Dear Reader,

A while ago I had a (thankfully minor) infection, and was prescribed antibiotics to treat it. The antibiotics worked great on the infection, but unfortunately, my gut health took a bit of a hit.

So like nurturing a wilting plant back to life, I decided to pay a bit of extra attention to how I could help my gut health thrive.

The Japanese secret to a healthy gut: miso, natto, and more!

Step 1: Prebiotics to power the process

Prebiotics are non-digestible compounds in food that promote the growth of beneficial bacteria (probiotics) in our gut. Instead of breaking down in the gut, they are fermented by beneficial bacteria, essentially acting as "food" for good bacteria.

Prebiotics are found in a variety of plant-based foods, particularly those high in fiber, such as fruits, vegetables, and whole grains (this is perhaps unsurprising).

But don’t worry if you struggle to eat fruits and vegetables, it doesn’t need to be stressful:

• Eat what you find delicious. You don’t need to stress about eating the "perfect" prebiotic, just focus on eating what you enjoy, that happens to be good for you too. For myself, I love leaning into seasonal fruit - if you're in the US, they have these Autumn Crisp grapes at Aldi and Trader Joe's that are so crispy and juicy. I highly recommend if you see them!
• Eat what you find accessible. One of my favorite ways to eat a lot of vegetables during cold weather (it's getting a bit chilly where I'm at!) is by making nabemono (鍋物), or Japanese hot pot. I simply chop up vegetables like carrots, cabbage, and mushrooms, cook them with dashi broth, and it's ready to enjoy. Cooking with new vegetables feels risky, but familiar ones in familiar soups make it simple and delicious.

Step 2: Probiotics to promote healthy digestion

​Probiotics are "good" bacteria that can help improve digestion, boost immunity function, and even mental well-being.

Lucky for me, Japanese cuisine has a long history of probiotic-rich foods, with multiple easy and delicious ways to enjoy it. Here are some of my favorite Japanese probiotic foods:

• Miso, the fermented staple. Miso is a paste made from fermented soybeans, and is rich in beneficial bacteria, including Lactobacillus and Bifidobacterium. Miso is thankfully very common in cooking, so there are so many ways to enjoy it. I think the easiest way to prepare miso is as miso soup, which can be put together in less than 5 minutes, but I also love marinating my fish in miso paste the night before to have it as saikyo-yaki with steamed rice the next day.
• Natto, a controversial but (in my humble opinion) delicious topping. Natto is a traditional Japanese food made from fermented soybeans. With its sticky texture and umami-rich flavor, it’s commonly served at breakfast with rice. Natto is packed with protein, vitamins, and particularly nattokinase, an enzyme believed to improve blood circulation and reduce the risk of blood clots.​
• Tsukemono, for the pickle lover. Tsukemono are Japanese pickles made by fermenting vegetables like cucumbers, daikon radish, or cabbage in salt, vinegar, soy sauce, or other brine solutions. During fermentation, good bacteria, such as lactobacillus, break down sugars, creating a tangy taste. If you like kimchi, you'll probably enjoy tsukemono too!
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Step 3: Give your gut time to do its work

What you eat matters, but there is also a very important relationship between our gut health and our mental health. We're still learning how they affect each other, but it’s important to remember that no amount of healthy eating can offset unmanaged stress and anxiety.

• Incorporate change slowly. Especially when your body is trying to heal and readjust, it may not tolerate change super easily. Start with simple changes like a banana before dessert, or one serving of a new probiotic food for breakfast – sometimes slow is the best way.
• Health comes after sleep. I recently learned of the Japanese phrase “kenko wa nete kara” (健康は寝てから) which directly translates to “Health comes after sleep”. Any time I have a poor night’s rest, I am reminded that not prioritizing my sleep makes everything else more difficult. Make sure your foundation is strong, and it becomes easier to build on it.

It may sometimes feel like we're always falling short or could be doing more to improve our health, but we don’t need to do everything right (in fact, a well-balanced lifestyle will look far from perfect) to lead healthy, meaningful lives.

What health change might you try focusing on this week?

Wishing you a lovely day ahead! 😊

Warmly,

Kaki

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