Natto, The Ultimate Bone-Building Superfood

Natto is a Japanese food that is fermented soybeans.  For those of you who know me, you know I am not a soy fan but when soybeans are fermented most of soy's negative attributes are changed to be healing.  During the fermentation process soy's toxic phytate and antinutrient levels are eliminated along with it's thyroid inhibiting qualities as well.  Once fermented, soybeans are the most powerful bone building superfood on the planet.  Samurai are said to have eaten natto everyday.  But I will tell you now, if you don't already know, natto is slimy and smells foul and yet 7.5 billion packages of natto are consumed in Japan yearly.  For those of us who are not used to it that's why I provide it in pill form for my patients.

Natto's superfood abilities comes from a high vitamin K2 concentration.  So if you don't muscle test for the natto I then test you for a vitamin D3 and K2 supplement.

Habitual intake of natto was associated with a significant and beneficial effect on bone health in elderly men and this association is primarily due to vitamin K content of natto was concluded in Osteoporos Int. 2012: 23 (2).

Women who ate 4 packets of natto a week reduced bone mass loss on the thigh bone by 80% according to Journal of Nutrition 2006: 136

Those in the highest third of vitamin K2 intakes were 52% less likely to develop calcification of arteries according to Artherosclerosis. 1995: 226 Also Menaquinone (Vitamin K2) is associated with a reduced risk of coronary heart disease. Journal of Nutrition 2004: 134 (11)

Vitamin K is proven to help rebuild bone and protect against heart disease but there are two kinds.  Vitamin K1 is the type found in dark leafy vegetables and for a long time I recommended them as a high source of vitamin K.  However, studies show now that we only absorb 10% of K1 from dark leafy vegetables.  Research has now turned to more effective vitamin K2.  Vitamin K2 is hard to get from food other than natto so next time you are at a Japanese restaurant or section of the grocery store try it.  It's an acquired taste as sometimes healthy things are!

The Benefits of Fermented Foods

Fermentation is the breakdown of carbs, like starch and sugar, by bacteria and yeast that helps preserve food.  Because fermented foods are loaded with good bacteria and yeast adding them to your diet could help with any digestive issues including bloating, gas, constipation, diarrhea. I have also seen it help people with acne and people with low immune systems. The key is to eat a small portion of fermented foods on a very regular basis. One serving every day with a meal is best.  The consistency of doing it every day is very beneficial. Fermented foods include sauerkraut, natto (fermented soybeans, be careful, it's an acquired taste!), fish sauce, miso, kimchi, shrimp paste, soy sauce, tabasco sauce, tempeh, kefir, yogurt (if you can have cow milk, Fage brand muscle tests the best), kombucha, and pickled vegetables. Do not eat fermented foods if you have or suspect candida.

Here are four explanations of how eating fermented foods help the body:

Explanation #1: Traditional fermented foods help balance the production of stomach acid. Fermented foods have the unique ability to ease digestive discomfort related to having either too much or too little stomach acid. When the production of hydrochloric acid by the stomach is low, fermented foods help increase the acidity of gastric juices. On the other hand, when the stomach produces too much acid, fermented foods help protect the stomach and intestinal lining.

Explanation #2: Traditional fermented foods help the body produce acetylcholine. Acetylcholine is a neurotransmitter. In simple terms, it facilitates the transmission of nerve impulses. In practical terms, it helps increase the movement of the bowel, and can alleviate constipation problems. It also helps improve the release of digestive juices and enzymes from the stomach, the pancreas, and the gallbladder. So by helping your body produce acetylcholine, fermented foods act as potent digestive aids.

Explanation #3: Traditional fermented foods are beneficial for people with blood sugar problems, including diabetes. In addition to improving pancreatic function, which is of great benefit to diabetics, the carbohydrates in lactic acid–fermented foods have been broken down or "pre-digested." As a result, they do not place an extra burden on the pancreas, unlike ordinary carbohydrates.

Explanation #4: Traditional fermented foods produce numerous compounds that destroy and inhibit the growth of pathogenic bacteria. Many pathogenic forms of bacteria are sensitive to acidic environments and will not grow.

See if you can incorporate eating or drinking a serving of fermented food/drink every day. Fermented foods include:

• kefir
• kombucha
• sauerkraut
• pickles
• miso
• natto 
• tempeh
• kimchee
• raw cheese
• yogurt
• apple cider vinegar

Due to the high good bacteria content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating.  So if this happens to you start off small. Try 1/4 or 1/2 a serving of fermented food/drink to start and then work your way up to a full serving.