How to minimize the consumption or exposure to monosodium glutamate

Monosodium glutamate is a flavor enhancer widely used in Asian dishes and various other commercially available foods. Several studies have indicated that it can cause both short-term and long-term health problems, such as headaches, nausea, fatigue, pancreatic issues, attention-deficit hyperactivity disorder (ADHD), and even obesity. While some people are not affected by MSG, many are particularly sensitive to it. To avoid exposure, be cautious when dining out and make it a habit to carefully read product labels.

Discontinue using non-food products that may contain monosodium glutamate. Certain cosmetics, soaps, shampoos, and hair care products may contain MSG if their ingredients list includes "hydrolyzed" (hydrolyzed), "protein", or "amino acids".

• Some medications, vitamins, and supplements may also contain MSG. If in doubt, ask the seller for clarification.

Follow a natural, fresh, whole-food diet. Monosodium glutamate is found in almost all processed foods. This means that when you buy packaged food, there's a high chance you'll consume some MSG. Opt for fresh fruits and vegetables, and stick to simple seasonings like salt and pepper.

• Instead of using packaged salts and seasonings, try fresh herbs and spices to enhance your meals.

Cook for yourself. Monosodium glutamate is present in most packaged foods, frozen meals, and restaurant dishes. Therefore, by cooking your own meals, you have control over the ingredients and what you're consuming.

• Purchase fresh, natural ingredients instead of canned or processed foods.

Avoid foods that may contain even small amounts of monosodium glutamate if you are highly sensitive to it. These might include low-fat or fat-free foods, supplements, vitamin-rich foods, cornstarch, modified starch, corn syrup, butter margarine, grape sugar, brown rice syrup, rice syrup, powdered milk, or 1% and 2% milk.

Read the labels carefully. Do not trust labels that claim "MSG-free" because MSG may be listed under various names. It's important to familiarize yourself with the common terms used by food manufacturers to refer to monosodium glutamate. Remember, a product without the explicit mention of monosodium glutamate may still contain it in some form. Pay attention to the following ingredients:

• Monosodium glutamate, processed glutamic acid salts
• Calcium glutamate, monopotassium glutamate, magnesium glutamate, monoammonium glutamate, sodium glutamate
• Glutamic acid
• Sodium caseinate, calcium caseinate
• Yeast extract, autolyzed yeast
• Concentrated whey protein
• Structural proteins, vegan protein extracts
• Hydrolyzed products, including hydrolyzed vegetables or proteins
• The source of the hydrolyzed protein will usually be listed on the ingredient label. For example, if the product contains unprocessed tomatoes or wheat, it may be listed as "tomato" or "wheat". However, if the ingredient reads "tomato protein" or "hydrolyzed wheat protein", the product may contain monosodium glutamate.

Pay attention when buying salty snacks. Processed salty snacks can contain monosodium glutamate. Be cautious when purchasing fried potatoes, chips, or nuts.

• Doritos, Cheetos, and nearly all types of potato chips contain monosodium glutamate.

Avoid deli meats. Deli meats often contain monosodium glutamate. Chicken and sausages also tend to have it in their ingredients.

Be cautious with sauces. Ranch dressing always contains monosodium glutamate, and most other salad dressings follow suit. Besides dressings, be mindful of vegetable dips.

• Be especially cautious when using soy sauce, Parmesan cheese, gravy, and dipping sauces.

Be careful when slurping soup and broth. Soups and broths may contain monosodium glutamate. Even the most popular soup brands use it in their recipes.

Inform the server that you don't want dishes with monosodium glutamate. Many restaurants have stopped using MSG in their cooking. However, to feel more comfortable, you can specifically request that your dish be prepared without it.

Avoid certain dishes when dining out. If you want to avoid monosodium glutamate while eating out, it's a good idea to avoid certain types of dishes. Common dishes with MSG include vegetable soups, bread, sauces, soy-based products, sweeteners, and spices.

Think carefully before choosing fast food. Most fast food chains like McDonald's, Burger King, KFC, Pizza Hut, and Chick-fil-A add monosodium glutamate to their food. To know exactly which dishes contain MSG, check the restaurant's website for an ingredient list.