What is MSG and why might it cause reactions?

MSG (monosodium glutamate, E621) is a flavour enhancer that adds umami taste. While regulatory bodies consider MSG safe, some individuals report sensitivity symptoms including headaches, flushing, sweating, and numbness. The mechanism isn't fully understood, but tracking your intake and symptoms can help determine if YOU are sensitive.

What foods contain MSG and hidden glutamates?

MSG (E621) is found in crisps, ready meals, stock cubes, Chinese food, instant noodles, seasonings, soups, and processed snacks. Hidden glutamates also appear as yeast extract, hydrolysed vegetable protein (HVP), autolysed yeast, natural flavourings, and E620-E625. These all provide free glutamates.

How do I know if I'm sensitive to MSG?

MSG sensitivity symptoms typically occur within 1-2 hours of eating and include headaches, facial flushing, sweating, chest tightness, numbness/tingling (especially around mouth), and palpitations. Tracking your food intake and noting when these symptoms occur helps identify if MSG is your trigger.

Track MSG Sensitivity & Hidden Glutamates

Headaches after Chinese food? Flushing after eating crisps? MSG (E621) and related glutamates are in more foods than you think. NutraSafe finds all forms of glutamate in ingredient lists and tracks your reactions to determine if you're sensitive.

What is MSG?

MSG (monosodium glutamate, E621) is a flavour enhancer that provides umami - the savoury "fifth taste". It's the sodium salt of glutamic acid, an amino acid found naturally in many foods.

While regulatory bodies worldwide consider MSG safe, some individuals report sensitivity symptoms. The scientific evidence is mixed, but if YOU consistently react after eating MSG-rich foods, tracking can help confirm the connection.

Glutamate E-Numbers

E-Number	Name	Notes
E620	Glutamic Acid	The base form of glutamate
E621	Monosodium Glutamate (MSG)	Most common form - the classic "MSG"
E622	Monopotassium Glutamate	Potassium version
E623	Calcium Diglutamate	Calcium version
E624	Monoammonium Glutamate	Ammonium version
E625	Magnesium Diglutamate	Magnesium version

Hidden Sources of Glutamates

MSG isn't always listed as "MSG" or "E621". These ingredients also contain significant free glutamates and can trigger the same reactions:

Yeast extract - Very common in crisps, Marmite, stock cubes, soups
Hydrolysed vegetable protein (HVP) - Common in ready meals and processed foods
Hydrolysed plant protein - Same as HVP
Autolysed yeast - Similar to yeast extract
Natural flavouring - Can contain glutamates (frustratingly vague label term)
Soy sauce - High in naturally-occurring glutamates
Fermented foods - Fermentation creates free glutamates

🔍 The "No MSG" Trap

Products labelled "No MSG" or "No Added MSG" can still contain high levels of free glutamates from yeast extract, HVP, or natural flavourings. NutraSafe flags ALL glutamate sources, not just E621.

MSG Sensitivity Symptoms

Symptoms typically occur within 15 minutes to 2 hours of eating. The collection of symptoms has been called "MSG symptom complex" (previously "Chinese restaurant syndrome").

🤕 Headache (often described as pressure)

😳 Facial flushing, warmth

💧 Sweating

😶 Numbness/tingling (face, neck)

💓 Heart palpitations

😰 Chest discomfort

🤢 Nausea

😵 General weakness

Foods High in MSG & Glutamates

🥡 Chinese Takeaway

Often contains added MSG. Ask for "no MSG" but be aware of soy sauce and other natural glutamates.

🍜 Instant Noodles

Most brands contain MSG or yeast extract in the flavour sachets. Check ingredients.

🥔 Crisps & Snacks

Flavoured crisps typically contain yeast extract or MSG. Plain/salted are usually safe.

🍲 Stock Cubes & Gravy

Bisto, Oxo, most stock cubes contain MSG. Look for "MSG-free" alternatives.

🥫 Ready Meals

Many contain yeast extract or HVP for flavour. Scan before buying.

🥣 Soups (Tinned/Packet)

Most commercial soups contain glutamates. Fresh/homemade is safer.

🌶️ Seasonings & Sauces

Many seasoning blends, soy sauce, fish sauce, Worcestershire sauce.

🧀 Parmesan Cheese

Naturally very high in glutamates. Same with aged cheeses.

💡 Natural vs Added

Tomatoes, parmesan, mushrooms, and soy sauce are naturally high in glutamates. If you react to added MSG but not these foods, your sensitivity may be dose-related or involve other factors in processed foods.

How to Track MSG Sensitivity

1. Scan Foods Before Eating

Use NutraSafe to scan barcodes. The app flags E620-E625, yeast extract, HVP, autolysed yeast, and other glutamate sources.

2. Log Reactions When They Occur

When you experience symptoms, log them immediately:

Select relevant symptoms (headache, flushing, etc.)
Note severity and timing
The app will correlate with what you recently ate

3. Track Your Total Glutamate Load

Some people can tolerate small amounts but react to high doses. A meal combining soy sauce + parmesan + stock cube might trigger symptoms when each alone wouldn't. Tracking helps identify your threshold.

4. Review Patterns

After several logged reactions, check which ingredients consistently appear. If glutamate sources show up before most reactions, you've likely identified your sensitivity.

Find Hidden Glutamates in Your Food

Scan ingredients lists. Track your reactions. Discover your MSG sensitivity threshold. Free to download.

Download NutraSafe Free

Related Guides

Always check the label. NutraSafe helps you spot potential triggers and track reactions — but ingredients change and cross-contamination varies by batch. The packaging is your source of truth.