FODMAP checker
Tamari (Wheat-Free Soy Sauce)
Why is tamari low FODMAP when soy sauce isn't?
Regular soy sauce is brewed with wheat, which introduces fructans and makes it high FODMAP in even small amounts. Tamari is brewed without wheat — it's the traditional Japanese style of soy sauce — and is therefore low FODMAP at normal serving sizes.
Monash certifies tamari as low FODMAP at up to 2 tablespoons (42ml). It tastes slightly richer and less salty than regular soy sauce but is an excellent substitute in stir-fries, marinades, and dipping sauces.
Tips & alternatives
- 🏷Check the label says 'wheat-free'Not all tamari is wheat-free — some brands add small amounts of wheat. Look for 'gluten-free tamari' or 'wheat-free tamari' explicitly on the label.
- 🍶Use 1:1 in any soy sauce recipeSubstitute tamari for regular soy sauce at equal volume in any recipe. The flavour is almost identical.
Frequently asked questions
Can I use coconut aminos instead of tamari?
Yes. Coconut aminos are low FODMAP at 2 tablespoons and are a good alternative if you want to avoid soy entirely. They're slightly sweeter and less salty than tamari.
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