Is Tamari Always Gluten-free? We Have the Answer! - Little Helpers

TL;DR

Tamari is traditionally made without wheat and is therefore typically gluten-free. However, it’s important to always check the label, as some brands may contain traces of wheat or be produced in facilities that process wheat products.

Quick Tips

1
Low in gluten or gluten-free (depending on the brand)

2
Lower in sodium compared to regular soy sauce

3
Rich in protein

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Tamari Always

Low in gluten or gluten-free (depending on the brand)

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2 Who should avoid Tamari Always

People with soy allergies or sensitivities, as tamari is made from soybeans

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to Tamari Alwaysand with short descriptions:

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Benefits of Tamari Always

Benefits of Tamari Always
Low in gluten or gluten-free (depending on the brand)
Lower in sodium compared to regular soy sauce
Rich in protein
Contains essential amino acids
Good source of manganese
Contains antioxidants
May help reduce inflammation
Supports digestive health due to its fermentation process
Contains probiotics, which are beneficial for gut health
May help lower cholesterol levels
Contains vitamin B3 (niacin)
Provides a umami flavor, which can help reduce salt intake in meals
May have antimicrobial properties
Could potentially aid in weight management as a low-calorie flavoring
May help regulate blood sugar levels
Contains trace minerals like zinc and copper
It’s important to note that while Tamari has these potential benefits, it should still be consumed in moderation as part of a balanced diet.

Who should avoid Tamari Always

Who should avoid Tamari Always
People with soy allergies or sensitivities, as tamari is made from soybeans
Individuals on a low-sodium diet, as tamari is high in sodium
Those with celiac disease or gluten sensitivity should check labels carefully, as some tamari brands may contain traces of wheat
People with hypertension or heart conditions who need to limit their sodium intake
Individuals with certain kidney problems who need to restrict their sodium consumption
Those following a low-FODMAP diet, as soybeans are high in FODMAPs
Individuals taking certain medications that interact with high-sodium foods (consult with a healthcare provider)
People with histamine intolerance, as fermented soy products like tamari can be high in histamines
Those on a strict low-iodine diet, as tamari contains iodine
Individuals with specific dietary restrictions that exclude fermented foodsRemember, it’s always best to consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have health concerns or dietary restrictions.

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Gluten Free Alternatives

Here are five gluten-free alternatives to Tamari Alwaysand with short descriptions:

Gluten Free Alternatives
Coconut Aminos:A soy-free, gluten-free sauce made from coconut tree sap and sea salt. It has a milder, slightly sweeter flavor than tamari and is lower in sodium.
Liquid Aminos:A gluten-free, soy-based seasoning sauce that's similar to tamari but with a milder flavor. It's made by treating soybeans with an acidic solution to break them down into free amino acids.
Bragg's Liquid Aminos:A specific brand of liquid aminos that's gluten-free and made from non-GMO soybeans. It has a savory, salty taste similar to soy sauce but with less sodium.
Gluten-free Soy Sauce:Some brands offer specially formulated soy sauces that are made without wheat, using only soybeans, salt, and water. These provide a traditional soy sauce flavor while remaining gluten-free.
Fish Sauce:While not a direct substitute, fish sauce can add a similar umami flavor to dishes. It's made from fermented fish and salt, providing a rich, savory taste that's naturally gluten-free.

Health Information

? Frequently Asked Questions

4 questions

1 Can celiacs eat tamari?

Tamari is generally considered safe for celiacs to consume. Unlike regular soy sauce, tamari is typically made without wheat. However, it's important for celiacs to always check the label to ensure the tamari is certified gluten-free. Some brands may contain trace amounts of wheat or be produced in facilities that also process wheat products.

2 What is the difference between tamari and GF soy sauce?

Tamari and gluten-free soy sauce are similar products, but have some key differences. Tamari is traditionally made primarily from soybeans, with little to no wheat, while gluten-free soy sauce is specifically formulated to exclude wheat and other gluten-containing ingredients. As a result, tamari tends to have a richer, more complex flavor compared to gluten-free soy sauce. Both can be suitable alternatives for those avoiding gluten, but it's important to always check labels to ensure the product meets individual dietary needs.

3 What is in soy sauce that makes it not gluten-free?

Soy sauce typically contains wheat as one of its main ingredients. The wheat provides gluten, which is a protein found in many grains. Traditional soy sauce is made by fermenting soybeans and wheat together with salt and water. For those with gluten sensitivities or celiac disease, there are gluten-free soy sauce alternatives available, such as tamari, which is usually made without wheat.

4 Is Kikkoman tamari soy sauce gluten-free?

Kikkoman tamari soy sauce is not gluten-free. While traditional tamari is typically made without wheat, Kikkoman's version does contain wheat as an ingredient. This means it is not suitable for those with celiac disease or gluten sensitivity. However, Kikkoman does offer a gluten-free tamari soy sauce option, which is specifically labeled as such.

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Our Expert

Drs. Ilse van Asperen

Orthomolecular Therapist, Nutritional Coach & Professional Editor

Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. Read more on Drs. Ilse van Asperen's own website

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

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