by Erin D Marion - Published 6 months ago

6 Gut Health Benefits of Miso Soup

Gut health significantly influences overall health and well-being. It plays a crucial role in various aspects, from weight management to immune response.

Miso, a key ingredient in Japanese cuisine, is renowned for its savory and umami flavor.

However, beyond its taste, miso offers numerous gut-boosting benefits, explaining its growing popularity in the West.

Let's explore the potential benefits of miso for gut and overall health.

What is Miso and What Are Its Different Types?

Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and a fungus called koji, or Aspergillus oryzae. The koji is typically made with rice, barley, or other grains. Miso's rich umami flavor and creamy texture make it a versatile ingredient for sauces, soups, and marinades.

Miso soup is a popular way to enjoy the health benefits of miso, known for its savory flavor and comforting warmth. Its low calorie count and delicious taste make it a perfect addition to any diet.

However, people with a high miso soup intake should be mindful of their sodium consumption. While miso soup offers many benefits, some packaged brands have a high sodium content. The nutritional content of miso soup can vary based on the ingredients used and the amount of miso paste in each serving.

There are several types of miso, with white and red being the most common.

White miso undergoes a shorter fermentation process and has a milder flavor.
Red miso ferments for a longer period, resulting in a richer and more intense taste.
Yellow miso, also known as Shinshu miso, boasts a sweet and earthy flavor with a light, golden color. Its fermentation time and taste fall between white and red miso.

Each type of miso has its own unique flavor profile. Their role in your diet can depend on your personal preferences and the specific nutritional benefits you seek.

Miso paste is generally low in calories, making it a healthier option compared to many other flavor-enhancing sauces. A tablespoon of paste (17g) contains about 34 calories.

6 Gut Health Benefits of Miso

Miso offers several gut-boosting benefits. Its nutritional value can vary depending on the type and brand, so always check labels and monitor your intake.

1. It is a highly complete source of proteins

Being a high-protein food, miso is beneficial for vegetarians and vegans seeking a complete source of essential amino acids. It not only provides protein but also aids in digestion, reducing the burden on the stomach and small intestines.

Proteins are crucial for cell growth and repair, acting as communication channels between cells. Miso proteins are easily digestible, making them particularly beneficial for individuals with digestive issues who may find it challenging to consume and process meat proteins.

2. It reduces gas and bloating

The fermentation process of Miso breaks down complex sugars in soybeans, which often cause gas. Miso’s natural digestive enzymes help reduce the likelihood of experiencing gas and bloating after meals.

Some people are sensitive to soy products. Starting with a small amount of miso and gradually increasing it might be the best way to incorporate it into their diet. This will allow them to discover miso’s benefits without discomfort from sudden dietary changes.

3. It helps maintain a healthy microbiome

The health of your digestive system depends on the balance of your gut microbiome. Fermented foods, like miso, contain beneficial bacteria that help protect your gut.

Miso probiotics found in this research aid in food digestion, produce essential vitamins, and even contribute to regulating mood and mental health. Regular consumption can help maintain a diverse and healthy gut microbiome.

Another significant benefit of miso for the microbiome is its rich dietary fiber content. Fiber is essential to gut health, aiding digestion and facilitating regular bowel movements.

4. It provides numerous nutrients for your daily diet

Miso's composition depends on the ingredients used, but a single serving can include a significant portion of the daily recommended intake of several essential nutrients, such as manganese, copper, and vitamin K.

Manganese and copper are essential for forming connective tissues and helping break down macronutrients, among other functions. Additionally, vitamin K is necessary for blood clotting and plays a role in bone health.

5. It offers a source of probiotics to strengthen your immune system

The probiotics in miso are vital to digestion and strengthening the human body's immune responses. A well-functioning gut, complemented by probiotics like those found in miso, can bolster the body's ability to fight illnesses and diseases.

A healthy gut balance helps prevent the spread of harmful bacteria and pathogens. If left unchecked, these toxic agents can lead to infections and various health issues.

6. It lowers the risk of inflammatory bowel disease

Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, are marked by chronic inflammation in the digestive tract. The beneficial microorganisms in miso can help prevent and manage these diseases.

Some research suggests that regular miso consumption can reduce stomach inflammation and lower the risk of developing chronic digestive disorders. This might be due to miso's rich probiotic content and anti-inflammatory properties.