When it comes to having a happy gut, there’s a lot you can do. This includes incorporating a range of deliciousgut-friendly foodsinto your diet (we especially like this forlunchand this forbreakfast), leveling up yourtooth-brushinggame, and even spending some time trying tofocus on your breath.Fermented foods, of course, are always on trend in the health and wellness world. And this time, Dr. B shone his spotlight on the underrated fermented powerhouse: miso.
EatingWell
It Supports Gut Health
Plain and simple, Dr. B says that “people who consume more miso are less likely to have stomach issues.” In particular, there tends to be a lower incidence ofstomach-related conditionslike inflammation in the stomach lining (AKA gastritis), stomach ulcers and ulcers of the small intestine and others. One theory is that theprobioticsformed during the fermentation process help feed the good bacteria in your gut microbiome. This helps promote better digestion, absorption of nutrients, immune function and more!
It Helps Protect Your Heart
Despite having a higher sodium content, miso doesn’t appear to negatively impact heart health. In fact, according to Dr. B, “the populations that consume more miso [tend to] have less cardiovascular disease,” suggesting that it may even be protective. According to a 2017 study inInternal Medicine, people who ate miso soup more regularly (7 or more bowls per week) had lower average heart rates when compared to those who ate it less, implying that the compounds in miso may help protect blood vessels and lower heart disease risk factors overall. While correlation doesn’t equal causation, incorporating more miso into your diet doesn’t seem to be harmful. So instead of relying on salt to season your food, try swapping it, where appropriate, with a misoglazeormarinadeinstead.
It May Lower Your Risk of Certain Cancers
In addition to benefiting your belly, miso might reduce your risk for certain cancers thanks to the isoflavones found in soy-based varieties. Dr. B says these compounds have been shown to combat breast and prostate cancers. Butthe studyhe references in his instagram caption also suggests that it could be protective against lung, colon, liver and stomach cancers, as well. While this study was written as more of a review, it shows some very promising outcomes. In the meantime, there’s no harm in taking a tip from Sonoko Sakai’s life andbeginning your morningwith a warming bowl ofmiso soup—her “husband’s coffee alternative.”
According to Dr. B, the longer the fermentation time, the greater the benefits. White miso is typically fermented for short periods of time while red miso is usually fermented for six months to a year. He recommends seeking out unpasteurized red miso when possible for maximum gut health perks.
The Bottom Line
Ready to rotate this gut-friendly food into your meal plan? You can enjoy the classic combination of miso soup with dashi broth, tofu and seaweed, but don’t stop there. Blend it into butter,saucesandmarinadesfor vegetables, fish, tofu, chicken or red meat. Mix into nut butter for a savory spin that can be used in salad dressing or as sauce for noodles. You can even add a spoonful to enhance the flavor ofyour favorite desserts. Just remember to let the temperature of whatever you’re adding to “cool down until it’s lukewarm and then add the miso because that way you can actually keep the probiotic bacteria alive," says Bulsiewicz.
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