Milly Gaines
Excess glutamate can cause a range of health issues, including anxiety, tics, inattention, and chronic pain. It can also lead to nerve cell death and progressive dysfunction in people with neurodegenerative diseases such as Alzheimer's and Huntington's. While glutamate is an essential amino acid that occurs naturally in many foods and in our bodies, excessive consumption may lead to health problems. To reduce excess glutamate, one can avoid foods with high levels of free glutamate, such as gluten, dairy, soy, bone broth, and processed foods. Additionally, a ketogenic diet, physical exercise, and supplements like GABA, taurine, and vitamin E can help regulate glutamate levels.
How to reduce excess glutamate by diet
| Characteristics | Values |
|---|---|
| Dietary intervention | Remove or reduce foods with high levels of free glutamate, such as gluten, dairy, soy, and processed foods. |
| Specific foods to avoid | MSG, aged cheeses (especially Parmesan, Roquefort, and cheddar), dried shiitake mushrooms, peas, corn, potatoes, bone broth, fermented foods (e.g., kefir, preserved meats, soy sauce). |
| Nutrients to include | Vitamin C, magnesium, vitamin E (found in nuts, seeds, spinach, and broccoli), zinc. |
| Supplements | GABA supplements, taurine, glutamine, 5-HTP, L-theanine, Coenzyme Q10, valerian, PQQ. |
| Diet type | Ketogenic diet |
| Other considerations | Read nutrition labels, portion sizes, detoxification (e.g., dry brushing, infrared sauna, antioxidant-rich fruits and vegetables, exercise, hydration). |
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What You'll Learn
- Avoid foods with high levels of free glutamate, such as gluten, dairy, soy, and processed foods
- Consume foods with nutrients like vitamin C and magnesium to reduce glutamate levels
- Increase detoxification to help your body eliminate toxins and maintain balanced glutamate levels
- Consume foods rich in vitamin E, such as nuts, seeds, spinach, and broccoli
- Take GABA supplements to improve your GABA/glutamate balance
Avoid foods with high levels of free glutamate, such as gluten, dairy, soy, and processed foods
Gluten, dairy, soy, and processed foods are all sources of high levels of free glutamate and should be avoided to reduce excess glutamate in the body.
Gluten
Gluten is found in wheat, which contains glutamate. Glutamate is an amino acid that is converted into glutamine in the body, which can then be converted into glutamate. Therefore, wheat products, such as bread, pasta, and baked goods, can contribute to excess glutamate in the body.
Dairy
Dairy products, such as milk, cheese, and butter, are also sources of glutamate. Aged cheeses, such as Parmesan and Roquefort, contain the highest levels of glutamate, with Parmesan containing 1,680 milligrams of glutamate per 100 grams and Roquefort containing 1,280 milligrams per 100 grams. Other dairy products, such as yoghurt and cream, may also contain lower levels of glutamate.
Soy
Soy is naturally high in glutamate, and soy-based products will have concentrated levels of the compound. Soy sauce, for example, can contain up to 1,700 milligrams of glutamate per 100 grams. Other soy-based products, such as tofu, tempeh, and edamame, may also contain significant levels of glutamate.
Processed Foods
Processed foods often contain high levels of monosodium glutamate (MSG), a flavour enhancer. It is listed under different names on ingredient lists, including "monosodium glutamate," and is commonly found in sauces, soups, gravies, salad dressings, snack foods, and ready meals. Processed meats, such as cured ham, can also contain high levels of glutamate, with approximately 340 milligrams of glutamate per 100 grams.
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Consume foods with nutrients like vitamin C and magnesium to reduce glutamate levels
Consuming foods rich in nutrients like vitamin C and magnesium can help reduce glutamate levels. Glutamate is an amino acid that occurs naturally in foods, and while it exists naturally in the body, excessive glutamate consumption may lead to health problems.
Vitamin C is vital for many important processes in the body, and citrus fruits are a well-known source. However, there are many other foods that contain high levels of vitamin C, including Brussels sprouts, lemon juice, parsley, and lychees. For instance, a half-cup of steamed Brussels sprouts provides 54% of the daily value (DV) of vitamin C, while a medium-sized lemon delivers 50% of the DV.
Magnesium is another critical mineral involved in hundreds of chemical reactions in the body, yet many people do not get enough of it. Dark chocolate, tofu, and seeds (such as flax, pumpkin, and chia seeds) are excellent sources of magnesium. Leafy greens, including kale, spinach, collard greens, turnip greens, and mustard greens, are also packed with magnesium and other essential nutrients.
By incorporating these vitamin C-rich and magnesium-rich foods into your diet, you can help maintain healthy glutamate levels and support overall well-being.
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Increase detoxification to help your body eliminate toxins and maintain balanced glutamate levels
While the body has a natural detoxification system that involves the liver, kidneys, digestive system, skin, and lungs, there are several ways to increase detoxification and help your body eliminate toxins and maintain balanced glutamate levels.
Firstly, it is important to ensure adequate sleep, as this allows your brain to reorganize, recharge, and eliminate toxins that accumulate throughout the day. Drinking adequate water is also essential for the proper functioning of the brain's transport systems, which remove excess glutamate and other waste products. Water transports these waste products, removing them through urination, breathing, or sweating.
In addition to hydration and adequate sleep, eating a diet rich in prebiotics can support your body's detoxification systems. Prebiotics are a type of fiber that feeds the good bacteria in your gut, allowing them to produce beneficial nutrients. Good food sources of prebiotics include tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats.
Furthermore, reducing your exposure to neurotoxins through lifestyle changes can help regulate glutamate levels. Neurotoxins can be found in environmental pollutants, certain foods, and substances such as alcohol. While complete avoidance of neurotoxins may not be possible, reducing exposure can support your body's detoxification pathways.
Additionally, specific supplements, such as NAC, can help maintain balanced glutamate levels and support the body's detoxification processes. Regular exercise, dry brushing, infrared sauna sessions, and consuming antioxidant-rich fruits and vegetables are also recommended strategies to increase detoxification and maintain balanced glutamate levels.
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Consume foods rich in vitamin E, such as nuts, seeds, spinach, and broccoli
Consuming foods rich in vitamin E is a great way to reduce excess glutamate through diet. Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body, enhancing immune function and preventing clots from forming in heart arteries.
Vitamin E is found in a variety of foods, especially seeds, nuts, cooking oils, fish, and vegetables. Nuts and seeds are particularly rich sources of vitamin E, and make for a convenient snack. When it comes to cooking oils, wheat germ oil is the richest source of vitamin E, with just one tablespoon providing around 135% of the daily value.
Some vegetables that are high in vitamin E include red sweet peppers, turnip greens, beet greens, spinach, and butternut squash. Spinach is also a good source of glutamine, an amino acid that your body can convert into glutamate. Broccoli is another vegetable that contains glutamine.
In addition to vitamin E, other nutrients that may help reduce glutamate levels include vitamin C and magnesium. It is always a good idea to consult with a healthcare professional before making any significant dietary changes.
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Take GABA supplements to improve your GABA/glutamate balance
While there are foods that can help reduce glutamate levels, such as vitamin C, magnesium, vitamin D, and omega-3 fatty acids, there are also supplements available that can help improve your GABA/glutamate balance.
GABA supplements are available in synthetic form, however, the current medical opinion is mixed on whether or not they can correct neurotransmitter imbalance. This is because it is not known whether they can cross the blood-brain barrier, which is a unique membrane that only allows certain molecules to pass through it to and from the brain.
Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter. It lessens a nerve cell's ability to receive, create, or send chemical messages to other nerve cells. Many medical conditions are associated with changing levels of GABA. Multiple medications target the GABA receptor.
GABA supplements are thought to help create a relaxed alpha-brain wave pattern, even more effectively than L-theanine. It can also boost immune function in individuals subject to stress.
However, there is not yet any strong scientific evidence to support the use of a GABA supplement for treating medical conditions. More studies, in larger numbers of people, are needed.
Before starting any new supplements or making significant dietary changes, it is important to talk to your healthcare provider and pharmacist about potential risks and drug interactions.
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Frequently asked questions
Glutamate is an amino acid that occurs naturally in foods and in the human body. It is a neurotransmitter, acting as a chemical messenger in the brain.
Excess glutamate can cause excitotoxicity, leading to nerve cell death and progressive dysfunction. Symptoms include muscle tension, pain amplification, anxiety, restlessness, and trouble concentrating and focusing.
Foods high in glutamate include aged cheeses like parmesan, Roquefort, and cheddar, dried shiitake mushrooms, peas, gluten, bone broth, fermented foods, and processed foods.
Supplements that increase GABA levels, such as valerian, L-theanine, and kava, can help reduce excess glutamate. Vitamin E, taurine, and coenzyme Q10 can also help control glutamate levels and protect against toxicity.
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