3 Fermented Foods Japanese People Eat Almost Daily for Gut Health

Hitomi
Aug 24
2 min read

Updated: Sep 8

A wooden tray with various Japanese fermented foods. Overlay text: "3 Fermented Foods Japanese People Eat Almost Daily."

Fermented foods are an essential part of Japanese cuisine, enjoyed for centuries not only for their flavor but also for their health benefits.

Many Japanese people eat fermented foods daily, supporting digestion, gut microbiome diversity, and overall wellness. Today, let’s look at 3 traditional fermented foods you can easily add to your diet: natto, miso soup, and Japanese pickles.

1. Natto (Fermented Soybeans)

A spoon of salt koji is held over a bowl of olive oil on a textured surface, ready for mixing.

Natto is one of Japan’s most iconic fermented foods, made from soybeans fermented with Bacillus subtilis. It has a strong flavor and sticky texture, but it’s incredibly nutritious.

Probiotic-rich, supporting gut flora balance.
Contains vitamin K2 for bone and cardiovascular health.
Nattokinase enzyme may promote better blood circulation.
High in protein and fiber, aiding digestion and satiety.

2. Miso Soup

A wooden bowl of miso soup with fried tofu and greens on a woven mat. Warm hues create a cozy, inviting atmosphere.

Miso is made by fermenting soybeans with koji (fermented rice starter). It’s a staple in Japanese households, often eaten at breakfast.

Provides probiotics, minerals, and antioxidants.
To preserve probiotics and flavor, dissolve miso paste after turning off the heat. Avoid boiling once miso is added.
Even if some probiotics don’t survive heat, miso still delivers gut-supportive nutrients and rich umami flavor.

3. Japanese Pickles (Nukazuke or Koji-based Tsukemono)

Sliced nukazuke vegetables—carrots, cucumber, eggplant—are arranged on a dark ceramic plate atop a wooden surface. Bright and fresh appearance.

Japanese pickles are traditionally fermented in rice bran (nukazuke) or with koji.

Contain natural lactic acid bacteria that nourish gut health.
High in dietary fiber, supporting digestion.
Help balance meals by adding freshness and acidity.
Easy to enjoy daily as a small side dish.

Final Thoughts

Fermented foods like natto, miso soup, and pickles have been staples of the Japanese diet for generations. Not only are they delicious and versatile, but they also support gut health in natural and effective ways. Adding even one of these to your meals can help you build a stronger digestive system and enjoy more balanced nutrition.