Who Should Avoid MSG? Understanding the Truth Behind Monosodium Glutamate

Monosodium glutamate (MSG) has been a subject of ongoing debate for decades. Found in everything from fast food to canned soups and Asian cuisine, MSG is a flavor enhancer that boosts the savory, umami taste in food. While it’s widely used in kitchens around the world, concerns about potential adverse reactions have led many to question, who should avoid MSG? In this comprehensive guide, we’ll dig into the science, explore potential health risks, and identify specific groups of people who may benefit from reducing or eliminating MSG from their diets. Whether you’re a health-conscious eater, have a medical condition, or simply want to understand what’s in your food, this article offers valuable insights.

What Is MSG and Why Is It Used?

Monosodium glutamate, discovered in Japan in the early 20th century, is the sodium salt of glutamic acid—an amino acid naturally found in many protein-rich foods such as tomatoes, cheese, and mushrooms. It’s most valued for its ability to enhance taste, particularly the fifth taste sensation: umami. This rich, savory flavor can make foods more delicious and satisfying without adding salt.

The Science Behind Umami

Umami, derived from the Japanese word for “pleasant savory taste,” is associated with glutamate. When MSG is added to food, it binds to specific taste receptors on the tongue, intensifying flavor and improving palatability. For this reason, food manufacturers rely on MSG to create more appealing processed products.

Where Is MSG Found?

MSG occurs naturally in some foods and is added to others. Here are common sources:

• Processed snacks (chips, flavored crackers)
• Canned soups and broths
• Frozen meals
• Fast food (especially Chinese takeout, though the “Chinese Restaurant Syndrome” myth complicates this)
• Soy sauce, fish sauce, and other condiments
• Flavorings labeled as “hydrolyzed vegetable protein” or “autolyzed yeast”

While it may be unfamiliar to some, MSG is one of the most widely consumed food additives globally.

The Controversy Surrounding MSG

MSG became infamous in the late 1960s after a letter to the New England Journal of Medicine described symptoms like headaches and numbness some experienced after eating Chinese food—coining the term “Chinese Restaurant Syndrome.” Though the term has been criticized for its cultural insensitivity, it sparked a wave of public concern about MSG.

Is MSG Really Harmful?

Regulatory agencies like the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO) classify MSG as “generally recognized as safe” (GRAS). Despite this, research into its effects continues. The answer isn’t black and white—while MSG isn’t harmful to most people, a subset of individuals may experience adverse reactions under specific circumstances.

The Role of the Blood-Brain Barrier

One concern involves glutamate’s role as a neurotransmitter in the brain. Some early animal studies suggested that high levels of glutamate could, under extreme conditions, affect the nervous system. However, normal dietary consumption of MSG does not significantly elevate blood glutamate levels in humans because the blood-brain barrier limits the passage of glutamate. Digestion typically breaks it down efficiently.

Who Should Avoid MSG? Understanding At-Risk Groups

While the vast majority of healthy individuals consume MSG without issue, there are certain groups who may need to monitor their intake carefully. These individuals include those with specific sensitivities, certain medical conditions, or special dietary needs.

1. Individuals with MSG Sensitivity

Some people report symptoms after consuming MSG, even in small amounts. Referred to as “MSG symptom complex” by the FDA, these symptoms may include:

• Headaches
• Flushing and sweating
• Facial pressure or tightness
• Chest pain
• Nausea
• Heart palpitations
• Weakness

Recognizing MSG Reactions

These symptoms typically appear within 20 minutes to 2 hours after eating and are often dose-dependent. That means the more MSG consumed, the more severe the reaction. However, double-blind, placebo-controlled studies have had mixed results—some show that individuals are unable to distinguish MSG from placebo, suggesting that psychological factors may play a role.

Nonetheless, anecdotal evidence and personal experience matter. If someone consistently reacts negatively to foods high in MSG, avoidance may be warranted—even without a clinical diagnosis.

2. People with Asthma

There has long been speculation that MSG can trigger asthma attacks in sensitive individuals. While comprehensive studies are limited, some research indicates that people with asthma, particularly those with a known sensitivity, may experience bronchoconstriction after consuming high doses of MSG.

A small number of case studies and controlled trials have documented adverse respiratory reactions, including wheezing, coughing, and shortness of breath. The National Asthma Council Australia advises asthmatics to monitor their response to MSG and keep a food and symptom diary if they suspect a link.

Important Note: This doesn’t imply that all asthmatics should avoid MSG—but those with clear food-triggered symptoms should consider it under medical guidance.

3. Individuals with Migraines or Chronic Headaches

Migraine sufferers often seek out dietary triggers to manage their condition. MSG is frequently cited as a potential culprit.

Scientific Evidence on MSG and Migraines

A 2021 review published in Frontiers in Neurology analyzed several studies and found mixed but suggestive evidence that MSG may trigger headaches in certain individuals. One placebo-controlled study showed that participants with a history of frequent headaches were more likely to experience migraine-like symptoms after ingesting 5 grams of MSG—though this is a much higher amount than typically found in meals.

In real-world diets, MSG intake is far lower—usually less than 1 gram per serving. Still, for a person prone to headaches, even small amounts could contribute to their symptom load when combined with other triggers.

Practical Advice for Migraine Sufferers

Migraine patients are advised to:

• Keep a detailed food-symptom log
• Try eliminating high-MSG foods temporarily
• Reintroduce them carefully under a doctor’s supervision

This elimination and challenge approach helps identify individual sensitivities with greater accuracy.

4. People with High Blood Pressure or Heart Disease

Although MSG contains less sodium than table salt (about 12% sodium vs. 40% in NaCl), its consumption still contributes to overall sodium intake. This is especially important for people managing high blood pressure or cardiovascular conditions.

How MSG Affects Sodium Intake

MSG is often used in processed foods, which are already high in sodium. People avoiding salt for health reasons may inadvertently consume more than they realize if they aren’t careful about labels.

For example:

The takeaway: MSG itself isn’t the primary problem; it’s the context in which it’s used. Individuals managing sodium must read food labels carefully and consider MSG-containing foods part of their broader sodium consumption.

5. Children with ADHD or Other Neurodevelopmental Disorders

There’s ongoing debate about whether food additives like MSG affect attention, behavior, or hyperactivity in children. While the primary chemicals studied in this context are artificial colors and preservatives, some parents report that flavor enhancers like MSG seem to exacerbate symptoms.

Limited Evidence, But Potential for Individual Responses

The American Academy of Pediatrics states there is no conclusive scientific evidence linking MSG to ADHD. However, individual sensitivity can’t be ruled out. If a child exhibits symptoms like hyperactivity, irritability, or sleep disturbances after eating processed or restaurant foods, it may be worth exploring dietary patterns—including MSG consumption.

Adopting a whole foods diet low in additives can benefit any child’s health and may support better concentration and mood regulation.

6. People Following Specialized Diets

Certain eating plans, such as the FODMAP diet for irritable bowel syndrome (IBS) or elimination diets for autoimmune conditions, often call for highly controlled food intake. In these cases, MSG is not typically the focus—but its presence in processed and flavor-enhanced foods makes it relevant.

For instance, many low-FODMAP compliant foods are still highly processed and may contain MSG, which can irritate the digestive tract in sensitive people. While not directly related to FODMAPs, MSG-laden processed foods may complicate gut healing during elimination phases.

Additionally, diets like the Autoimmune Protocol (AIP) emphasize whole, unprocessed foods and eliminate additives, including MSG, as a precaution.

The Broader Picture: Natural vs. Added MSG

A crucial point often missed in the MSG debate is the distinction between naturally occurring glutamate and added MSG.

Foods high in natural glutamate include:

• Aged cheeses like Parmesan
• Tomatoes and tomato juice
• Mushrooms
• Cured meats
• Soy products

These foods are generally considered healthy and are not associated with adverse reactions, even in sensitive individuals. The digestion and absorption of glutamate from whole foods appear to be different from synthetic MSG in concentrated form.

Why the Difference Matters

The form and quantity in which MSG is consumed matter. Naturally occurring glutamate is bound in proteins and released slowly during digestion. In contrast, free glutamate from added MSG is quickly absorbed, which may lead to spikes in blood levels that could be problematic for sensitive individuals.

Also, whole foods come with balancing nutrients—fiber, antioxidants, vitamins—that may mitigate any potential negative effects.

How to Identify and Avoid MSG

If you’re considering reducing your MSG intake, the first step is learning how to spot it on ingredient labels. Manufacturers often use alternate names to describe added glutamate.

Common Hidden Names for MSG

Even if MSG isn’t listed directly, these ingredients often contain free glutamate and can elicit similar responses in sensitive individuals.

Restaurant and Takeout Awareness

Avoiding MSG isn’t just about reading labels. Many restaurants, especially fast-casual chains and Asian cuisines, use MSG to enhance flavor. You can:

• Ask directly whether MSG is used
• Choose restaurants that advertise as “MSG-free”
• Opt for fresh, homemade meals

Remember: The “No MSG” label is not regulated everywhere, so some restaurants may still use glutamate-rich ingredients like soy sauce or bone broth.

MSG and the Nocebo Effect

The nocebo effect—where negative expectations cause real physical symptoms—may explain some reactions to MSG. Several blinded studies have shown that when participants don’t know whether they’re consuming MSG, symptom reporting drops significantly.

This suggests that for some, the belief that MSG is harmful may be more influential than the chemical itself. Psychological factors, past experiences, and media narratives can all shape perception.

That said, this does not invalidate the experiences of those who genuinely feel worse after consuming MSG. Instead, it highlights the importance of personalized nutrition and understanding one’s own body.

Healthy Alternatives to MSG

Reducing MSG doesn’t mean sacrificing flavor. Many natural alternatives can enhance umami taste without additives.

Umami-Rich Whole Foods

Replace processed flavorings with:

• Dried mushrooms (porcini, shiitake)
• Fermented foods like miso and kimchi
• Tomato paste
• Seaweed (kombu)
• Fish sauce or anchovies (in moderation)
• Aged cheeses (in non-vegan diets)

These ingredients enrich dishes naturally and support overall health with nutrients and beneficial compounds.

Cooking Techniques That Build Flavor

Simple methods like:

– Slow-cooking stews and broths
– Roasting vegetables to caramelize natural sugars
– Fermenting sauces at home
– Using herbs and spices such as garlic, onion, and smoked paprika

can dramatically improve taste without any need for synthetic additives.

Conclusion: A Personalized Approach to MSG

So, who should avoid MSG? The short answer: those who experience symptoms after consuming it, people managing certain medical conditions, and anyone choosing a whole-foods-based lifestyle.

For the majority of people, MSG is safe when consumed in normal amounts. However, individual differences in sensitivity, health status, and dietary goals mean that a one-size-fits-all recommendation doesn’t apply.

Ultimately, the best approach is awareness. Read labels. Pay attention to how your body responds. Consider a short elimination trial if you suspect MSG may be affecting your well-being. And when in doubt, consult with a healthcare provider or registered dietitian for personalized guidance.

By making informed choices, you can enjoy flavorful food while prioritizing your health—whether or not that includes MSG.

Who should avoid MSG due to allergies or sensitivities?

Individuals who have been medically diagnosed with a sensitivity or allergy to monosodium glutamate (MSG) should avoid its consumption. Although true allergies to MSG are extremely rare, some people may experience adverse reactions such as headaches, flushing, sweating, facial pressure, or numbness—symptoms sometimes called “Chinese Restaurant Syndrome.” These symptoms are typically mild and short-lived, but those who consistently experience them after consuming MSG should consult a healthcare provider for evaluation and possible dietary modifications.

It’s important to distinguish between a true allergy—a response involving the immune system—and sensitivity, which involves other physiological reactions. Medical professionals typically recommend an elimination diet or supervised challenge test to confirm MSG sensitivity. For those with confirmed reactions, avoiding processed foods, restaurant meals, and packaged snacks where MSG is commonly used can help prevent unwanted symptoms. Reading ingredient labels carefully and asking about additives in prepared foods is essential for managing sensitivity.

Can people with asthma safely consume MSG?

Most people with asthma can consume MSG without any issues, but a small subset may experience worsened symptoms after intake. The idea that MSG triggers asthma attacks originated from case reports in the 1980s, but subsequent scientific studies have not consistently supported this link. The Asthma and Allergy Foundation of America states that MSG is unlikely to be a common trigger, and controlled studies have failed to show a strong connection between MSG consumption and asthma exacerbations in the general asthmatic population.

Nevertheless, if an individual with asthma notices breathing difficulties, wheezing, or chest tightness after eating foods containing MSG, they may be uniquely sensitive. In such cases, avoiding MSG can be a cautious step to prevent potential flare-ups. Consulting a doctor or allergist for proper assessment is advised, especially before making significant dietary changes. Ultimately, blanket avoidance is not recommended for all asthmatics, but personal observation and medical guidance should inform decisions.

Is MSG harmful for people with high blood pressure?

MSG contains sodium, which is a concern for individuals managing high blood pressure, but its sodium content is lower than that of table salt. MSG is approximately 12% sodium, compared to 40% in regular table salt. When used to replace some salt in cooking, MSG may actually help reduce overall sodium intake, potentially benefiting blood pressure control. However, since it still contributes sodium, those with hypertension should consume it in moderation and account for it as part of their total daily sodium intake.

The American Heart Association emphasizes reducing overall sodium from all sources to manage blood pressure. While MSG itself is not inherently more harmful than other sodium-containing ingredients, people with high blood pressure need to be mindful of cumulative sodium from processed and restaurant foods where MSG is often used. Choosing fresh, whole foods and preparing meals at home allows better control over sodium levels, whether from salt or MSG.

Should pregnant women avoid MSG?

Pregnant women do not need to avoid MSG, as current research indicates it is safe for consumption during pregnancy when eaten in typical amounts. The U.S. Food and Drug Administration (FDA), World Health Organization (WHO), and other health authorities classify MSG as generally recognized as safe (GRAS). Glutamate, the active component in MSG, is naturally present in many foods and is also produced by the human body, playing a role in normal metabolism and brain function.

There is no scientific evidence suggesting that moderate MSG intake harms fetal development or pregnancy outcomes. In fact, since MSG can enhance flavor, it may help pregnant women maintain adequate nutrition if taste changes or nausea make eating difficult. As with all additives, moderation is key. Pregnant women concerned about food additives should focus on a balanced diet rich in whole, minimally processed foods and discuss any dietary restrictions with their healthcare provider.

Is MSG unsafe for children?

MSG is considered safe for children by major health organizations, including the FDA and the European Food Safety Authority (EFSA). Children metabolize glutamate similarly to adults, and there is no evidence that normal dietary intake of MSG causes long-term harm. In fact, glutamate is naturally found in breast milk and many common foods that children eat, such as tomatoes, cheese, and mushrooms. The body treats naturally occurring and added glutamate the same way, breaking it down efficiently in the digestive system.

While some anecdotal reports suggest hyperactivity or behavioral changes in children after consuming MSG, scientific studies have failed to confirm these effects. Parents concerned about additives can choose whole, unprocessed foods to reduce exposure, but there is no medical justification for avoiding MSG unless a child has a documented sensitivity. Monitoring individual responses and focusing on overall diet quality is more beneficial than targeting MSG alone.

Do people with migraines need to avoid MSG?

Some individuals with migraines report that MSG triggers their headaches, leading to its reputation as a potential migraine inducer. However, scientific evidence on this connection remains inconclusive. While a small number of people may find MSG to be a personal trigger, controlled clinical studies have not consistently demonstrated that MSG causes migraines in the broader population. Headache triggers can vary widely between individuals and often include stress, hormones, lack of sleep, and other dietary factors.

For migraine sufferers who suspect MSG as a trigger, keeping a detailed food and symptom diary can help determine whether a true link exists. If patterns emerge, a temporary elimination of MSG-containing foods under a doctor’s supervision can be useful. However, complete avoidance is unnecessary for most migraine patients. Identifying and managing one’s unique triggers is far more effective than eliminating a single additive without evidence of sensitivity.

Should individuals with kidney disease limit MSG?

People with advanced kidney disease may need to monitor their intake of various substances, including sodium and certain amino acids, but MSG is not usually singled out as a major concern. Since the kidneys help regulate glutamate levels, impaired kidney function could theoretically affect glutamate metabolism. However, there is limited evidence directly linking MSG consumption to worsened kidney function, and clinical guidelines typically focus on overall protein, sodium, and potassium intake rather than MSG specifically.

Patients with chronic kidney disease (CKD) should follow personalized dietary advice from a registered dietitian or nephrologist. While MSG may contribute to sodium intake, its impact is minor compared to other sources. For those on a restricted diet, choosing fresh ingredients over processed foods naturally reduces exposure to both MSG and excess sodium. The emphasis should remain on adhering to prescribed dietary plans rather than targeting isolated additives like MSG without medical indication.