Unpasteurized miso is a complete probiotic and prebiotic combined — Aspergillus oryzae and Lactobacillus strains live in the paste. Also a complete protein from the fermented soy base. The soup is one of the most clinically validated longevity foods in the literature.
Available at Asian grocery stores and Whole Foods. Increasingly at mainstream stores. The umami flavor makes it a useful bridge for those reducing meat consumption.
Japanese studies show inverse correlation between miso soup consumption and stomach cancer. Vitamin K2 (produced during fermentation) directs calcium to bones rather than arteries. The Lactobacillus species in miso overlap with the strains most documented for gut-brain axis benefits — mood and anxiety reduction.
NEVER boil miso — heat above 140F kills the probiotic bacteria. Dissolve in warm (not boiling) water. Add to soups after removing from heat. White miso is mildest. Red miso is more fermented and intense. Use as a marinade for fish and chicken (the glutamates create umami similar to dawadawa).
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