If you spend time reading (or browsing social media) about health and wellness, you may have noticed that as we better understand the role your gut plays in overall health and well-being, gut health is receiving more attention. Come more and more attention. From weight management to immune response, gut health is both complex and important.
Miso is a staple in Japanese cuisine.
While miso is best known for its salty and umami flavor, it’s also rich in gut-health-boosting benefits. It’s no wonder this fermented bean paste is becoming increasingly popular in the Western world as well.
Let’s break down the potential benefits of miso for your gut and overall health.
What is miso and what are the different types?
Miso is a traditional Japanese seasoning made from soybeans fermented with salt and a fungus called koji (or rice koji). Koji is usually made from rice, barley or other grains. Miso’s rich umami flavor and creamy texture make it versatile in sauces, soups, and marinades.
When you hear the word “miso,” you probably think of miso soup. Miso soup is delicious, warm and comforting, and a popular way to enjoy the potential health benefits of miso. Its low calories and delicious taste make it the perfect addition to any diet.
However, people who consume high amounts of miso soup should pay attention to their sodium intake. While miso soup has many benefits, some packaged brands are high in sodium. The nutritional content of miso soup varies depending on the ingredients added and the amount of miso paste used per serving.
There are many types of miso, but the two most commonly used are white and red.
- white miso The fermentation time is shorter and the flavor is milder.
- red miso Fermentation takes longer and the flavor is richer and deeper.
- yellow misoAlso known as Shinshu miso, it is a sweet and earthy variety with a light golden color, fermentation time and flavor somewhere between white and red.
Different miso varieties have subtle flavors. Their role in your diet may depend on your tastes and the nutritional benefits you seek.
If you’re watching your calorie intake, miso paste is generally lower in calories. One tablespoon of sauce (17 grams) contains approximately 34 calories, making it a healthier alternative to many other flavor-enhancing sauces.
6 Benefits of Miso for Gut Health
Let’s take a look at six of miso’s top gut-health-boosting benefits. The nutritional value of miso can vary depending on the type and brand, so be sure to check the label and track your intake.
1. Provides a very complete source of protein
As a high-protein food, miso is valuable for vegetarians and vegans who want to get a full range of essential amino acids. Miso not only provides protein, but also aids digestion and relieves the burden on the stomach and small intestine.
Proteins are essential for cell growth and repair and serve as messengers between cellular pathways. Miso protein is easily digested and is particularly beneficial for people with digestive issues who may have difficulty ingesting and processing meat protein.
2. Reduce gas and bloating
The fermentation process of miso breaks down the complex sugars in the soybeans, which often produces gas. Miso’s natural digestive enzymes support this process, reducing the likelihood of gas and bloating after meals.
Unfortunately, some people are sensitive to soy products, so starting with a small amount of miso and gradually increasing it may be the best way to incorporate it into your diet. This approach will allow them to discover the benefits of miso without the discomfort of a sudden change in diet.
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3. Helps you maintain a healthy microbiome
Digestive health depends on the balance of your gut microbiome. Fermented foods like miso are rich in beneficial bacteria that enhance the gut’s frontline functions.
These miso probiotics support food digestion, produce essential vitamins, and even help regulate mood and mental health. Regular consumption of miso helps maintain the diversity and health of the microbiome in the gut.
Another important health benefit of miso for the microbiome is its rich dietary fiber content. Fiber is essential for intestinal health, aiding digestion and promoting regular bowel movements.
4. Provides a variety of nutrients for your daily diet
The ingredients for miso depend on the ingredients used. But one serving can contain a large portion of the recommended daily value of many essential nutrients, such as manganese, copper and vitamin K.
Manganese and copper are essential for functions such as forming connective tissue and helping to break down macronutrients. Additionally, vitamin K is necessary for blood clotting and plays an important role in bone health.
5. Provides you with a source of probiotics to support immune response
The probiotics in miso are essential for digestion and boosting the body’s immune response. A well-functioning gut, supplemented by the probiotics in miso, can strengthen the body’s ability to fight disease.
Maintaining a healthy balance in your gut prevents the spread of harmful strains of bacteria and pathogens. If left unchecked, these toxic substances can cause infections and various health problems.
6. Reduce the risk of inflammatory bowel disease
Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, are characterized by chronic inflammation of the digestive tract. The beneficial effects of the microorganisms in miso can help prevent and control these diseases.
Some studies show that eating miso regularly can reduce stomach inflammation and reduce the risk of chronic digestive diseases. This may be due to miso’s rich probiotic content and anti-inflammatory properties.
