Natto (Fermented Foods)

Composed By Muhammad Aqeel Khan
Date 8/12/2025

Natto is one of the most distinctive and nutrient-rich fermented foods in the world. Known for its strong aroma, sticky texture, and bold flavor, natto has been a staple in Japanese cuisine for centuries. It is made from fermented soybeans, produced through the action of Bacillus subtilis var. natto, a beneficial bacterium responsible for its unique sensory qualities and exceptional health benefits. Considered a probiotic-rich and nutrient-dense food, natto is often celebrated in Japan and increasingly worldwide for its impressive nutritional profile and therapeutic properties.

This article explores what natto is, its history, traditional preparation methods, nutritional value, major health benefits, and different types of natto, along with tips for how to eat natto and ways to make its flavor more appealing to beginners. With its rising popularity, this Natto Japanese food is now recognized globally as a natto superfood that supports gut health, bone strength, heart wellness, and immune function.

What Is Natto? A Probiotic-Rich Fermented Food

To understand what natto is, it is important to know how it's made. Natto begins as whole soybeans that are steamed and then inoculated with Bacillus subtilis, which transforms them during fermentation. The result is a sticky, stringy, slightly slimy texture that is considered a signature feature of natto. While its natto smell and bold taste can be polarizing, its nutritional and health advantages are widely respected.

Consumed mainly at breakfast in Japan, natto is typically served over warm rice with soy sauce, green onions, mustard, or raw egg. Its deep cultural roots and widespread use make it a central part of traditional Japanese diets.

History of Natto and Its Cultural Significance

The origins of natto are believed to date back over 1,000 years. One popular historical theory suggests that natto was discovered accidentally when cooked soybeans were stored in straw bags, which naturally contain Bacillus subtilis. The warm environment encouraged fermentation, producing early versions of natto. Over time, the food gained popularity due to its long shelf life, high protein content, and energizing effects.

Natto holds a strong place in Japanese culinary culture. It is especially popular in eastern Japan, including the Kanto region and Tohoku, where natto consumption is a daily tradition. The food’s reputation as a health booster has also made it a staple in longevity diets, contributing to Japan’s status as one of the countries with the highest life expectancy.

Natto Nutrition: A Powerful Source of Protein, Fiber, Probiotics, and Vitamin K2

One of the biggest reasons for natto’s rising global fame is its extraordinary natto nutrition profile. As a whole-food, plant-based protein source, natto is rich in essential nutrients that support multiple areas of health.

Key Nutrients in Natto:

High-quality plant protein: Supports muscle repair, metabolic health, and energy levels.
Dietary fiber: Essential for digestion and gut regularity.
Probiotics: Natto contains beneficial bacteria that improve gut flora and digestion.
Vitamin K2 (MK-7): Natto is the richest natural source of this essential vitamin.
Iron, magnesium, and calcium: Crucial minerals for bone health, immunity, and metabolism.
Vitamin B2 and B6: Support energy production and neurological function.
Polyglutamic acid: A unique compound that improves mineral absorption and skin hydration.

Natto’s high concentration of Natto probiotics is one reason it is recommended for natto for gut health. These probiotics survive stomach acid more effectively than those in many other foods, helping create a healthy gut environment.

Health Benefits of Natto

The many benefits of natto are backed by both scientific research and centuries of traditional use. Here are its most important health-promoting qualities:

1. Gut Health and Digestion

The probiotics in natto help balance gut microbiota, improve digestion, and relieve constipation. They also contribute to nutrient absorption and immune function, making natto one of the most potent foods for overall gut wellness.

2. Bone Health Through Vitamin K2 (MK-7)

Natto contains the highest known natural levels of Natto vitamin K2 (MK-7), a nutrient essential for calcium distribution in the body. Vitamin K2 activates proteins that direct calcium into bones and teeth rather than arteries, reducing the risk of osteoporosis and arterial calcification.

Research shows that Japanese populations with high natto consumption have significantly stronger bone density and lower fracture rates.

3. Heart Health

Natto supports cardiovascular wellness in several ways:

Vitamin K2 helps prevent arterial calcification.
Nattokinase, an enzyme created during fermentation, helps break down blood clots.
Fiber and probiotics support healthy cholesterol levels and reduce inflammation.

This makes natto an ideal food for long-term heart health.

4. Immune Support

The combination of probiotics, protein, minerals, and antioxidants strengthens the immune system. Probiotics also support the gut-immune connection, which is central to overall immune function.

5. Metabolic and Weight Support

Natto is high in protein, low in calories, and rich in fiber an ideal combination for supporting metabolism, stabilizing blood sugar, and promoting satiety. Regular consumption may help with weight management and energy balance.

Types of Natto

There are several types of natto, each with its own taste and texture profile. Understanding these varieties can help beginners choose the best one to try.

1. Ito Natto

The most common type.
Known for its sticky, stringy consistency.
Strong natto flavor and aroma.

2. Hikiwari Natto

Made from finely chopped soybeans.
Less sticky and more mild in flavor.
Preferred by beginners due to its smoother texture.

3. Goma Natto

Natto mixed with sesame seeds and seasoning.
Sweeter and more approachable for those new to natto.
Often used in snacks or flavored natto dishes.

Each type offers unique culinary uses and levels of intensity in natto taste and natto smell.

How to Eat Natto: Tips, Pairings, and Recipes

For those unfamiliar with how to eat natto, it can be intimidating at first due to its texture and smell. But with the right pairings, natto becomes both delicious and nutrient-rich.

Popular Ways to Eat Natto:

Traditional style: Over warm rice with soy sauce, mustard, and green onions.
In miso soup: A warming dish that mellows its flavor.
With raw egg (tamago kake gohan): Creamy and protein-rich.
In sushi rolls: Paired with seaweed and avocado.
In natto stir-fries: Added at the end for texture and probiotics.
With kimchi: A powerful probiotic combination.

Beginner-Friendly Natto Recipes:

Natto avocado rice bowl
Natto omelet
Natto kimchi fried rice
Goma natto on toast
Natto and tofu salad

Adding complementary ingredients helps reduce the strong natto taste and natto smell, making the food more accessible.

Where to Buy Natto and How to Store It

If you're wondering where to buy natto, here are common sources:

Japanese or Asian grocery stores
Health food stores specializing in fermented foods
Online retailers
Some supermarkets with international sections

Storage Tips:

Keep natto refrigerated.
It can be frozen without losing nutritional value.
Consume soon after opening for best taste and texture.

Because natto is inexpensive, easy to store, and long-lasting, it is convenient to keep on hand as part of a weekly meal plan.

Natto Compared to Other Fermented Foods

Natto stands out among fermented foods such as kimchi, miso, yogurt, and sauerkraut for several reasons:

It has the highest vitamin K2 content of any food.
Probiotics in natto, especially Bacillus subtilis, survive heat and digestion better.
Nattokinase offers unique cardiovascular benefits not found in other ferments.

This exceptional nutrient profile explains why natto’s reputation has spread far beyond Japan.

Conclusion

Why Natto Is a Global Superfood

Natto is gaining global popularity as a natto superfood due to its remarkable nutritional profile, potent probiotic benefits, and scientifically supported health properties. Though its bold taste and aroma may be challenging for beginners, its advantages for digestion, bone health, heart function, and immunity make it worth adding to a modern diet.

Whether you are exploring new natto recipes, experimenting with different types of natto, or simply curious about what natto is, this fermented soybean dish offers a wealth of benefits supported by both tradition and science. As more people discover its powerful effects on wellness, natto continues to earn its place as one of the world’s most valuable fermented foods.

References

Ikeda, K., & Doi, Y. Nutritional and Functional Characteristics of Natto. Journal of Nutritional Science.
Sumi, H. et al. A Novel Fibrinolytic Enzyme in Natto—Nattokinase. Journal of Agricultural and Food Chemistry.
Japanese Ministry of Health. Traditional Japanese Fermented Foods and Their Health Benefits.
Vermeer, C. Vitamin K2 and Its Functional Role in Bone and Heart Health. Nutrition Reviews.
Shurtleff, W., & Aoyagi, A. The History of Soybeans and Fermented Soy Foods. Soyinfo Center.

Natto (Fermented Foods)