Benefits of eating Japanese fermented soybeans
Mix natto with rice and add soy sauce, egg, scallions, or mustard to reduce its pungent smell
Natto is a traditional Japanese dish made from fermented soybeans, featuring a sticky, stringy texture, a brown color, and a distinctive pungent smell. Eating this dish regularly can provide many health benefits.
Improve gut health
Natto contains beneficial bacteria that support the gut microbiome, which is essential for digestion. The fermentation process also creates compounds that promote good bowel motility and reduce bloating. A healthy digestive system boosts the immune system and helps prevent chronic diseases.
Supports bone and heart health
Vitamin K2 in this food pairs with vitamin D to transport calcium into the bones. Without this process, calcium accumulates in soft tissues, which is detrimental to vascular health.
Eating natto is associated with a reduced risk of heart disease. This may partly be due to nattokinase, an enzyme produced through the fermentation process. Nattokinase also contributes to reducing blood lipid levels, preventing plaque buildup in arteries, and acting as a blood thinner.
Blood pressure control
Uncontrolled high blood pressure over time increases the risk of heart attack, stroke, heart failure, and many other conditions. Natto is also packed with essential nutrients that contribute to blood pressure control, including calcium, potassium, magnesium, fiber, and protein. It is also a low-sodium food, making it beneficial for people with hypertension.
Reduce inflammation
Components such as lunasin and isoflavones in soybeans possess antioxidant properties that neutralize harmful free radicals and reduce oxidative stress—a root cause of inflammation. Natto is rich in protein and fiber, promoting satiety and curbing unhealthy cravings. Fermented foods support gut microbiome health, which is linked to significant reductions in body mass index (BMI) and fat mass.
Possible side effects of natto include digestive symptoms such as diarrhea or constipation. Natto is a fiber-rich food, so eating too much can cause gas, bloating, and diarrhea. People with soy allergies should not consume it. Soy products may also interact with certain medications. Those undergoing medical treatment should consult a doctor before adding them to their daily diet.
Those trying natto for the first time may notice a very distinct, pungent aroma. In Japan, this dish is often served with rice and eggs.