6 traditional Japanese foods that promote gut health

Written by: Deepa Reviewed by: Dr. Swati Mishra 9 September 2025

[{"selector":"#anim-81171824-a9e8-4014-86a1-41acfccb99b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c314bb7-7a44-4921-adce-e04fc09fbccc","keyframes":{"transform":["translate3d(0px, 176.21671%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Japan is very reputed for longevity and well being, and a big part of the equation is their digestive health. Photo Credit: Freepik

[{"selector":"#anim-bb12da65-4015-41ba-b3de-852e0feae031","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4c90747-1e0b-4e8e-8032-4428c2bc09c0","keyframes":{"transform":["translate3d(0px, 134.29705%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] There are gut friendly secrets in their diet, and we will discover 6 traditional Japanese foods to promote improvements with digestion, balance and overall gut health. Photo Credit: Freepik

Miso

[{"selector":"#anim-2f4d5a7f-4e9e-456e-8ae6-2a9f68cdba85","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfe31523-75ae-4f45-80cc-010c3b957f2d","keyframes":{"transform":["translate3d(0px, 124.09298%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ba889a5-dc29-439d-8f25-e1d45cc4efae","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c351f7f-020b-4f50-a951-64149a5546aa","keyframes":{"transform":["translate3d(0px, 756.17314%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Miso is a fermented soybean paste and is very high in probiotics. Miso supports gut microbiome balance, improves digestion & supports overall immunity balance. Photo Credit: Freepik

Natto

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Kimchi (Japanese Style)

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Tsukemono (Pickled Vegetables)

[{"selector":"#anim-734968d4-535c-43d2-bb17-bad803e820e1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-03092355-ab92-48c9-bc8e-ae547de550cc","keyframes":{"transform":["translate3d(0px, 128.15485%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c60554b-11a8-45cf-adc9-ccf081a9b2be","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52f5dd6a-467b-4571-a4f9-4ae0fc285787","keyframes":{"transform":["translate3d(0px, 510.77958%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tsukemono are traditional pickles, typically made from a variety of vegetables. Tsukemono contain lots of probiotics, enzymes, and fiber for digestion and are a great way to keep healthy gut flora. Photo Credit: Freepik

Kombu (Sea Vegetable)

[{"selector":"#anim-8566f09c-544a-4ba5-9dae-6619cb4d3d8d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e953de64-6ba2-4fd3-8f76-41d86c789988","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9ab3c04-030f-42a2-a177-abbd250a9e88","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-09705dc2-24c6-44f7-a6f2-b43113d09c04","keyframes":{"transform":["translate3d(0px, 406.30194%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Kombu is rich in prebiotic fiber and mineral content, which feeds the good gut bacteria while supporting smoother digestion! Photo Credit: Freepik

Green Tea

[{"selector":"#anim-a768c1ff-c46b-4274-952f-ea4a4a2c266e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8b6ffddc-9b39-4874-a5a3-7a1de4638d7b","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d0fb3a1-e936-45c3-a7b8-99a42328f347","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a834dccc-87bd-4600-aaf8-ae49035b43c9","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A Japanese tradition, green tea has polyphenols which are prebiotics, reduce inflammation and support healthy gut bacteria. Photo Credit: Freepik

Final Takeaway

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If you found this helpful,

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