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.
๐ฑ What is Natto?
Natto is a traditional Japanese dish made from fermented soybeans. Known for its strong aroma, sticky texture, and umami flavor, itโs a rich source of protein, probiotics, and vitamin K2.
๐ค 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.
๐ ๏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.
๐ Supplements to Support Natto Sensitivity
Consider these to reduce symptoms and support overall health:
- Digestive Enzymes: Help break down soy proteins and ease digestion.
- Probiotics: Restore balance to gut bacteria and reduce inflammation.
- Quercetin: A natural antihistamine that may help with histamine-related reactions.
- L-Glutamine: Repairs and supports the gut lining to reduce irritation.
๐ Why Might I Have an Intolerance to Natto but Not Other Soy Products?
The differences in preparation and composition can explain this:
- Fermentation: Nattoโs 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.
๐ฝ๏ธ Popular Dishes Containing Natto
- Natto rice bowls
- Sushi rolls with natto
- Natto miso soup
๐ฝ๏ธ Alternatives (if tolerated)
- Tempeh
- Miso
- Lentils
- Chickpeas