Is Miso Paste Low Fodmap? A Simple Guide

Are you a fan of Japanese cuisine but worried about how it might affect your FODMAP diet?

Look no further than miso paste!

This staple ingredient in Japanese cooking is made from fermented soybeans and can be used in a variety of dishes, from soups to dressings to stir-fries.

But is miso paste low FODMAP?

The answer is yes, as long as you stick to the recommended serving size of 12 grams or one tablespoon.

However, it’s important to be cautious when consuming miso soup, as it may contain high FODMAP ingredients like onion and garlic.

In this article, we’ll explore the ins and outs of miso paste and how it fits into a low FODMAP diet.

Is Miso Paste Low Fodmap?

As mentioned earlier, miso paste is low FODMAP in small serving sizes. This is because the fermentation process reduces the FODMAP content of the soybeans used to make the paste.

It’s important to note that not all miso pastes are created equal. Some may contain high FODMAP ingredients like barley, so it’s important to read labels carefully before purchasing.

If you’re unsure about a particular brand of miso paste, you can always make your own at home using low FODMAP ingredients. This way, you can control exactly what goes into your miso paste and ensure that it’s safe for your FODMAP diet.

What Is Miso Paste?

Miso paste is a traditional Japanese seasoning that’s made from fermented soybeans. The process begins by mixing the soybeans with salt and koji, a mold that’s also used to make sake. Other grains like barley, rice, or rye may also be added to the mixture. The blend then ferments for anywhere from a couple of months to years, resulting in a paste that’s darker and more complex in flavor the longer it ages.

Miso paste is a versatile ingredient that can add a savory element to many dishes. Just a tablespoon of this Japanese ingredient can add some serious flavor to tofu or a bowl of ramen. But miso paste isn’t just delicious – it’s also good for you. Because it’s a fermented seasoning, miso paste contains probiotics, which are healthy bacteria that may boost your immunity, promote a healthier gut, and help alleviate some of the symptoms of depression and anxiety.

There are different types of miso paste available in the market, including white miso or shiromiso, red miso or akamiso, and mixed miso or awasemiso. White miso is the lightest miso and has the mildest flavor, while red miso sees a longer aging time and has a more pronounced taste and higher salt content than its white counterpart. Mixed miso combines red and white miso for a bold flavor.

How Is Miso Paste Made?

Miso paste is a staple in Japanese cooking and is made from fermented soybeans. The process of making miso paste involves mixing cooked soybeans with a culture called koji, which is made from rice or barley that has been inoculated with a specific mold. This mixture is then left to ferment for several months to several years, depending on the desired flavor and texture.

During the fermentation process, the koji mold breaks down the complex carbohydrates in the soybeans into simpler sugars and amino acids. This results in a paste that is rich in umami flavor and has a distinctive aroma.

After fermentation, the miso paste is usually aged for several more months to develop its flavor further. The longer the miso paste is aged, the darker and richer its color and flavor become.

It’s important to note that miso paste can also contain other ingredients like salt, water, and sometimes other grains like barley or wheat. These additional ingredients can affect its FODMAP content, so it’s important to read labels carefully before purchasing or making your own miso paste.

Nutritional Value Of Miso Paste

Miso paste is a popular seasoning in Japanese cuisine, known for its rich umami flavor. It is made from fermented soybeans, which undergo a process that breaks down the complex carbohydrates present in the beans. This process not only reduces the FODMAP content of the soybeans but also enhances the nutritional value of the paste.

Miso paste is a good source of protein, containing all the essential amino acids needed by the body. It is also rich in vitamins and minerals, including vitamin K, manganese, and copper. Vitamin K is important for bone health and blood clotting, while manganese and copper are essential for energy production and antioxidant defense.

In addition, miso paste contains probiotics, which are beneficial bacteria that live in our gut and aid in digestion. These probiotics help to maintain a healthy balance of gut bacteria and may also boost the immune system.

However, it’s important to note that miso paste is also high in sodium. A single tablespoon of miso paste can contain up to 700 milligrams of sodium, which is about 30% of the recommended daily intake. Therefore, it’s important to use miso paste in moderation and choose low-sodium options whenever possible.


FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive discomfort for some people. The low FODMAP diet is a dietary approach that involves limiting the intake of high FODMAP foods to alleviate symptoms like bloating, gas, and abdominal pain.

Miso paste is one of the foods that can be included in a low FODMAP diet, but it’s important to be mindful of serving sizes and ingredients. For example, miso soup may not be FODMAP friendly if it contains high FODMAP ingredients like onion or garlic.

Other fermented soy products like tempeh and soy sauce can also be included in a low FODMAP diet, but again, it’s important to check labels and portion sizes.

When it comes to cheese, some types like fresh mozzarella and feta are considered low FODMAP, but it’s important to be mindful of lactose content. If lactose is a trigger for your symptoms, you may need to limit your intake of dairy products or choose lactose-free options.

Recommended Serving Size Of Miso Paste

According to the Monash FODMAP app, the recommended serving size of miso paste is 2 tablespoons or 12 grams per sitting. This may seem like a small amount, but since miso paste is a concentrated flavoring agent, a little goes a long way.

It’s important to stick to this recommended serving size as larger servings of 6.25 tablespoons or more can contain high FODMAPs like fructans, which can trigger symptoms in those with IBS.

When using miso paste in recipes, it’s important to measure out the correct amount to ensure that you stay within the recommended serving size. If you’re unsure about how much miso paste to use, you can always start with a smaller amount and adjust to taste.