Miso soup is gaining popularity on social platforms for its potential health benefits, including gut healing and weight loss. Nutrition experts advocate for incorporating miso soup into your routine for numerous health advantages.
1. Probiotics Enhance Digestive Health
Fermented foods like miso are renowned for their digestive benefits.
Amino acids in miso, particularly glutamate and histidine, may facilitate stomach emptying and alleviate post-meal discomfort, according to Jennifer Pallian, BSc, RD, a registered dietitian.
“Daily intake has been associated with a lower risk of gastritis and other related conditions,” she added.
Research indicates that miso soup may also lessen symptoms of reflux and indigestion, independent of other lifestyle factors.
“Miso contains live cultures, providing a lactose-free source of beneficial probiotics,” noted Lauren Manaker, MS, RDN, LD, a nutritionist.
These probiotics may enhance the population of good bacteria in your gut, promoting efficient digestion.
2. Plant Nutrients May Safeguard Heart Health
At first glance, a salty soup may not seem heart-healthy. However, evidence suggests that miso soup’s unique blend of nutrients provides protection to the cardiovascular system:
- Soy protein: This low-fat protein from soybeans may aid in preventing heart disease.
- Plant sterols: These naturally occurring compounds may inhibit cholesterol absorption.
- Isoflavones: Antioxidant-like components in soy may enhance blood vessel health.
- Fermentation products: Beneficial byproducts formed during fermentation can positively impact blood pressure.
Though miso is salty, studies reveal it does not elevate blood pressure as plain salt does. In fact, extensive research has shown that regular consumption of miso soup is not linked to hypertension.
Research indicates its fermentation products can mitigate sodium’s adverse effects by calming the sympathetic nervous system, leading to healthier blood pressure and heart rates.
3. Potential to Boost Immune Function
Experts suggest that the probiotics in miso may bolster your immune system. For example, animal studies propose that miso can heighten specific immune cells, balancing the body’s defenses while reducing the chances of excessive inflammation.
Research has also found that lactic acid bacteria from miso can stimulate the production of IgA, an essential antibody that protects mucous membranes in regions like the gut and respiratory tract. This may also ease allergy symptoms and strengthen skin defenses.
Therefore, miso can assist in fortifying your immune system, ensuring it’s robust enough to combat threats while avoiding unnecessary overactivity.
4. It Supports Weight Management
Miso soup serves as an ideal light starter for those seeking satisfaction without excess calories. According to Pallian, just one tablespoon of miso paste typically contains:
- 34 calories
- 2.2 grams of protein
- 1 gram of fiber
“That’s sufficient to promote a feeling of fullness while keeping calorie consumption low,” she explained.
Animal studies show that mice on diets higher in miso showed reduced body fat and smaller fat cells compared to those on lower-miso diets. When combined with physical activity, these effects became even more pronounced, with improved fat breakdown observed in specific genes.
“In your weight loss journey, consider the entire dietary pattern instead of focusing on individual foods,” Manaker suggests. “Overall lifestyle choices, including exercise, significantly influence weight loss success too.”
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