America’s youngest generations slowly drive attention and interest to one of Japan’s oldest foods. While only 3% of the population identifies as vegan, that number doubles when isolated to millennials and Gen Z. One of those generations favorite staples – the fermented soybean paste known as miso.
Miso comes up in social media nearly 15% more often than last year, and more than 5% of restaurants offer Miso on their menus. The most popular pairings are miso-based snacks and miso soup.
In 2022, rice, barley, and soybean miso were examined for perceived health benefits. Researchers found miso to possess anticancer, antihypertensive, antiobesity, and anti‐inflammatory properties, as well as the ability to eliminate gastrointestinal diseases.
While more study needs to be made, if you’re looking to improve the well-being of your gut, one simple and delicious way is to incorporate miso soup into your regular diet.
What Is Miso Soup?
This Japanese cuisine staple contains dashi (Japanese soup stock), miso, simple vegetables, and protein-rich tofu.
Though many have tried basic versions of the traditional broth soup at local Japanese or sushi restaurants, there are many more ways to make and enjoy this soup at home.
“We drink miso soup almost every day, and it can be enjoyed as part of your breakfast, lunch, and dinner,” says Namiko Chen of Just One Cookbook, who runs the popular Japanese recipe food site with over 3M monthly visitors. “We never get bored of miso soup because there’s more than one way to prepare it. I would also say that it is probably one of the easiest soups you can make at home.”
How Miso Soup Strengthens Your Gut
Miso paste’s fermentation process infuses flavor and fosters the growth of essential gut health-promoting probiotic bacteria like lactobacilli and bifidobacteria. These beneficial microbes aid nutrient absorption and bolster the body’s defense against pathogens.
Studies continue to report the positive effects of miso consumption. A 2022 report from the National Library of Medicine found miso’s amino acids reduce the risk of cancer, reduce intestinal inflammation, and alleviate gastrointestinal disease symptoms. Additionally, the Japan Public Health Centre linked individuals who consume fermented soy products, such as miso soup and natto, to a 10% lower risk of death.
More Miso Soup Benefits
Beyond its digestive perks, miso soup emerged as a nutritional powerhouse, boasting an array of vitamins, minerals, and antioxidants. Its potent blend of nutrients, including B vitamins, vitamin K, and manganese, fortifies the body’s resilience against oxidative stress and supports vital physiological functions.
Sidney Kimmel Comprehensive Cancer Center at Johns Hopkins’ recent findings suggest that soy compounds, specifically isoflavones, may significantly reduce the risk of breast cancer recurrence or death.
How to Make and Enjoy Miso Soup
Consumers shouldn’t settle for store-bought miso soup when making it at home is a breeze. Chen says mastering this Japanese classic is within everyone’s reach. “It’s so simple, and once you understand the main components — dashi and miso paste — anyone can whip it up effortlessly.”
Dashi, the backbone of miso soup, combines water, kelp, and dried bonito flakes (dried, smoked, fermented fish fillets). Cooks can also opt for convenient, pre-portioned dashi packets.
As for miso paste, it’s now available in many mainstream grocery stores and online markets. Chen recommends investing in a quality brand for the best results, as flavors and ingredients vary significantly.
To create miso soup, add dashi and chosen savory ingredients to a pot and bring to a boil. Once bubbling, turn off the heat and stir in miso paste until fully dissolved. Voila! Your homemade miso soup is now ready to savor.
Cooks should always add miso paste to the soup broth right before serving to ensure it doesn’t lose its aroma and flavor.
Miso Soup Recipes To Enjoy Year-Round
Miso soup’s beauty lies in its versatility. With endless variations to explore, seasonal ingredients can take center stage. Enjoy the taste of spring with vibrant asparagus, or cool off during summer with a bowl of cold miso soup featuring grilled salmon.
Other popular savory ingredients for miso soup include shiitake mushrooms, eggplants, cabbage, potatoes, pork belly, and baby clams. Pairing a protein with one or two vegetables can create a nutritious, balanced bowl.
Another miso-based soup, Tonjiru, is popular in Japanese households. It comprises savory pork, tofu, and assorted vegetables and supplies nourishing fiber and minerals.
As global interest in holistic wellness surges, traditional dietary practices like miso soup consumption offer invaluable insights into nurturing a flourishing gut microbiome. Simple yet profound nutritional changes — like daily cups of miso soup — pave the way to optimal gut health and overall vitality.
