Natto

Natto sensitivity may stem from soy proteins, fermentation byproducts, or histamines. Avoid it for 8 weeks, try alternatives like tempeh or lentils, and support your gut with probiotics, digestive enzymes, and quercetin.

๐ŸŒฑ What is Natto?

Natto is a traditional Japanese dish made from fermented soybeans. Known for its strong aroma, sticky texture, and umami flavor, itโ€™s a rich source of protein, probiotics, and vitamin K2.

๐Ÿค” Why Do I Have an Intolerance to Natto?

Sensitivity to natto may be due to its unique components:

  • Soy Proteins: Contains glycinin and beta-conglycinin, which can trigger immune responses.
  • Bacillus subtilis (Fermentation Bacteria): While beneficial for many, these bacteria can sometimes disrupt sensitive digestive systems.
  • Histamines: Fermented foods like natto are high in histamines, which can cause reactions in those with histamine intolerance.
  • Isoflavones: Phytoestrogens that may irritate digestion or affect hormonal balance in sensitive individuals.

๐Ÿ› ๏ธ What Can I Do About It?

  • Avoid Natto: Eliminate it from your diet for at least 8 weeks.
  • Watch for Hidden Sources: Be cautious with foods containing natto-based ingredients.
  • Replace with Alternatives: Opt for non-soy fermented products or tolerated legumes.
  • Reintroduce Gradually: Retest your tolerance after the elimination period.

๐Ÿ’Š Supplements to Support Natto Sensitivity

Consider these to reduce symptoms and support overall health:

  • Digestive Enzymes: Help break down soy proteins and ease digestion.
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  • Probiotics: Restore balance to gut bacteria and reduce inflammation.
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  • Quercetin: A natural antihistamine that may help with histamine-related reactions.
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  • L-Glutamine: Repairs and supports the gut lining to reduce irritation.
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๐ŸŒŸ Why Might I Have an Intolerance to Natto but Not Other Soy Products?

The differences in preparation and composition can explain this:

  • Fermentation: Nattoโ€™s fermentation process introduces high levels of histamines and active bacteria, which are absent in non-fermented soy products.
  • Enzyme Content: Natto contains nattokinase, an enzyme unique to natto, which may irritate sensitive systems.
  • Histamine Levels: Fermentation elevates histamine levels in natto, unlike other soy products like soy milk or tofu.
  • Processing: Other soy products are often processed differently, reducing certain reactive components.

๐Ÿฝ๏ธ Popular Dishes Containing Natto

  • Natto rice bowls
  • Sushi rolls with natto
  • Natto miso soup

๐Ÿฝ๏ธ Alternatives (if tolerated)

  • Tempeh
  • Miso
  • Lentils
  • Chickpeas