Monosodium glutamate (MSG) is used as a flavor-enhancing food additive. It has a bad reputation because many believe it can cause allergy-like symptoms and side effects.
However, much of the evidence for this is anecdotal, and clinical studies on the subject are limited. So what’s the truth about MSG? Is it really as bad as it’s been made out to be?
Despite concerns, decades of research have mostly failed to demonstrate a relationship between MSG and serious reactions. People have reported reactions after eating foods with MSG, but until recently, researchers had been unable to scientifically prove the allergy.
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- headache
- a burning sensation in the chest
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The exception to the safety of MSG is in children. A 2011 study in
Those sensitive to MSG may experience:
- headache
- hives
- runny nose or congestion
- mild chest pain
- flushing
- numbness or burning, especially in and around the mouth
- facial pressure or swelling
- sweating
- nausea
- digestive upset
- depression and mood swings
- fatigue
More serious symptoms may include:
- chest pain
- heart palpitations
- shortness of breath
- swelling in the throat
- anaphylaxis
Your doctor may ask if you’ve eaten any food containing MSG within the last two hours if they suspect you have a MSG allergy. A rapid heart rate, abnormal heart rhythm, or a reduction of airflow to the lungs may confirm an MSG allergy.
Most allergic reactions to MSG are mild and go away on their own. More serious symptoms, such as anaphylaxis, require emergency treatment in the form of a shot of epinephrine (adrenaline).
Call your doctor and go to the nearest emergency room immediately if you experience one of the following symptoms:
- shortness of breath
- swelling of the lips or throat
- heart palpitations
- chest pain
The best treatment for a food allergy is to avoid eating that food. However, according to the U.S. Department of Agriculture, MSG occurs naturally in virtually all food. It’s found in high doses in food that is high in protein, such as:
- meat
- poultry
- cheese
- fish
Labeling is only required when MSG is added as an ingredient. In those cases, it’s listed as monosodium glutamate.
People with an allergy or intolerance to MSG should avoid packaged and processed foods. Instead, opt for raw foods including fruits, vegetables, and organic meats. Other substances to avoid that are either secondary names or contain MSG include:
- dried meats
- meat extracts
- poultry stocks
- hydrolyzed protein, which may be used as binders, emulsifiers, or flavor enhancers
- maltodextrin
- modified food starch
Food labels may refer to these products as “dried beef,” “chicken stock,” “pork extract,” or “hydrolyzed wheat protein.”
It was previously thought that a very small portion of the population had a reaction to MSG. More recent research suggests that it may be more widespread. Try avoiding the foods listed above if you suspect an MSG allergy. There’s a good chance that you’ll experience only mild discomfort if you eat foods containing MSG.
If you have a complex medical history or tend to have allergies, you might consider limiting your intake of MSG until further research can confirm its safety. You can also test your reaction at home by trying an “elimination diet.” To do this, try removing certain foods from your diet and adding them back in later, while paying close attention to how your body reacts. This may help you pinpoint which substances are causing your allergy or allergies.
Your doctor may put you on a strict avoidance or preservative-free diet and prescribe an epinephrine shot if you’ve experienced severe reactions.