Strategies for MSG Avoidance

Monosodium glutamate (MSG) serves as a common flavor enhancer in Asian dishes and various commercial food items. Research suggests that MSG consumption may contribute to both short-term health issues like headaches and nausea, as well as long-term problems such as fatigue, pancreatic disorders, ADHD, and even obesity. While some individuals are unaffected by MSG, others exhibit severe sensitivity to it. To steer clear of MSG, adopt proactive measures in restaurants and become adept at scrutinizing product labels.

Avoiding Non-Food Items Containing MSG: Certain cosmetics, soaps, shampoos, and hair conditioners may contain MSG if their ingredients include terms like 'hydrolyzed,' 'protein,' or 'amino acids.' Additionally, some medications, vitamins, and dietary supplements may contain MSG in their binders and fillers. It's advisable to consult a pharmacist if uncertain.

Opt for a Fresh, Whole Foods Diet: MSG is prevalent in nearly all processed foods. Opt for fresh vegetables and fruits, and utilize simple seasonings like salt and pepper instead of flavoring salts and packaged seasonings.

Embrace Cooking from Scratch: Given MSG's presence in most prepackaged and restaurant meals, consider preparing your meals from scratch to have better control over your food intake.

Avoiding Foods with Trace MSG Content: If you're highly sensitive to MSG, steer clear of common products that may contain small amounts of MSG. These include low-fat or fat-free foods, enriched foods, vitamin-enriched foods, and various additives like corn starch and corn syrup.

Scrutinize Labels Thoroughly: Don't rely solely on 'no MSG' claims on packaging. Familiarize yourself with alternative names for MSG used by food manufacturers. Even if a product claims to be MSG-free, it may still contain MSG under different names. Look out for ingredients like processed free glutamic acid, yeast extract, and hydrolyzed products, which may indicate MSG content.

Be Mindful of Salty Snack Foods: Numerous processed salty snacks contain MSG. Exercise caution when purchasing flavored chips, crackers, or nuts. Examples include Doritos, Cheetos, and virtually all flavored potato chips.

Avoid Deli Meats: Deli meats typically contain MSG. Chicken and sausages are among the products that may contain MSG additives.

Exercise Caution with Dressings: Ranch dressing commonly contains MSG, and many other salad dressings do as well. Additionally, be cautious of vegetable dips and other condiments like soy sauce, Parmesan cheese, gravies, and dipping sauces.

Stay Alert with Broths and Soups: Bouillon and broths often contain MSG. Even popular soup brands may include MSG in their canned products.

Specify Your Preference for MSG-Free Food: Inform servers of your preference to have your meal prepared without MSG. While many restaurants have shifted away from using MSG, it's still advisable to confirm and insist on the absence of MSG in your food order.

Avoid Certain Menu Items While Dining Out: If you wish to dine out while avoiding MSG, familiarize yourself with foods likely to contain MSG. Common culprits include vegetable broths, breads, dressings, soy products, sweeteners, and flavorings.

Be Cautious with Fast Food: Most fast food chains, such as McDonald's, Burger King, KFC, Pizza Hut, and Chick-fil-A, incorporate MSG into their menu items. To identify specific items containing MSG, consult the restaurant's website for ingredient listings.