For related articles and more information, please visit OCA’s Health Issues page.

More than 100 years ago, a Japanese chemist named Kikunae Ikeda discovered the secret that made dashi, a classic seaweed soup, so delicious. It was glutamic acid, which, in your body is often found as glutamate.

Ikeda called this new flavor “umami,” which means “delicious” in Japanese, but it wasn’t until 2002 that modern-day scientists confirmed umami to be a fifth taste, along with sweet, sour, bitter, and salty.

Most foods contain glutamate, although some more than others. Foods naturally high in glutamate include protein-rich meat, eggs, poultry, milk, cheese, and fish, along with sea vegetables, ripe tomatoes, and mushrooms.

Umami is valued for making foods taste better. When an umami-rich food like seaweed is added to soup stock, for instance, it makes the broth heartier, more “meaty” and more satisfying.

Umami has a bit of a dark side in that it is chemically similar to the synthetic food additive monosodium glutamate (MSG). MSG is added to foods to give them more of that sought-after umami flavor and, indeed, both umami and MSG target the same receptors in your body.

They are not identical, however, nor equally safe, as I’ll explain shortly. However, umami, in its natural form glutamate or glutamic acid, may boost post-meal satiety, helping you to eat less, and possibly lose weight, over time.

Five Healthy Umami-Rich Foods That May Help You Eat Less

A recent study found that adding MSG to soup stimulated appetite initially, but then increased post-meal satiety.1 Ultimately, this led the study participants to eat less throughout the day. This is clearly
not something I recommend (and, in fact, MSG has been linked to weight gain).

However, there are naturally umami-rich foods that you can add to your diet to increase your satiety while boosting your nutrition as well.2

1. Mushrooms

Nine studies on mushrooms detail a wide variety of health benefits, including improved weight management, improved nutrition, increased vitamin D levels, and improved immune system function. One of the active medicinal compounds found in Cordyceps mushrooms has even been identified as a potential cancer drug.

More recent studies suggest it also has potent anti-inflammatory characteristics that may be helpful for those suffering from: asthma, rheumatoid arthritis, renal failure, and stroke damage.

In addition to valuable nutrients, whole mushrooms also provide healthful dietary fiber that acts as prebiotic platforms for the growth of probiotic organisms in your gut, which is very important for digestive health.

Shiitake mushrooms are particularly rich in umami flavor (this is why they’re often used in place of meat in sandwiches), so try adding them to soups, stews, salads, sandwiches, and practically anything else.

2. Truffles

Truffles, a fungus, contain three types of umami substances, and just a thin slice can add robust flavor to your food. Truffles are considered a delicacy and are quite expensive because they’re difficult to cultivate. However, if you come across some, try adding it to eggs, wild-caught salmon, or veggies. You can also use truffle oil to add more flavor to your meals.

3. Green Tea

Green tea can be used not only as a beverage, but also to add umami flavor to soups, marinades, rice, or vegetables. You can even add the tea leaves to smoothies or spice rubs. In addition to intensifying the flavor of your meals, green tea may also be beneficial for heart health, bone health, brain health, type 2 diabetes, weight loss, vision health, and more.

4. Seaweed

Seaweed imparts a strong umami flavor into virtually any dish it touches. Try it as a salad or added to eggs, stir frys, and soup. Seaweed is an excellent source of iodine, vitamins, and minerals, provided it comes from clean, non-polluted waters. Research also suggests that brown seaweed may help boost fat-burning in your body.

5. Ripe Tomatoes

Glutamic acid rises in tomatoes as they ripen, so choose ripe tomatoes for the most umami flavor. You can add tomatoes to salads, soups, stews, casseroles, and much more. In addition to umami flavor, tomatoes (especially cooked tomatoes) are an excellent source of lycopene, which has been shown to have potential anti-cancer activity, likely due to its antioxidant properties.