Miso paste

Moderate FODMAP (Caution)2 tsp (12g)

Is miso paste low FODMAP?

Miso paste is moderate FODMAP, safe in limited portions (2 tsp (12g)).

White or red soybean miso is fine at about 2 tsp; fermentation cuts much of the GOS and fructans, but a heavy spoonful still stacks up. Avoid barley miso, which carries wheat-type fructans, and use the green tops of spring onion rather than onion in miso dishes.

FODMAP subgroups to watch

Miso paste contains fructans, GOS that can drive SIBO symptoms.

Portion threshold

White and red soybean miso climb on fructans and GOS in larger amounts, high by about 75g. Single typical servings stay in the rated range; larger servings push past the threshold.

Low-FODMAP condiments to try instead

Garlic-infused oilLow FODMAP Pickled gingerLow FODMAP Dill picklesLow FODMAP Olive oilLow FODMAP Coconut oilLow FODMAP Sesame oilLow FODMAP

A single food is only half the story. Eating miso paste in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.