Key takeaways
- Soy sauce is low FODMAP at 2 tablespoons — the brewing process breaks down GOS and fructans.
- Tamari (wheat-free / gluten-free soy sauce) is also low FODMAP and suitable for coeliac disease.
- Sweet soy sauce (kecap manis) may contain high-FODMAP sweeteners — check labels.
- Use soy sauce / tamari as a flavour base in stir-fries, marinades, and dressings.
Soy sauce is made from fermented soybeans — and like other fermented products, the fermentation process reduces the FODMAP content significantly. The result is a condiment that provides deep umami flavour and is safe at cooking amounts.
FODMAP status at a glance
- —Soy sauce (traditional), 2 tbsp (42 ml): low FODMAP
- —Tamari (gluten-free soy sauce), 2 tbsp: low FODMAP
- —Coconut aminos (soy-free alternative), 1 tbsp: low FODMAP
- —Sweet soy sauce / kecap manis: check label
- —Teriyaki sauce: often high FODMAP — garlic, onion, and/or honey in most brands
Cooking with soy sauce
- —Use tamari as the base for stir-fry sauces with ginger and sesame oil
- —Marinate chicken or tofu in tamari, garlic-infused oil, and lemon
- —Dress rice bowls with a small amount of tamari + rice wine vinegar + sesame oil
- —Use in lieu of Worcestershire sauce in savoury recipes (most Worcestershire contains garlic)
References
- 1.
