Miso is a traditional Japanese fermented paste, created by combining soybeans, salt, and koji—a culture grown on rice, barley, or soybeans. This mixture ferments, developing a deeply savory, umami flavor. Miso soup is often consumed when feeling unwell, and scientific study offers insight into the components that may support the body during a common cold.
General Support for Cold Symptoms
A warm bowl of miso soup provides general comfort during cold symptoms. Warm liquids help soothe a sore throat and assist in thinning mucus, temporarily relieving nasal congestion. The liquid base also supports hydration, which is necessary for recovery during illness. Since illnesses involving fever or sweating can cause fluid loss, the sodium in miso acts as an electrolyte, helping the body maintain proper fluid balance. Furthermore, the soup is light and easy to digest, making it a suitable option when appetite is low.
How Miso Fermentation Supports Immune Function
Miso’s distinction from a standard broth lies in the fermentation process, which introduces beneficial bacteria. Unpasteurized miso paste contains live microorganisms, referred to as probiotics, that colonize the digestive tract. These bacteria are an active part of the gut microbiome, which plays a large role in the body’s overall immune response. A balanced gut environment helps regulate immune cell activity and maintains the integrity of the intestinal barrier. Research suggests that a diet rich in probiotics can support the immune system and potentially aid in faster recovery from respiratory infections. The koji used in fermentation also helps break down soybeans, making nutrients more readily available for absorption.
Anti-Inflammatory Components in Miso
The fermentation of soybeans generates specific bioactive compounds beyond the live bacteria. These compounds include peptides, melanoidins, and isoflavones such as genistein and daidzein. These molecules demonstrate antioxidant properties, helping stabilize damaging free radicals in the body. The compounds also exhibit anti-inflammatory effects that may help temper the generalized inflammation associated with cold symptoms. While inflammation is a natural part of the immune response, excessive inflammation contributes to discomfort, such as body aches and congestion. These effects work in tandem with the probiotic support to provide a multifaceted approach to wellness during sickness.
Preparation and Consumption Guidelines When Sick
To maximize the benefits of miso, especially the probiotic support, preparation requires attention to temperature. Since the beneficial live bacteria are sensitive to heat, boiling the miso paste will destroy the cultures. The paste should always be stirred into a soup or broth after the liquid has been removed from the heat source and allowed to cool slightly. The ideal temperature for adding miso is typically below 160°F (71°C) to ensure the survival of the microorganisms. Because miso is high in sodium, individuals managing high blood pressure should be mindful of their consumption and choose a lower-sodium variety if possible. By incorporating unpasteurized miso properly, the soup provides a combination of hydration, easily digestible nourishment, and specific compounds that support the immune system.