The Key Role of Gut Bacteria in Physical and Mental Health
The human gut hosts approximately 1,000 different species of bacteria, totaling 100 trillion to 1,000 trillion individual microbes. These gut bacteria are broadly classified into three groups:
- Beneficial bacteria (good bacteria)
- Harmful bacteria (bad bacteria)
- Opportunistic bacteria
Research suggests that the optimal ratio of these groups is roughly 2:1:7 (good:bad:opportunistic). Opportunistic bacteria act in favor of beneficial bacteria when the gut environment is healthy, but can support harmful bacteria if the gut environment is poor.
Today, scientific studies show that gut health is not only linked to digestive conditions such as constipation, diarrhea, and obesity, but also affects mental health (including depression), cancer risk, and cognitive health.
Maintaining a healthy gut microbiome is therefore essential for overall physical and mental well-being.
Natto: An Ideal Food for Supporting a Healthy Gut
Maintaining a healthy gut starts with a balanced diet. It’s important to consume the right amounts of protein, carbohydrates, and fats, while also including dietary fiber, oligosaccharides, vitamins, and minerals.
One of the best foods for achieving this balance is natto.
Natto contains:
- High-quality protein and healthy fats in balanced amounts
- Dietary fiber and oligosaccharides
- Vitamins and essential minerals
How these components support gut health:
- Oligosaccharides and soluble fiber help soften stools and serve as food for beneficial gut bacteria, supporting their growth and improving intestinal function.
- Insoluble fiber absorbs water to increase stool volume and stimulates the intestines, helping maintain regular bowel movements.
- Vitamins and minerals play key roles in activating intestinal functions and supporting overall gut health.
Incorporating natto into your diet can therefore help create a favorable environment for gut bacteria, contributing to both digestive comfort and overall wellness.
Can Natto Help Improve Constipation?
Natto and the bacteria it contains have been associated with a variety of health benefits, one of which is supporting healthy bowel movements.
Constipation is a common issue among women and older adults, but recent research also highlights its prevalence in infants and children, making it a noteworthy health concern. Chronic constipation can lead to:
- Abdominal bloating and discomfort
- Stomach pain and gas buildup
- Skin issues
In more severe cases, it may contribute to:
- Sleep disturbances
- Reduced immunity
- Worsening allergies, such as hay fever
- Mood changes linked to decreased serotonin, the “happiness hormone”
A key factor in preventing and alleviating constipation is maintaining a healthy gut microbiome — and this is where natto plays a role.
How natto helps:
Natto bacteria support the growth and activity of beneficial gut bacteria, such as lactic acid bacteria and Bifidobacteria. By promoting these friendly microbes, natto contributes to a balanced intestinal environment, which can help improve digestion and relieve constipation over time.
Do the Nutrients in Natto Help Relieve Constipation?
Natto is rich in dietary fiber, oligosaccharides, vitamins, minerals, and natto bacteria, all of which play an important role in supporting healthy intestinal function.
Natto Contains Both Soluble and Insoluble Fiber
A diet lacking in fiber can make constipation more likely. Dietary fiber is classified into soluble fiber and insoluble fiber, and it is important to consume both types in balance for optimal digestive health.
- Soluble fiber helps soften stools and feeds beneficial gut bacteria.
- Insoluble fiber absorbs water, increases stool bulk, and stimulates the intestines to improve bowel regularity.
By providing both types of fiber, along with oligosaccharides and other nutrients, natto supports a healthy gut environment and can help reduce the risk of constipation.
Soluble Fiber
Soluble fiber helps soften stools and also serves as food for beneficial gut bacteria, supporting their growth and improving intestinal function. Oligosaccharides, which are also present in natto, are a type of soluble fiber with similar benefits.
Insoluble Fiber
Insoluble fiber absorbs water to increase stool volume and stimulates the intestines, promoting regular bowel movements and supporting overall gut activity.
By providing both soluble and insoluble fiber, natto contributes to a balanced digestive system and can help prevent or relieve constipation.
Natto Provides a Balanced Mix of Both Soluble and Insoluble Fiber
Natto contains a well-balanced combination of soluble and insoluble fiber. In 100 grams of edible natto:
- Soluble fiber: 2.3 g
- Insoluble fiber: 4.4 g
This balanced fiber content helps support healthy digestion, maintain regular bowel movements, and feed beneficial gut bacteria, making natto an excellent food for promoting overall gut health.
Summary
Natto contains both essential nutrients that help support gut activity and natto bacteria. Natto bacteria assist the growth and activity of beneficial gut microbes, such as lactic acid bacteria and Bifidobacteria, contributing to a healthier intestinal environment.
When harmful bacteria dominate the gut, they produce substances that can lead to constipation, diarrhea, and may contribute to other health issues. Supporting beneficial bacteria and maintaining a balanced gut microbiome is therefore fundamental not only for regular bowel movements but also for overall health.
Including natto in your diet is an easy and traditional way to help promote a healthy gut and support digestive wellness.
