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What is miso and what are the different types?
Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a fungus called quill or Aspergillus oryzae. Sake curd is usually made from rice, barley or other grains. Miso’s rich, fresh flavor and creamy texture allow it to be used in sauces, soups and marinades.

When you hear the word “miso,” you probably think of miso soup. With its savory flavor and comforting warmth, miso soup is a popular way to enjoy the potential health benefits of miso. Its low calories and delicious flavor make it the perfect addition to any diet.

But people with a high miso soup intake should be aware of how much sodium they’re consuming. While miso soup has many benefits, some packaged brands are high in sodium. The nutrition of miso soup depends on the ingredients added and the amount of miso paste used in each serving.

There are several types of miso, but the two most commonly used are white and red.

White miso is fermented for a shorter period of time and has a milder flavor.
Red miso takes longer to ferment and has a richer, deeper flavor.
Yellow miso, also known as Shinshu miso, is a sweet and unpretentious variety that is light gold in color and has a fermentation length and flavor somewhere between white and red.
Different miso varieties have subtle flavors. Their role in your diet may depend on your tastes and the nutritional value you seek.

The calorie content in miso paste is usually low if you are watching your calorie intake. One tablespoon of paste (17 grams) contains about 34 calories, making it a healthier alternative to many other flavor-enhancing sauces.

6 Gut-Healthy Benefits of Miso
Let’s take a look at six gut-healthy benefits of miso. The nutritional value of miso can vary by type and brand, so be sure to check the label and track your intake.

1. Provides a very complete source of protein
   As a high-protein food, miso is valuable for vegetarians and vegans who want a full range of essential amino acids. Miso not only provides protein, it also aids in digestion and reduces the workload of the stomach and small intestine.

Protein is essential for cell growth and repair and acts as a messenger between cellular channels. Miso proteins are easy to digest and are especially beneficial for people with digestive issues who may have difficulty consuming and processing meat proteins.

2. Reduces Flatulence and Bloating
   The fermentation process of miso breaks down the complex sugars found in soybeans, which normally produce gas. Miso’s natural digestive enzymes support this process, reducing the likelihood of gas and bloating after meals.

Unfortunately, some people are sensitive to soy products, so starting with a small intake of miso and gradually increasing it may be the best way to incorporate it into their diet. This approach will allow them to discover the benefits of miso without the discomfort of a sudden change in diet.

3. Helps you maintain a healthy microbiome
   The health of your digestive system depends on the balance of your gut microbiome. Fermented foods, such as miso, are rich in beneficial bacteria that enhance the gut’s front line.

These miso probiotics support food digestion, produce essential vitamins, and even help regulate mood and mental health. Regular consumption of miso helps maintain a diverse and healthy microbial population in the gut.

Another important health benefit of miso for the microbiome is its rich dietary fiber content. Fiber is vital for gut health, aiding digestion and promoting regular bowel movements.

4. Provides a wide range of nutrients for your daily diet
   The composition of miso depends on the ingredients used. However, one serving can include a significant portion of the recommended daily intake of several essential nutrients, such as manganese, copper and vitamin K. Miso is also a good source of vitamin K, which is essential for the formation of connective tissue.

Manganese and copper are essential for functions such as forming connective tissue and helping to break down macronutrients. In addition, Vitamin K is necessary for blood clotting and plays an important role in bone health.

5. Provides you with a source of probiotics to support the immune response
   The probiotics in miso are essential for digestion and enhancing the body’s immune response. A well-functioning gut, supplemented by the probiotics in miso, can enhance the body’s ability to fight disease.

Maintaining a healthy balance in the gut prevents the spread of harmful strains of bacteria and pathogens. If left unchecked, these toxic substances can lead to infections and various health problems.

6. Reduce the risk of inflammatory bowel disease
   Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, are characterized by chronic inflammation of the digestive tract. The beneficial effects of the microbes in miso can help prevent and manage these diseases.

Some studies have shown that regular consumption of miso may reduce stomach inflammation and lower the risk of developing chronic digestive diseases. This may be due to miso’s rich probiotic content and anti-inflammatory properties.