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Miso
Glycine max (fermented)
Fermented Food
Contains Soy
Moderate FODMAP
Bowl of miso paste

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Standard serving size for miso paste

Safe Serving Size: Small amounts are generally well tolerated

Active Compounds: Fructans, GOS (Galacto-oligosaccharides)

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Moderate to high depending on serving size

Specific symptoms: Bloating, gas, abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

coconut aminos

Coconut aminos

fish sauce

Fish sauce

bone broth

Bone broth

Substitution ratio: 1:1 for most recipes

Processing Effects

Fermentation can slightly reduce FODMAP content

Diluting in soups or broths may help with tolerance

Stacking Considerations

Avoid combining with:

  • soy sauce
  • tempeh
  • tofu
  • seitan

Safe complementary foods: Rice, eggs, and most vegetables in moderate amounts

Reintroduction Guidelines
  1. Start with 1 teaspoon (5g) mixed in soup
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 2 teaspoons
  4. Maximum test portion: 1 tablespoon (15g)

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Japanese soups
  • marinades
  • dressings
  • vegetarian dishes
  • ramen

Alternative names: soybean paste, fermented soybean paste, 味噌

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Individual soy tolerance
  • Portion size

Tip: Keep a food diary to track your personal tolerance levels and reactions