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LOW HISTAMINE EATING · FOOD CHECK

Soy Sauce and Histamine: Is Soy Sauce High in Histamine?

Why soy sauce is often avoided with histamine intolerance, what is in tamari and Maggi, and what to season with instead.

In short: Soy sauce is considered unfavourable with histamine intolerance because it ferments for months, which produces histamine. A good low histamine alternative is an unfermented seasoning sauce such as Basic Asia coconut aminos, lab-tested low in histamine and used 1:1.

Why a problem? Overview The alternative Recipes FAQ

Why soy sauce is a problem with histamine intolerance

Soy sauce is made by maturing soybeans, and usually wheat, with salt and mould cultures for months. During this fermentation, microorganisms break down protein, and histamine is produced. The longer and warmer the maturation, the more histamine. The content varies greatly from bottle to bottle, which makes soy sauce hard to dose.

On top of that, many people with histamine intolerance react to small amounts. A dash of soy sauce in the pan can be enough to make the “barrel” overflow.

Months of fermentation

During maturation, microorganisms break down protein and histamine is produced.

Content varies widely

The longer and warmer the maturation, the more histamine. It differs from bottle to bottle.

Small amounts are enough

Even a dash of soy sauce in the pan can be too much.

Soy sauce and similar seasoning sauces at a glance

Seasoning sauceAssessmentWhy
Soy sauce, traditionally brewed● often avoidedMonths of fermentation, histamine content varies greatly
Tamari● often avoidedAlso a fermented soy sauce, just with little or no wheat
Miso, fish sauce● often avoidedFermented and matured for a long time
Seasoning such as Maggi● often avoidedMade from hydrolysed protein and yeast extract
Basic Asia coconut aminos● lab-tested low in histamineNot fermented, no soy or wheat, just three ingredients

Tofu and other soy products also appear among the foods more often avoided on many lists, for example in the leaflet from the Technical University of Munich. Fermented soy products such as miso or tempeh are considered particularly rich in biogenic amines.

Basic Asia Coco Aminos von Eat Tolerant

The low histamine soy sauce alternative: Basic Asia coconut aminos

Basic Asia coconut aminos by Eat Tolerant is made from just coconut blossom nectar, water and sea salt. The seasoning sauce is not fermented, contains neither soy nor wheat and is lab-tested low in histamine.

  • Taste: fruity and savoury, a little milder and rounder than soy sauce
  • Amount: 1:1 like soy sauce, add a pinch of salt if needed
  • Acidity: A dash of verjus replaces rice vinegar or lime
Basic Asia in our shop

More about Eat Tolerant and Basic Paprika →

Recipes with Basic Asia instead of soy sauce

Asian stir-fry with beef, peppers and spring onion with rice, next to a bottle of Eat Tolerant Basic Asia
Quick stir-fried colourful Asian skillet

Seared beef with peppers and onion, seasoned with Basic Asia instead of soy sauce: quick[Weiterlesen]

Creamy chicken and pepper skillet with herbs on a white plate
Creamy chicken and pepper skillet

Chicken and peppers in a creamy sauce made with Basic Paprika and cream: a quick[Weiterlesen]

Cremige Hähnchen-Pasta mit Knoblauch und Sahnesoße, mit Verjus extra-sauer statt Zitrone verfeinert. Histaminarm gedacht, laktosefrei möglich.
Creamy chicken pasta with verjus

With low histamine in mind: creamy chicken pasta with garlic, freshened with verjus instead of[Weiterlesen]

All recipes

Frequently asked questions about soy sauce and histamine

Traditionally brewed soy sauce matures for months. This fermentation produces histamine, and the content varies greatly depending on how it is made. That is why soy sauce is often avoided with histamine intolerance.

A good choice is an unfermented seasoning sauce such as Basic Asia coconut aminos, made from coconut blossom nectar, water and sea salt. It is used 1:1 like soy sauce and is lab-tested low in histamine.

Seasonings such as Maggi are usually made from hydrolysed protein and yeast extract. That is why many tolerance lists also include them among the foods more often avoided.

No. Tamari is a soy sauce with little or no wheat, but it is fermented in the same way. This makes no difference to the histamine content.

Yes. Basic Asia coconut aminos by Eat Tolerant is not fermented, contains neither soy nor wheat and is lab-tested low in histamine. How well you tolerate it still varies from person to person.