Miso: Add this traditional Japanese condiment to your diet for optimal health
10/01/2019 // Kristine Payne // Views

A traditional ingredient in Japanese cuisine for thousands of years, miso is a paste that is made from fermented soybeans, barley, rice and oats. It is usually mixed with salt and a koji starter to create a stunning range of miso tastes, colors and uses. This versatile condiment can be used to create a wide variety of sauces, spreads, soup stocks, and other recipes. However, while miso can provide a rich, savory taste, it isn't only meant for adding flavor to dishes. Miso is an incredibly nutritious healing food that can offer several excellent health benefits.

Disclaimer: This article contains links to our lab-tested certified organic miso products which are made in the USA and support U.S. businesses and workers. Your support of these products helps fund our publishing and investigative journalism operations, which aim to protect life and liberty for all Americans.

The soybeans that the miso paste is mostly derived from are not responsible for miso's extraordinary properties. That honor belongs to the fermentation process that the soybeans undergo. Fermenting soy radically alters its chemical properties, changing it from an estrogen-mimicking food to an anti-estrogenic food. (Related: The secret healing benefits of miso - Here's why this fermented food is a nutritional powerhouse.)

Fermenting soybeans at different percentages of soybeans to rice and for longer amounts of time can result in different versions of miso paste. For example, yellow miso is made from organic soybeans that have been fermented with a small percentage of organic rice. Red miso is more boldly flavored and is also made from organic soybeans fermented with rice, though with a higher concentration of soybeans and a longer fermentation period.


You can enjoy miso in the form of a warm bowl of miso soup. Alternatively, you can choose to add miso paste to your favorite dishes for a unique burst of flavor. The mild, earthy taste of yellow miso makes it a great addition for soups, marinades, dressings, and glazes. Meanwhile, the deep umami flavor of red miso is perfect for hearty soups, braises, stews, gravies, and glazes.

Health benefits of consuming miso*

Here are some of the ways consuming miso can benefit your overall health and well-being:

  • Supports healthy digestion: Miso fermentation boosts your body's natural ability to digest and absorb foods. Many people in Japan begin their day with a bowl of miso soup to stimulate their digestive system and energize their bodies.
  • Supports a healthy immune system: You can support your immune system by eating plenty of fermented foods like miso that can add beneficial bacteria and enzymes to your intestinal flora.
  • Uplifts and elevates your mood: Miso soup is often used as a traditional remedy to aid recovery from fatigue. Try a nice, warm bowl of miso soup to uplift your spirit.
  • Supports optimal cognitive health: Fermented foods exhibit beneficial effects on the brain and are effective at supporting healthy cognitive function.
  • Wide range of extremely bioavailable nutrients: Miso is packed with highly bioavailable nutrients, including copper, manganese, B vitamins, vitamin K, phosphorus, fiber, isoflavones, saponin, melanoidin and plant-based protein.

Miso also comes in a convenient freeze-dried powder form for long-term storage. This powder is so easy to use that you can just mix it directly with hot water to create your own delicious and nourishing bowl of miso soup. Get your own high-quality miso powder at the Health Ranger Store with Health Ranger Select Freeze-Dried Organic Yellow and Red Miso. Made with organic, non-GMO fermented soybeans and rice, our high-quality miso powder is an ultra-convenient way of indulging in delicious and nutritious miso.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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