17 Glutamine-Rich Foods You Should Try

Glutamine is a ubiquitous amino acid with some serious health benefits: it's everywhere in your body, involved in processes from muscle recovery and immune function to gut health and energy production. Whether you're an athlete looking to speed up recovery, someone focused on digestive health, or just aiming for a balanced diet, glutamine-rich foods can help fuel your body and support overall health.

The best part? Many common foods contain glutamine. From protein-packed meats to plant-based staples like beans and oats, there are plenty of ways to get this important amino acid through your diet. However, some people may need to consider an L-glutamine supplement.

Let's dive into 17 of the best glutamine-rich foods and how to incorporate them into your meals!

Why is glutamine good for you?

L-glutamine is the most abundant free amino acid in the body, and it plays a key role in muscle health, immune function, gut integrity, and energy production. It serves as a building block for proteins and other amino acids, keeping the gut lining intact, supporting metabolism, removing waste products, and fuels white blood cells to keep the immune system strong.

While your body can produce glutamine on its own, certain conditions—like intense physical activity and stress—can increase your need for this important amino acid. This is where dietary sources of glutamine or glutamine supplements can help.

17 Foods High in Glutamine

Glutamine is naturally found in protein-rich foods from both animal and plant sources. Glutamine is closely related to (and sounds a lot like!) glutamate, however, they are not the same thing. Glutamine and glutamate are both amino acids, but they serve different roles in the body. Glutamine is a conditionally essential amino acid that supports immune function, gut health, and muscle recovery, while glutamate is a non-essential amino acid that acts as the primary excitatory neurotransmitter in the brain, playing a key role in learning and memory. They can be interconverted in the body with specialized enzymes and are often found in the same protein-rich foods.

Here's a list of the best glutamine foods to include in your diet to support healthy glutamine levels:

1. Red meat

Beef, lamb, and bison are protein-dense and contain high levels of glutamine. Enjoy them in moderation as part of a balanced diet, and look for cuts that end in "-loin" for a leaner nutrition choice. Try grilled steak with roasted vegetables or lean ground beef in a healthy stir-fry.

2. Chicken

Chicken is one of the most widely consumed sources of glutamine. Whether you're choosing chicken breast, chicken, thighs, or other cuts, you will be getting a source of glutamine in your chicken. Roast it, grill it, or add it to soups and salads for a protein boost.

3. Pork

Pork is another excellent source of glutamine. Choose lean cuts like tenderloin or loin chops for a nutrient-dense meal. Pair with whole grains and greens for a well-balanced plate.

4. Fish

Salmon, tuna, and cod are packed with omega-3s and both glutamine and glutamate. Plus, you'll be helping meet your weekly seafood goals, as most Americans don't eat enough. Baked salmon with a side of quinoa and roasted asparagus makes a nutrient-rich meal.

5. Eggs

Eggs are a complete protein source, providing all essential amino acids, as well as glutamine and other amino acids. Scramble them, boil them, or use them in protein-packed breakfasts and snacks for high-protein nutrition.

6. Milk

Dairy milk is rich in glutamine, making it a great option for post-workout recovery. Try a protein-packed smoothie with milk, banana, and nuts.

7. Cheese

Cheeses—including ricotta, cottage cheese, and parmesan—contain glutamine (and often glutamate as well). Spread cottage cheese on whole-grain toast for a protein-rich snack. Cottage cheese is also a great protein source for weight loss results.

8. Nuts

Almonds, walnuts, and cashews provide healthy fats and plant-based glutamine. Snack on a handful of mixed nuts for a nutrient boost.

9. Tofu

A staple in plant-based diets, tofu is high in glutamine and protein. Add it to stir-fries, salads, or grain bowls.

10. Spinach

Leafy greens like spinach are a vegan-friendly glutamine and glutamate source. Toss fresh spinach into smoothies, omelets, or salads.

11. Parsley

Parsley is often overlooked but is high in glutamine and antioxidants. Sprinkle fresh parsley over soups, pastas, or roasted vegetables.

12. Cabbage

Cabbage contains glutamine and gut-supporting nutrients. Enjoy it in coleslaw, stir-fries, or fermented as sauerkraut.

13. Corn

Corn is a grain that naturally contains glutamine. Eat it grilled, steamed, or as part of salsas and salads.

14. Rice

Both brown and white rice contain glutamine, making them a great addition to balanced meals. Pair rice with beans or lean proteins for a complete dish.

15. Oats

Oats are packed with fiber and glutamine, making them a great choice for breakfast bowls or energy bites.

16. Beans

Kidney beans, black beans, and lentils are protein-rich and high in glutamine. Add them to soups, chili, or grain bowls. Plus, beans offer a gut health benefit and intestinal health support through their rich source of fiber.

17. Chickpeas

A powerhouse legume, chickpeas offer glutamine and fiber. Roast them for a crunchy snack or blend them into hummus.

Can I get enough glutamine through my diet?

Glutamine is considered a nonessential amino acid, meaning your body can typically produce it. Most people consume 3-6 grams of glutamine daily through food. However, glutamine is considered conditionally essential in some scenarios. For those with higher needs—like athletes or individuals recovering from stress—glutamine supplements may help bridge the nutrient gap.

A dosage of 500-1,000 mg may support mood, muscle, and immune health. If you are taking workout supplements, check the label to see whether this amino acid is in your stack, and if so, at what dose.

Top vegan sources of glutamine

Vegans should focus on variety and protein balance to maintain adequate glutamine intake. For those following a plant-based diet, key glutamine sources include:

1. Beans & lentils

   – High in protein and easy to incorporate into meals.

2. Peanuts & nuts

   – Provide plant-based glutamine and healthy fats.

3. Grains & corn

   – Corn, rice and oats are gluten-free options for glutamine intake.

4. Tofu & spinach

   – Ideal for vegan-friendly protein sources.

5. Parsley & cabbage

   – Nutrient-dense, antioxidant-rich vegetables.

Go for the glutamine

Glutamine-rich foods play an essential role in muscle recovery, immune function, and gut health. While most people get enough glutamine from food, those with higher needs may benefit from supplementation. Including a variety of protein-rich foods—both animal and plant-based—can help maintain optimal glutamine levels and support overall health.

References

• Cruzat V, et al. "Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation." Nutrients. 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6266414/
• Deters BJ, Saleem M. "The role of glutamine in supporting gut health and neuropsychiatric factors." Food Sci Hum Wellness. 2021. https://www.sciencedirect.com/science/article/pii/S2213453021000112
• Gleeson M. "Dosing and efficacy of glutamine supplementation in human exercise and sport training." J Nutr. 2008. https://www.sciencedirect.com/science/article/pii/S0022316622096973
• "The dietary sources of glutamate." ResearchGate. https://www.researchgate.net/figure/The-dietary-sources-of-glutamate_fig2_325088938