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The savoury notes of ramen, the sweet and sour taste of kimchi, and the freshness of sushi require no introduction. However, Japanese cuisine is making headlines for a different reason: to achieve renewed gut health and support the growth of good bacteria.
But what makes this delectable cuisine boast health benefits? It’s is ability to balance the meal efficiently. Japanese diet, traditionally known as‘ichiju sansai’, which means ‘one-soup-three-dishes’, represents a well-balanced diet.
Moreover, Japan is also known for its high life expectancy. According to Worldometer, a study based on the United Nations Population Division, Japan has an average life expectancy of 85 years, ranking as the second highest in the world. With this data, it is evident that Japan is doing something right with its diet.
Is Japanese Cuisine a Balanced Diet?-1750659335075.jpg)
Japanese cuisine comprises vegetables, seafood, and pickled items, which leads to the creation of a balanced, nutritious foundation for gut health.
Japanese cuisine is renowned for its diverse array of vegetables, seafood, and pickled items, complemented by probiotic-rich foods like miso and natto. When paired with carbohydrate sources such as rice, these elements create a balanced and nutritious meal that promotes gut health,” said Varnit Yadav, Exercise and Nutrition Coach, Institute of Nutrition and Fitness Sciences, India, and JPS Health & Fitness, Australia.
“The soluble and insoluble fibres from vegetables, rice help regulate bowel movements and nourish gut bacteria. You need to keep in mind that personal sensitivities may require tailoring the diet to avoid discomfort like bloating, diarrhoea, or gas,” he added.
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Is Japanese Food Good for the Stomach and Digestion?
Rich in omega-3 fatty acids and protein content, the Japanese cuisine offers a balanced approach to diet. Staple foods like fish in Japanese food give a bonus of cognitive benefits along with great taste. Moreover, commonly used soy products like Tofu, miso, and soy sauce offer a plant-based protein source rich in phytoestrogens.
Traditional Japanese Dishes to Add to Your Diet
It is now established that Japanese food is great for balancing the good and bad bacteria in the gut. To simplify how to incorporate Japanese staples in your diet, Coach Varnit shared some options:
- Miso Soup: It is crafted from fermented soybeans, and miso provides probiotics that promote a balanced gut microbiome, aiding digestion and nutrient breakdown.
- Sushi: With components like vinegared rice and pickled ginger, sushi introduces subtle fermentation that supports digestion. The seafood contains healthy fats and proteins, which makes it quite a healthy option to consume.
- Natto: This fermented soybean dish is a probiotic that fosters beneficial gut bacteria that enhance digestion and overall gut function.
- Genmai: This brown rice is a more used, healthier option than white rice, offering a rich fibre content along with other nutrients. This is best for people with a sensitive gut.
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Are fermented foods Good for Your Gut?-1750659366978.jpg "Raw fish in Japanese food")
Fermented foods in Japanese food are a must-have as these help the gut get live healthy bacteria, making the process of breaking down food easier, aiding digestion. According to Coach Varnit, “Frequent usage of fermented foods reflects a tradition of harnessing fermentation to enhance flavour while boosting health.”
Some Fermented Foods to Help Your Gut:
Sauerkraut: This traditional asian dish made from thinly sliced cabbage nad fermented with various lactic acids packs ample amount of probiotics, perfect for reducing inflammation.
Tempeh: Tempeh is a plant-based protein like tofu, made from fermenting soy beans. Rich in antioxidants and probiotics, it helps in boosting immunity and muscle recovery.
Yoghurt: Also known as a superfood, yoghurt is a high-quality protein rich in vitamin B12, calcium, phosphorus, and potassium. Yoghurt, when consumed every day, can benefit weight loss and bone health.
Kimchi: Kimchi is re-dominantly the most loved side dish, popularised by K-dramas. Kimchi is a powerhouse of taste and fibre, and good bacteria like Lactobacilli. It is known for its benefits in cholesterol-lowering and enhancing the immune system.
Can adding Japanese Ingredients to your Diet Improve Gut Health?
Yes, even small additions of the discussed items can make a meaningful difference. As per coach Varnit, “Incorporating ingredients like miso, natto, or seaweed brings probiotics and fibres into your meals, supporting digestion and a balanced gut microbiome.”
“However, personalisation is key, swapping out allergens or irritants as needed, these nutrient-rich elements can elevate your diet and promote gut health,” he added.
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Conclusion: Good For Gut-1750659396438.jpg "sushi")
The Japanese diet goes just beyond the great taste; it offers support and much-needed nutrients to the gut as well. While consistency is key, it is also important to take note of what agrees with your body. Moreover, the Japanese staples can be eaten in moderation to maximise their benefits. Be it Kimchi, tofu or tempeh, all amount to a source of protein, fibre and anti-oxidants, so it is wise to start slowly to adapt a few stales into your diet.