Unless you’re Japanese, natto is probably not a “love at first bite” experience. In fact, unless you grew up with it, you are likely to have never heard of it. Natto is a traditional dish made from fermented soybeans that Japanese have enjoyed for over a thousand years. Its origins are somewhat mysterious, but one legend suggests that natto was discovered by accident during Japan’s Heian period (794-1185) when boiled soybeans were left in straw and naturally fermented. Since that time, this pungent, sticky dish has become a staple in Japanese cuisine.

Health Benefits

Even the Japanese recognize that people who don’t grow up with natto aren’t drawn to it. It’s texture and aroma can be tough for many. But despite this, natto is considered a nutritional powerhouse with benefits that far outweigh any unpleasantness. Natto is:

• Rich in Protein & Probiotics – The fermentation process can’t be beat when it comes to enhancing digestibility and introducing beneficial probiotics that support gut health.
• High in Vitamin K2 – One of the best dietary sources for vitamin K, natto is essential for bone health and preventing arterial calcification.
• Heart Health & Blood Circulation – Contains nattokinase, an enzyme believed to help reduce blood clotting and support cardiovascular health.
• Immune Boosting – Packed with fiber, antioxidants, and probiotics, natto contributes to overall immune function and digestion.

An Acquired Taste

It bears repeating that natto isn’t popular outside of Japan for good reason. The smell is strong, to say the least. Often compared to ammonia or really old cheese, it can be difficult to get past. The texture is traditionally both slimy and sticky. Lastly, the fermented taste is bitter. If you don’t have an appreciation for bitter foods, it can take some time to adjust.

But for those of you who recognize that the health benefits far outweigh the palatability of natto, here are some ways to learn to appreciate (to be honest, probably not love) it. Start by having it the traditional Japanese way by mixing the natto with soy sauce or mustard and serving with Japanese style rice. Not only do those ingredients serve to slightly mask the flavor, but the rice changes the texture.

You can also pair the natto with green onions, Japanese style kimchi, or wasabi. These flavors will basically override the taste of the natto, and the kimchi will also mitigate the texture. Or you can wrap it in a piece of nori with rice for a do it yourself sushi roll. Lastly, if you really want to pretend that natto is something entirely different than it is and you just want the health benefits, blend it into a smoothie.

So, here’s the bottom line, natto may not be love at first bite for many. However, natto’s impressive health benefits make it worth trying. This Creamy Natto Power Smoothie 

This mild, protein-packed smoothie with a nutty, slightly sweet flavor masks natto’s strong taste and texture.

Ingredients Per Serving

• ¼ cup loosely packed natto
• 1 medium banana (frozen for creaminess)
• ½ cup Greek yogurt (or plant-based yogurt for dairy-free)
• 1 tbsp almond butter (or peanut butter for a nutty, rich taste)
• ½ cup unsweetened soy milk (or almond milk)
• 1 tsp honey (or maple syrup, optional)
• ½ tsp cinnamon (adds warmth and masks natto’s unique smell)
• ½ cup ice cubes

Instructions

Add all ingredients to a high-speed blender and blend until smooth and creamy. Taste and adjust honey or cinnamon as desired for sweetness. Pour into a glass and enjoy immediately! To your health!

Nutritional Info 

Calories: ~280; Protein: ~18g; Carbs: ~35g; Fiber: ~5g; Fat: ~9g

This smoothie is very high in probiotics, vitamin K2, and calcium with exact numbers varying depending on the brand of natto used.