MSG and Obesity: Understanding the Connection

Unpacking the link between flavour enhancers and weight gain

Obesity is a growing health concern worldwide, affecting both adults and children. Many factors contribute to weight gain, from diet and lifestyle to stress, sleep, and genetics. One food additive that often comes under scrutiny is MSG (monosodium glutamate), a flavour enhancer widely used in processed foods, frozen meals, snacks, and fast food.

What is MSG?

MSG is the sodium salt of glutamic acid, an amino acid found naturally in many foods such as tomatoes, mushrooms, and parmesan cheese. As a food additive, it’s used to enhance “umami” flavour, making savoury foods taste richer and more appealing.

The Evidence on MSG and Obesity

Research into MSG and obesity has produced mixed results:

• Some animal studies have shown that very high doses of MSG can lead to weight gain and metabolic issues. For example, lab rodents are sometimes given MSG to induce obesity for research purposes.

• Human studies, however, show a more complex picture. While some population studies (especially in Asia) have linked higher MSG intake with weight gain, others have found no significant association when accounting for overall diet and lifestyle.

• One possible explanation: MSG may increase palatability, leading people to eat more highly processed, calorie-dense foods — indirectly contributing to obesity.

At present, regulatory authorities such as the European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA) classify MSG as “generally recognised as safe” when consumed at normal dietary levels.

Possible Effects Beyond Weight

Some people report symptoms like headaches or flushing after eating foods high in MSG — often referred to as “Chinese restaurant syndrome.” Scientific studies have not consistently confirmed these effects, but sensitivities may exist in certain individuals.

Hidden Sources of MSG

Avoiding MSG can be tricky, as it may appear under different names on food labels, including:

• Yeast extract.

• Hydrolysed vegetable protein (HVP).

• Textured vegetable protein.

• “Natural flavourings”.

• E621 (its additive code).

MSG is most commonly found in:

• Instant noodles and packet soups.

• Crisps, savoury snacks, and flavoured crackers.

• Sauces, dressings, and condiments.

• Processed meats.

• Frozen and canned ready meals.

Practical Tips

• Choose whole, unprocessed foods whenever possible. Cooking from scratch reduces exposure to unnecessary additives.

• Read labels carefully — especially for savoury snacks and ready-made meals.

• Flavour naturally with herbs, spices, garlic, onion, lemon, or nutritional yeast.

• Be mindful of balance — occasional exposure to MSG may not be a problem for most people, but reliance on processed foods often brings extra sugar, salt, and unhealthy fats along with it.

In Summary

MSG is one of the most widely used food additives, and while high doses in lab studies have been linked to weight gain, evidence in humans remains mixed. What’s clear is that MSG is most often found in ultra-processed foods which are strongly associated with obesity and chronic disease.

By focusing on fresh, whole foods and minimising processed options, you’ll naturally reduce MSG intake while supporting weight balance, energy, and long-term health.

This post is for educational purposes only and is not a substitute for medical advice. For personalised nutrition guidance, consult your GP or a qualified health professional.