MSG, also known as monosodium glutamate, is a food additive used to enhance the flavor of many foods, including many processed items. Some people have negative reactions to MSG that include headache, sweating, heart palpitations, numbness and nausea. Avoid MSG by learning which foods are safe to eat. Ask your doctor for a list of safe ingredients and carry it with you when shopping so you are able to choose items that won't make you sick.
Fruits and Vegetables
Fresh produce is naturally free of MSG and is a healthy part of a well-balanced diet. Wash them well in case they have come into contact with a food that does contain MSG. Be careful with canned fruits and vegetables, which may contain MSG or ingredients that contain it. For example, canned mushroom sauces likely have MSG in them. Canned fruit pie fillings may also contain it. A fresh vegetable salad is safe, but prepared versions may not be as many of the dressings used have MSG for flavoring purposes.
Meat
Meat that is cut and packaged at your local supermarket is likely free of MSG, making it a safe choice if you are limiting your intake. This includes beef, pork, chicken and fish. However, preformed hamburger patties and marinated cuts of meat could contain MSG, so read the ingredients before buying. Cold cuts, hot dogs, sausages and other types of processed meats are often prepared with MSG so avoid them unless you know they are safe. Some brands of canned tuna and salmon contain MSG as well.
Cereal
While not all types of cereal are safe on an MSG-free diet, some brands don't have any of the additive. Cereals that contain the least amount of ingredients are your best options and include choices like Cheerios and Shredded Wheat. Processed cereals that contain preservatives are more likely to include MSG on the ingredient list. Cereal that contains marshmallows, dried fruit, or colored dyes are also items you will probably need to avoid.
Condiments
Many types of condiments use MSG so reading ingredient lists is very important. Look for gourmet salad dressings, which are less likely to contain MSG. Ketchup and mustard are generally safe, but opt for versions with the least amount of ingredients. Some types of gourmet barbecue sauce will be free of MSG as well. If you are unsure, call the manufacturer and ask about the ingredients used. Homemade salsa, chutney and relish are goods ways to ensure a safe condiment because you have more control over the ingredients used to prepare them.
