Soy vs Tamari?

Soy vs Tamari? Same same but different! 
 

Anyone who has survived the elimination phase of the low FODMAP diet will value the importance of FLAVOUR. Whether you’re cooking your own stir-fry or buying Japanese take-out, you might be wondering whether it’s safe to add soy sauce? Or perhaps Tamari? The answer is YES, sort of! 

Soy sauce and tamari are both salty sauces and by-products of fermented soybeans. But the fermentation process in making them is different, creating different consistency, colour and flavour.  

Soy sauce is thinner and on the saltier side. It is produced from soybeans, wheat and/or other grains. Naturally brewed soy sauce contains less corn syrup, colours and hydrochloric acid. The richer tamari sauce usually contains no wheat, making it gluten free. 

2 tablespoons of soy sauce is a safe serve for those avoiding FODMAPs (in this case, oligosaccharides).  

Current evidence suggests that a small number of IBS sufferers (around 8-14%) may react to gluten, although there is no clear way to diagnose non coeliac gluten sensitive individuals. But if you’re sensitive to gluten, tamari sauce makes a great alternative. 

As always, read the ingredient labels carefully - look out for hidden gluten, corn syrup and colours.