Natto, fermented soybeans with a sticky, viscous texture and an intense nutty flavor, is beloved in Japan but less known in the West. While its texture and aroma may seem unusual at first, they shouldn’t deter you — it’s simply a matter of getting accustomed.

In Japan, natto is typically served with soy sauce, mustard seeds or mustard, garlic, and other seasonings, paired with steamed rice.

Nutritional Powerhouse

• Iron: 100 g of natto provides 50% of the daily recommended intake of iron, which is easily absorbed due to fermentation destroying anti-nutrients in soy.
• Probiotics: Most probiotic products and supplements contain 5–10 billion CFUs (colony-forming units) per serving. In comparison, natto contains between 1 million and 1 billion CFUs per gram (!).

How It’s Made
Traditionally, natto was prepared by wrapping boiled soybeans in rice straw, which naturally harbored Bacillus subtilis bacteria on its surface. These bacteria fermented the sugars in the soybeans.

In the early 20th century, Bacillus subtilis was identified and isolated by scientists, who modernized the production process. Today, rice straw has been replaced with direct inoculation of B. subtilis to initiate fermentation.

Health Benefits of Bacillus subtilis

• Acts as an antagonist to harmful yeasts and bacteria, including Candida, Salmonella, Proteus, Streptococcus, and Staphylococcus.
• Unique for its ability to synthesize antimicrobial substances, which inhibit pathogens causing gut infections.
• Used in treatments for antibiotic-associated diarrhea, SIBO (small intestinal bacterial overgrowth), and enterocolitis.
  For vegans, natto provides a jackpot of complete protein with all essential amino acids, making it a valuable addition to the diet.

Aside from the classic Japanese preparation with various seasonings and rice, my new favorite way to enjoy natto is natto on buckwheat. Simply serve natto on perfectly al dente salted buckwheat. Mmm… delicious!