If you’ve ever visited a Japanese breakfast table, you might have seen (or smelled) a sticky, stringy bowl of fermented soybeans known as natto (納豆). To many foreigners—and even some Japanese—it’s a challenging food. But behind the strong smell and gooey texture lies one of Japan’s oldest and most nutritious health foods.
What Exactly Is Natto?
Natto is made by fermenting cooked soybeans with a bacteria called Bacillus subtilis var. natto. The result is a pungent, sticky mass that forms long, web-like strings when stirred.
For many, the first impression is… intense. The smell is often compared to cheese or ammonia, and the texture is slimy and elastic. But for those who grow to love it, natto becomes a daily health ritual (I eat 1 pack of natto every morning!).
Why Natto Is Good for You
Natto isn’t just an acquired taste—it’s a nutritional powerhouse. Some of its health benefits include:
- Rich in probiotics: Supports gut health and digestion
- Contains nattokinase: An enzyme that may help prevent blood clots and support heart health. You can guess from the name, it was first discovered in natto!
- High in vitamin K2: Important for bone and cardiovascular health
- Plant-based protein: Great for vegetarians and vegans
A Funny Kitchen Tip: Natto First, Then the Oily Dishes!
Here’s a little tip I use in my own kitchen:
If you’re doing dishes by hand, wash your natto bowl first—before any oily or greasy plates. The stickiness of natto contains natural enzymes that help break down oils and fats. It’s strange but true—after cleaning natto, the sponge seems to form more foam, and it magically cut through oil better!
It’s just one more way this humble food shows off its power.
Natto in East and West
Natto is especially popular in eastern Japan, with the most famous production area being Mito City in Ibaraki Prefecture. Mito natto is known for its small beans (kotsubu 小粒) and strong flavor. It’s so famous that when you ask someone “what comes to your mind when you hear Mito?”, I bet more than 90% will answer “Natto!!”.
However, in western Japan, natto tends to be less popular. Many people from the Kansai region (Osaka, Kyoto, etc.) grow up without eating it, and some even dislike it altogether. This east-west divide is a fun cultural quirk that still exists today. My father is from western part of Japan, and he can’t stand the smell.
How to Eat Natto
Traditionally, natto is served with hot steamed rice & soy sauce.
Here are some popular toppings:
- Japanese mustard
- Chopped green onions
- raw egg
- cod roe (tarako)
Some modern ways to enjoy natto include:
- On toast with cheese (my personal favorite)
- In pasta for a Japanese-Italian twist (don’t forget to sprinkle seaweed on top)
- Mixed with kimchi for an extra probiotic punch
Don’t be afraid to experiment—it’s more versatile than you might expect!
My Relationship with Natto
To be honest, I didn’t hate it, but I didn’t love it either. It was during my days in Scotland I craved for natto. It was like my DNA calling for natto, but natto packs were very very expensive and they didn’t taste well, I only saw frozen ones. After I came back to Japan, I was more interested in fermented foods and gut health, so I started to eat 1 pack a day. Now, I appreciate it not only as a superfood, but as a unique part of Japanese food culture.
The more I eat it, the more I enjoy its flavor—and the more amazed I am by its practical uses in everyday life (like washing dishes!).
Curious to Try Natto?
If you’re outside Japan, you may be able to find frozen natto at Asian grocery stores. Start slow—maybe half a pack at a time—and try mixing it with rice and soy sauce. Stir it well until it becomes frothy. You might surprise yourself and grow to love it!
Would you try natto, or have you already tasted it?
