Miso Paste Overview
Miso is a fermented soybean paste rich in probiotics, complete protein, and essential minerals. This traditional Japanese ingredient provides beneficial bacteria that support gut health and immune function. Miso contains enzymes, antioxidants, and unique compounds from fermentation that may reduce cancer risk and support longevity.
Why Miso Paste Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Miso Paste Nutrition Facts
Per 18g (1 tablespoon)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 34 | — |
| Protein | 2.2g | 4% |
| Total Carbohydrates | 4.6g | 2% |
| Dietary Fiber | 0.9g | 3% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 0.4mg | % |
| magnesium | 9mg | % |
| calcium | 11mg | % |
| vitaminK | 8mcg | % |
| sodium | 634mg | % |
Key Nutrients in Miso Paste for Gut Health
Fiber
0.9gSupports gut health by providing essential fiber
Best Ways to Eat Miso Paste for Gut Health
- Make traditional miso soup with vegetables
- Add to salad dressings and marinades
- Use as glaze for fish or vegetables
- Stir into cooked grains for flavor
- Mix into hummus or bean dips
- Do not boil - add after cooking to preserve probiotics
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Miso Paste Health Benefits
- Rich in probiotics for gut health
- Complete protein with all essential amino acids
- Provides vitamin K2 (10% DV) for bone health
- Contains beneficial enzymes from fermentation
- Rich in antioxidants including melanoidin
- Supports immune system function
- Traditional longevity food in Japanese diet
- May reduce breast cancer risk in studies
Important Considerations
- Very high in sodium (634mg per tablespoon)
- Soy allergy common - avoid if allergic
- May contain gluten if made with barley
- Fermented foods may trigger histamine reactions
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