Gut health has been one of the most talked-about topics when it comes to general well-being in the past few years. Having a healthy gut is not just related to the absence of digestive problems; it affects immunity, mental health, and skin appearance, among many others. With its global food traditions, Japanese food stands out as having many options that focus on gut health.
Additionally, it is known to contain plenty of fermented and nutritious gut-friendly options loaded with probiotics, prebiotics, and important nutrients, helping to maintain a fully functioning gut system.
Here we will discuss the six top gut-health foods from Japan, as well as how to help incorporate them into your diet for optimal digestive health.
1. Natto: The Superfood of Fermented Soybeans
Natto, a classic fermented soybean dish from Japan, has immense health benefits. While the sticky texture and smell may be an acquired taste, it is a superfood for gut health. Natto is rich in probiotics, especially the specific strain Bacillus subtilis, which can help with digestion and nutrient absorption. In addition, natto is high in vitamin K2 for bone health and also contains dietary fiber for healthy bowel movement. Regular intake of natto can promote a healthy balance of gut bacteria, alleviate bloating, and increase immunity [1].
Tip for beginners: Combine natto with a little soy sauce and mustard, and eat it with rice first to ease into the unique texture and flavor of natto.
2. Miso: The Umami-Packed Gut Ally
Miso is a fermented soybean paste that is a staple of Japanese cuisine. Miso is most commonly known for miso soup. As with many fermented foods, miso is rich in probiotics and helps grow the beneficial bacteria in your gut, improving digestion and gut immunity. Interestingly, miso does not have as strong a flavor as other fermented foods and is versatile enough to add to soups, dressings, and marinades. In addition to gut health benefits, miso is packed with essential minerals like manganese, zinc, and copper for overall health [2].
3. Tsukemono: Vibrant Pickled Vegetables
Not only do these traditional Japanese pickles, known as Tsukemono, boast visually appealing colors, but they also contain valuable prebiotic and probiotic properties. Pickled versions of vegetables like daikon, cucumbers, and eggplant support healthy gut bacteria growth and help gut function and digestion through the ongoing process of fermentation. In addition, Tsukemono is low-calorie, and when eaten with meals, it does not contribute to weight gain. Naturally fermented foods enhance the bioavailability of nutrients and support bowel functions through dietary fiber.
4. Konjac (Shirataki Noodles): The Low-Calorie Fiber Miracle
Sometimes referred to as Shirataki noodles, konjac is produced from the konjac tree root, and its characteristic clear, gummy noodles contain nearly zero calories but plenty of glucomannan, a soluble fiber that is a prebiotic. Prebiotics, in essence, appease the beneficial gut bacteria and are food that they can utilize. Shirataki noodles can help you maintain weight while ensuring gut health, as they absorb water, delay digestion, and regulate blood sugar levels.
5. Seaweed: Nature’s Digestive Mineral Bank
Seaweed—like nori, wakame, and kombu are staples of the Japanese diet, and they are rich in dietary fiber, minerals, and antioxidants. Seaweed contains unique polysaccharides that act as prebiotics and promote the growth of beneficial gut bacteria. The fiber in seaweed also supports regular bowel movements and overall digestive balance. Seaweeds also provide iodine, an essential mineral for healthy thyroid function, as well as antioxidants to help reduce inflammation in the gut [3].
6. Japanese Yogurt and Fermented Milk Products
Japanese people don’t consume much dairy, but fermented milk products like Japanese yogurt are gaining popularity for their gut-supportive properties. A key feature of many of these products is strains of probiotics (ex, Lactobacillus and Bifidobacterium) that might be useful in helping diversify gut microbial health. Regularly eating probiotic-rich dairy products could help support digestion, ease constipation, and even help improve mood via the gut-brain axis.
Final Takeaway: Integral Practices from Japanese Cuisine for Gut Health
The Japanese philosophy of gut health is based on balance, fermentation, and nutrient-rich foods. Adding natto, miso, tsukemono, konjac, seaweed, and fermented dairy into your diet provides a simple way to contribute to your gut health and overall health. These foods will work together to help build a healthy gut microbiome, support immunity, and improve metabolic function.
Whether you are new to Japanese cuisine or are already an avid fan of it, these gut-friendly foods will nourish your gut and are pleasurable and sustainable ways to support your gut well-being. Start with a small improvement like miso soup for breakfast or by adding a tsukemono with your lunch, then build on incorporating more of these foods into your everyday diet. Your gut, and body in general, will appreciate you for it!
FAQs
Is it healthy to include natto or miso every day for gut health?
Absolutely! Natto and miso are both fine to eat every day, provided they are consumed in moderation. They are sources of probiotics and nutrients that are thought to aid in digestion, so you can eat them regularly! Just be cautious of sodium levels in miso if you have high blood pressure.
Are these Japanese gut health foods suitable for vegetarian or vegan diets?
Most of them are. Natto, miso, tsukemono, konjac, and seaweed are all naturally plant-based foods. For vegans, Japanese yogurts or fermented milks are dairy products and do not fit that dietary group, so check ingredient labels. However, there are many plant-based yogurt alternatives to consume with added probiotics.
How quickly should I expect to see improvements in digestion after incorporating these foods into my diet?
There are individual differences to consider, but many people experience reduced bloating, more regular bowel movements, and more energy after consuming these foods regularly throughout a 2-4 week period.
Can I get these foods fairly easily outside Japan?
Definitely! Most of these gut-friendly foods can be found in the Asian section of your local supermarket, at a health store, or online. Miso paste or paste-like products, sheets of seaweed, and shirataki noodles are available worldwide.
References:
-Afzaal M, Saeed F, Islam F, Ateeq H, Asghar A, Shah YA, et al. Nutritional health perspective of natto: A critical review. Biochem Res Int [Internet]. 2022;2022:5863887. Available from: http://dx.doi.org/10.1155/2022/5863887
-Dimidi E, Cox SR, Rossi M, Whelan K. Fermented foods: Definitions and characteristics, impact on the gut Microbiota and effects on gastrointestinal health and disease. Nutrients [Internet]. 2019;11(8):1806. Available from: http://dx.doi.org/10.3390/nu11081806
-Shannon E, Conlon M, Hayes M. Seaweed components as potential modulators of the gut Microbiota. Mar Drugs [Internet]. 2021;19(7):358. Available from: http://dx.doi.org/10.3390/md19070358
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Senior Health Content Edi