What if one of the secrets of Japanese longevity lies, at least partly, in what lands on the plate each day? Japan ranks among the countries with the highest life expectancy in the world, and Okinawa has become one of the best known examples of longevity.
Its traditional diet includes fermented foods, vegetables, and beverages rich in bioactive compounds that can form part of a health-promoting eating pattern.
There is no miracle food capable of slowing aging or on its own transforming the microbiota. But there are traditional Japanese foods that stand out for their nutritional profile and that are easy to incorporate into a balanced diet.
These are five Japanese foods worth knowing if you want to take care of your gut health.
1. Fermented cabbage: the food that puts fermentation at the center
Fermented foods are among the big protagonists of Japanese gastronomy. While sauerkraut is more characteristic of Europe than Japan, fermented and pickled vegetables do form part of the Japanese dietary tradition.
Fermentation can foster the presence of beneficial microorganisms, and these foods also allow for greater plant diversity in the diet. Cabbage also provides vitamin C, a nutrient with antioxidant function.
A simple way to include it is to add a small amount as a side to a meal.
If you buy ready-made versions, it is worth checking the label and choosing products with simple ingredients.
2. Kuzu and umeboshi: two Japanese foods you may not know
The kuzu comes from the root of the kudzu plant and is used in Japan mainly as a thickener. It can be employed to give texture to soups, sauces, and other preparations.
Much better known among enthusiasts of Japanese cuisine is umeboshi, made from the ume, a Japanese fruit that is often likened to a plum and traditionally preserved with salt and other ingredients.
Its flavor is very intense, tart, and salty, so it is typically used in small amounts.
Both are part of a culinary tradition that is quite different from Western eating habits and can add variety to the diet. That said, it’s not advisable to assign medicinal properties to them that aren’t sufficiently proven.
3. Kukicha tea and miso soup: two classics that explain why the Japanese diet arouses so much interest
The kukicha is a Japanese tea made mainly from the stems and branches of the tea plant. One of its features is that it typically contains less caffeine than some teas made mostly from leaves, though the exact amount depends on the product and how it is prepared.
Like other teas, it contains antioxidant compounds that have attracted significant scientific interest.
And then there is the miso, one of the great protagonists of Japanese cuisine. This fermented paste is traditionally made with soybeans, salt, and koji and is used as a base for soups, sauces, and other dishes.
Miso soup is one of Japan’s most recognizable preparations and provides a simple way to incorporate a fermented food. In addition, miso supplies protein and various micronutrients.
The true Japanese secret isn’t in a “superfood”
The most interesting part of this diet isn’t that there exists a single food capable of rejuvenating the body, but the sum of many habits kept for years.
A varied diet, rich in vegetables and minimally processed foods, together with the presence of fermented products and other sources of fiber, can contribute to a diverse gut microbiota. And looking after the microbiota matters because the intestine participates in numerous processes related to digestion and overall bodily function.
Therefore, if you want to draw inspiration from Japanese eating patterns, you don’t need to start by purchasing five exotic products. You can proceed gradually: incorporate a fermented food, increase your intake of vegetables and legumes, and replace part of ultra-processed items with fresh foods.
More than a miracle food, the true Japanese lesson may lie in maintaining good habits for decades.
