What Happens to Your Body When You Eat Miso Soup Regularly

Miso soup is a traditional Japanese dish usually made from fermented soybean paste (miso), a broth made from dried fish and kelp (dashi), tofu, green onions and seaweed. This combination is rich in beneficial plant compounds and probiotics. Eating miso soup regularly may improve gut and heart health and reduce the risk of certain health problems.

As a fermented food, miso paste contains beneficial bacteria, or probiotics, which help keep your digestive system healthy.

Both beneficial and harmful bacteria live in your gut. Having more beneficial gut bacteria helps your body absorb nutrients and digest food. Good bacteria also help your immune system prevent harmful bacteria from growing and making you sick.

When you eat miso soup, you get several strains of probiotics that benefit your gut health and strengthen your immune system. Studies show that people who frequently eat miso soup have better digestion and a lower risk of stomach illnesses.

Eating miso soup regularly can help lower cholesterol and prevent blocked arteries that can lead to heart disease and stroke.

Miso paste contains compounds called plant sterols that help prevent the body from absorbing cholesterol. Tofu and miso also contain soy protein which may help lower cholesterol and the risk of heart disease.

A large 2019 study found that people who consumed 25 grams of soy protein each day reduced their LDL cholesterol levels (the “bad” cholesterol). Additionally, soy protein contains antioxidants called isoflavones that can help prevent cell damage and support blood vessel health.

The isoflavones found in miso soup may also help reduce the risk of colon and breast cancer. Isoflavones are phytoestrogensmeaning they act like the hormone estrogen. Studies show that the phytoestrogenic and antioxidant effects of isoflavones may help reduce the damage and growth of cancer cells. Seaweed, an ingredient in miso soup, may also have anti-cancer properties.

Human research on miso soup and cancer risk is limited and sometimes mixed. An older study of men without health problems and men with colon cancer found that eating two cups of miso soup per day reduced the risk of colon cancer.

Another older study from Japan found that women who ate miso soup daily had a lower risk of developing breast cancer. More recent research also links consumption of soy isoflavones to a decreased risk of breast cancer.

Miso soup is naturally high in sodium because salt is used to ferment and preserve the miso paste. The dashi broth used in miso soup is also typically high in sodium. Eating a lot of sodium increases your risk of developing high blood pressure, which can lead to heart disease and stroke.

If you eat miso soup regularly, you risk developing high sodium levels. However, studies have shown that miso soup contains a compound that may counteract the effect of sodium on blood pressure.

So even as a high-sodium food, miso soup may not increase blood pressure. A study of Japanese men also found that frequent consumption of miso soup did not increase blood pressure. However, further research is needed to confirm this finding.

Miso soup nutritional information may vary depending on the type of miso, broth, and added ingredients. A serving of miso soup is usually about 1 cup (240 grams) and contains 1 tablespoon (17 grams) of miso paste.

A cup of traditionally prepared miso soup – with dashi, tofu, green onions and seaweed – can offer the following nutrients: