Is MSG in packaged food safe during pregnancy?

What's actually in it

Monosodium glutamate (MSG) is a flavor enhancer found in many packaged foods. You'll find it in chips, instant ramen, frozen dinners, canned soups, seasoning mixes, and fast food. It makes savory flavors taste stronger. On labels, it sometimes hides behind names like "hydrolyzed vegetable protein" or "yeast extract."

MSG adds a free form of glutamate to your food. Glutamate is an amino acid your body uses naturally, but eating large amounts in processed form is different from getting it through whole foods like tomatoes or cheese.

What the research says

A 2026 study in the International Journal of Obesity looked at what happens when mothers consume MSG during pregnancy. The researchers found that MSG exposure disrupted two key hormones in the offspring's brains: leptin (which tells you when you're full) and insulin (which controls blood sugar).

The offspring developed metabolic dysfunction, meaning their bodies couldn't properly manage energy and blood sugar. The males were hit hardest. They gained more weight and showed signs of insulin resistance, a precursor to type 2 diabetes.

The damage happened in the hypothalamus, the part of the brain that controls hunger and metabolism. MSG triggered inflammatory pathways there, essentially rewiring how the brain manages appetite before the offspring were even born.

This was an animal study, so we can't say for certain the same thing happens in humans. But the biological pathways involved, leptin signaling, insulin signaling, and brain inflammation, work the same way in people. That's enough reason to be cautious.

If you're pregnant, cutting back on heavily processed and packaged foods is the simplest way to lower your MSG intake. Cooking from scratch with whole ingredients gives you flavor without the added glutamate.