanese scientist, Kikunae Ikeda, who extracted it from seaweed broth and recognized its unique umami flavor.
Today, MSG is mass-produced and used in a wide variety of foods, including canned soups, frozen meals, snacks, seasoning blends, fast foods, and restaurant dishes. It is added to enhance the savory, meaty taste of foods, making them more appealing to consumers.
Why Do People Avoid MSG?
Some individuals report experiencing adverse reactions after consuming foods containing MSG, a phenomenon often referred to as “Chinese Restaurant Syndrome” or “MSG symptom complex.” Symptoms may include:
Headaches
Nausea
Sweating
Flushing
Heart palpitations
Chest pain
Weakness
Numbness or tingling sensations
Though scientific studies have not definitively proven a direct link between MSG and these symptoms in the general population, some individuals are sensitive to it. This makes avoiding MSG a personal choice for many health-conscious consumers.
Common Foods That Contain MSG
MSG can be found in a wide range of processed and restaurant foods. To effectively avoid it, you need to be aware of where it is commonly used. Below are some foods that often contain MSG:
Processed and Packaged Foods
Instant noodles
Canned soups
Frozen meals
Seasoned snack foods (chips, crackers, flavored nuts)
Processed meats (hot dogs, sausages, deli meats)
Pre-packaged gravies and sauces
Fast Food and Restaurant Foods
Chinese takeout (especially dishes with soy sauce, bouillon, or broth)
Fried chicken and fast food chains
Pizza seasoning blends
Barbecue and flavored wings
Salad dressings and dipping sauces
Seasonings and Condiments
Soy sauce
Teriyaki sauce
Bouillon cubes and soup bases
Instant seasoning packets
Some flavored salts and spice mixes
Dairy and Cheese Products
Processed cheese spreads
Cheese-flavored snacks
Some flavored yogurt and dairy-based dips
Protein Supplements and Plant-Based Alternatives
Some protein powders
Meat substitutes (veggie burgers, plant-based sausages)
How to Identify MSG on Food Labels
MSG can be hidden under different names, making it tricky to spot on ingredient lists. When checking labels, look for these alternative terms for MSG:
Monosodium glutamate (the direct name)
Glutamic acid
Hydrolyzed vegetable protein
Autolyzed yeast extract
Yeast extract
Textured protein
Soy protein isolate
Caseinate (calcium or sodium caseinate)
Maltodextrin (sometimes contains MSG-like effects)
Even if a product states “No Added MSG,” it may still contain ingredients naturally rich in free glutamates, which can mimic the effects of MSG.
Tips for Avoiding MSG
If you want to remove MSG from your diet, follow these strategies:
Cook at Home
Preparing meals from scratch allows you to control every ingredient. Use fresh, whole foods instead of relying on processed or pre-seasoned options.
Read Labels Carefully
Always check ingredient lists and be cautious of foods with “flavor enhancers,” “seasoning blends,” or “natural flavors,” which may contain MSG derivatives.
Choose Whole, Unprocessed Foods
Opt for fresh fruits, vegetables, whole grains, and unseasoned meats. These foods are naturally free from MSG and other artificial additives.
Use Natural Flavor Enhancers
Instead of MSG, enhance flavors with:
Garlic and onion powder
Fresh or dried herbs (basil, oregano, thyme)
Nutritional yeast (if tolerated)
Lemon juice and vinegar
Homemade broth using real bones and vegetables
Be Cautious When Eating Out
When dining at restaurants, ask about MSG-free options. Avoid dishes that heavily rely on sauces, gravies, or seasoning blends that may contain MSG.
Limit Fast Food and Packaged Snacks
Fast food and packaged snacks often contain hidden MSG. Opt for whole-food-based snacks like nuts, fruits, or homemade granola.
Make Your Own Seasoning Blends
MSG is often found in spice blends like taco seasoning, ranch seasoning, and bouillon cubes. Create your own seasoning mixes using natural spices.
Avoid Artificial Meat Substitutes
Some plant-based meat substitutes contain hidden sources of MSG to mimic umami flavors. Instead, choose whole-food protein sources like beans, lentils, tofu, or homemade veggie burgers.
Natural Alternatives to MSG
If you love the umami taste but want to avoid MSG, try these natural alternatives:
Mushrooms
Dried or fresh mushrooms, especially shiitake, naturally contain umami flavors that enhance dishes.
Tomatoes
Tomatoes and tomato paste provide a rich, savory taste without added MSG.
Parmesan Cheese
Parmesan is naturally high in glutamates, offering a deep umami flavor when grated over dishes.
Seaweed
Dried seaweed, such as kombu or nori, adds a natural umami taste to soups and broths.
Miso and Fermented Foods
If you’re not sensitive to fermented foods, miso paste and kimchi can provide deep, natural flavor.
Homemade Bone Broth
Slow-cooked bone broth is rich in natural amino acids that provide depth of flavor.
Roasted Garlic and Onions
These add sweetness and complexity, mimicking the savory depth of MSG.
Conclusion
Avoiding MSG requires vigilance when selecting foods, reading ingredient labels carefully, and opting for fresh, unprocessed meals. While MSG is safe for most people, those who experience sensitivity can replace it with natural umami-rich foods. By cooking at home, making homemade seasoning blends, and choosing whole foods, you can enjoy flavorful meals without relying on artificial additives.
By following these tips, you can maintain a healthy, MSG-free diet while still enjoying delicious, savory flavors in your meals.