Is Fish Sauce Gluten-Free? Explore This Southeast Asian Condiment With Nutrition Experts In 2024

Fish sauce is a condiment and seasoning used in Asian cuisine. But is fish sauce gluten-free?

Many individuals follow a gluten-free diet plan to improve unwanted digestive symptoms, such as bloating, diarrhea, abdominal pain, and cramping. Individuals with celiac disease^[1] must avoid gluten because this protein causes an autoimmune reaction that damages the small intestines. Others may also avoid gluten due to digestive intolerances. 

Luckily, there are many gluten-free condiments and sauces available for the gluten-free diet today, such as gluten-free soy sauce. But what about fish sauce — is it gluten-free or not?

In this article, we take a closer look at fish sauce to tell you whether it’s safe on a gluten-free diet or not. We also provide alternative options if you decide to forego fish sauce altogether.

Does Fish Sauce Contain Gluten?

When buying fish sauce, it pays to be careful. So, does fish sauce have gluten? Some types may contain gluten, depending on the ingredient list or brand. Often, gluten-containing ingredients are added, making it tricky for those avoiding gluten. This is why it’s always best to read the ingredient list on the label.

Are All Fish Sauces Gluten-Free?

Luckily, not all fish sauces are created equal. When shopping at your local grocery stores, you may be able to find a gluten-free fish sauce. Make sure to always read the ingredients list carefully as many fish sauces contain wheat.

If you opt for a vegetarian fish sauce or vegan fish sauce substitute, there are plenty of gluten-free options such as tamari, miso paste, or mushroom sauce. However, you cannot replace fish sauce with regular soy sauce since the main ingredient is wheat; instead, opt for gluten-free soy sauce that uses rice instead of wheat. 

What Is Fish Sauce Made From?

If you’ve tasted fish sauce, you’ll know it tastes salty, briny, and sweet. This is why it makes a great addition to various dishes. Fish sauce is an essential ingredient in Thai, Myanmar, Laos, the Philippines, Cambodia, and Vietnamese cuisine, such as for Pad Thai, stir-fries, pho, and salads. It’s also used as a dipping sauce for various dishes.

So, what gives way to this unique taste? Fish sauces are often made from fermented fish like anchovies,^[2] which are covered in salt and water, then fermented for a few months or up to two years.

Other fish, like sardines, may also be added in some countries. After fermentation, chili spices, peanuts, and lime may also be mixed in for added flavor.

One tablespoon — approximately 15 milliliters — of fish sauce^[3] contains:

• 10 calories.
• 1 gram of protein.
• 1 gram of carbohydrates.
• 0.36 milligrams of iron.
• 1580 milligrams of sodium.

When consuming fish sauce, it’s always important to be conscious of the sodium content as it can be a major contributor to salt intake.^[4] One serving of fish sauce takes you to more than half your recommended intake of 2,300 mg daily.^[5]

How To Avoid Accidentally Eating Gluten-Containing Fish Sauce

Before buying fish sauce, always check the label and ingredients list. If the label does not specify that the product is gluten-free, look for ingredients like wheat extracts or any wheat products.

When eating at a restaurant, inquire about what type of fish sauce is used and whether it may contain gluten. Many Thai and Vietnamese restaurants will use gluten-free fish sauce varieties, but there is a chance they contain gluten.

If you feel overwhelmed by the choices or by asking about using gluten-free ingredients at restaurants, you may want to consider a gluten-free meal delivery service. This type of delivery service ensures you have gluten-free options ready to go that you know won’t cause digestive distress, such as bloating, cramping, abdominal pain, constipation, diarrhea, and more.

Tasty Gluten-Free Substitutes For Fish Sauce

There are various gluten-free fish sauce substitutes. These include:

• Tamari: While often referred to as a type of soy sauce, this makes the perfect substitute since it doesn’t contain any wheat ingredients. Instead, the ingredients often include water, salt, and miso paste. Occasionally, it may also include a brine called moromi, which is gluten-free.
• Oyster Sauce: This is an easy replacement, especially for stir-fries. Substitute oyster sauce for the same amount of fish sauce in recipes, but be aware that it’s often sweeter. However, since many varieties of this sauce contain soy sauce, you must purchase gluten-free oyster sauce to guarantee its safety.
• Seaweed: For similar flavoring, seaweed can offer a taste that matches fish sauce. But the precise flavor will depend on the type of seaweed. Wakame seaweed may be best if you want a milder flavor.
• Gluten-Free Worcestershire Sauce: Usually, this sauce contains anchovies, molasses, vinegar, onions, cloves, and tamarind. This ingredient profile means it’s often gluten-free, but checking the label carefully is a good idea. 
• Coconut Aminos: Coconut aminos are made from fermented coconut sap and can add a similar but sweeter flavor to stir-fries and other dishes that call for fish sauce. A bonus is that it’s also lower in sodium than fish sauce.

Always check the labels of any products you buy to avoid adverse gluten reactions.

Conclusion

Fish sauce can be gluten-free. However, this largely depends on the ingredients and brand. When following a gluten-free diet, especially for those with celiac disease, it’s always a good idea to be cautious and check the label or ask at the restaurant.

At the same time, there are various alternatives to fish sauce. These include coconut aminos, Worcestershire sauce, seaweed, gluten-free oyster sauce, and tamari. 

When following any restrictive diet, like the gluten-free diet, it’s easy to become nutrient deficient or experience weight loss. However, carefully monitoring this with blood tests at your doctor’s can help ensure you don’t become deficient. It may be worthwhile to take certain supplements, such as vitamins, minerals, or a multivitamin. Make sure to eat plenty of nutrient-dense foods, such as nuts and seeds.

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