As researchers turn their attention to the Japanese diet, miso is getting the spotlight. Miso is a fermented soybean paste found in the Asian section of the supermarket aisles. It can be used for marinades, dressings or most commonly to make soup. It has a delicious savoury flavour known as ‘umami’, but it seems that miso brings more than just good taste to the table.

Miso is a rich source of protein, vitamins and minerals such as vitamin K, copper, zinc and manganese. It contains both prebiotics (food that promotes the growth of good gut bacteria) and probiotics (beneficial bacteria) as well as isoflavones which are important compounds for many of the beneficial effects of miso.

A study in 2022 showed that the isoflavones in miso may lower the risk of heart disease by reducing both blood pressure and cholesterol.

It is also thought that miso may ease menopausal symptoms in women as well as reduce the risk of osteoporosis. Other studies suggest eating miso leads to fewer digestive upsets and possibly helps with weight control.

Miso is generally safe, but some people do need to be careful. One serve of miso soup contains 1-2g of salt, so if you are on a low-salt diet, you will need to factor that in. Miso can also interfere with some medications such as thyroid tablets and warfarin. Finally, if you are allergic to soy proteins, you cannot have traditional miso products, although there are some new soy free chickpea versions available.