{"id":31812,"date":"2025-10-31T21:09:29","date_gmt":"2025-10-31T12:09:29","guid":{"rendered":"https:\/\/sonomono.jp\/?p=31812"},"modified":"2026-08-03T17:17:25","modified_gmt":"2026-08-03T08:17:25","slug":"natto-hakase-57","status":"publish","type":"post","link":"https:\/\/sonomono.jp\/en\/natto-hakase\/natto-hakase-57\/","title":{"rendered":"Is natto good for constipation? The role of natto nutrients and natto bacteria in supporting gut health."},"content":{"rendered":"<div class=\"p-blogParts post_content\" data-partsID=\"18259\">\n<figure class=\"wp-block-image size-full pc_only u-mb-ctrl u-mb-20 is-style-border\"><a href=\"https:\/\/sonomono.jp\/shopping\/natto\/\"><img src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/11\/bnr_natto1-e1670976774413.png\" alt=\"\u751f\u304d\u3066\u8178\u307e\u3067\u5c4a\u304f \u7d0d\u8c46\u83cc\u3092\u6bce\u65e5\u624b\u8efd\u306b\u3002\u305d\u306e\u3082\u306e\u7d0d\u8c46\" class=\"wp-image-18216\"\/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full sp_only u-mb-ctrl u-mb-20 is-style-border\"><a href=\"https:\/\/sonomono.jp\/shopping\/natto\/\"><img src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/11\/bnr_natto2_sp-e1670976733638.png\" alt=\"\u751f\u304d\u3066\u8178\u307e\u3067\u5c4a\u304f \u7d0d\u8c46\u83cc\u3092\u6bce\u65e5\u624b\u8efd\u306b\u3002\u305d\u306e\u3082\u306e\u7d0d\u8c46\" class=\"wp-image-18313\"\/><\/a><\/figure>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default u-mb-ctrl u-mb-10 has-swl-main-color has-swl-pale-02-background-color has-text-color has-background\">The Key Role of Gut Bacteria in Physical and Mental Health<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"1000\" height=\"667\" src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/03\/onaka.jpg\" alt=\"\" class=\"wp-image-25770\" srcset=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/03\/onaka.jpg 1000w, https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/03\/onaka-382x255.jpg 382w, https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/03\/onaka-150x100.jpg 150w, https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/03\/onaka-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>The human gut hosts approximately <strong>1,000 different species<\/strong> of bacteria, totaling <strong>100 trillion to 1,000 trillion individual microbes<\/strong>. These gut bacteria are broadly classified into three groups:<\/p>\n\n\n\n<ul>\n<li><strong>Beneficial bacteria (good bacteria)<\/strong><\/li>\n\n\n\n<li><strong>Harmful bacteria (bad bacteria)<\/strong><\/li>\n\n\n\n<li><strong>Opportunistic bacteria<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Research suggests that the optimal ratio of these groups is roughly <strong>2:1:7<\/strong> (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.<\/p>\n\n\n\n<p>Today, scientific studies show that gut health is not only linked to <strong>digestive conditions<\/strong> such as <strong>constipation, diarrhea, and obesity<\/strong>, but also affects <strong>mental health<\/strong> (including depression), <strong>cancer risk<\/strong>, and <strong>cognitive health<\/strong>.<\/p>\n\n\n\n<p>Maintaining a healthy gut microbiome is therefore essential for <strong>overall physical and mental well-being<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default u-mb-ctrl u-mb-10 has-swl-main-color has-swl-pale-02-background-color has-text-color has-background\">Natto: An Ideal Food for Supporting a Healthy Gut<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"800\" height=\"534\" src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/06\/waranatto_nattogohan.jpg\" alt=\"\" class=\"wp-image-15956\" srcset=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/06\/waranatto_nattogohan.jpg 800w, https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/06\/waranatto_nattogohan-382x255.jpg 382w, https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/06\/waranatto_nattogohan-150x100.jpg 150w, https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/06\/waranatto_nattogohan-768x513.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Maintaining a healthy gut starts with a <strong>balanced diet<\/strong>. It\u2019s important to consume the right amounts of <strong>protein, carbohydrates, and fats<\/strong>, while also including <strong>dietary fiber, oligosaccharides, vitamins, and minerals<\/strong>.<\/p>\n\n\n\n<p>One of the best foods for achieving this balance is <strong>natto<\/strong>.<\/p>\n\n\n\n<p>Natto contains:<\/p>\n\n\n\n<ul>\n<li><strong>High-quality protein and healthy fats<\/strong> in balanced amounts<\/li>\n\n\n\n<li><strong>Dietary fiber<\/strong> and <strong>oligosaccharides<\/strong><\/li>\n\n\n\n<li><strong>Vitamins and essential minerals<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>How these components support gut health:<\/strong><\/p>\n\n\n\n<ul>\n<li><strong>Oligosaccharides and soluble fiber<\/strong> help soften stools and serve as food for beneficial gut bacteria, supporting their growth and improving intestinal function.<\/li>\n\n\n\n<li><strong>Insoluble fiber<\/strong> absorbs water to increase stool volume and stimulates the intestines, helping maintain regular bowel movements.<\/li>\n\n\n\n<li><strong>Vitamins and minerals<\/strong> play key roles in activating intestinal functions and supporting overall gut health.<\/li>\n<\/ul>\n\n\n\n<p>Incorporating natto into your diet can therefore help create a <strong>favorable environment for gut bacteria<\/strong>, contributing to both <strong>digestive comfort and overall wellness<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default has-swl-main-color has-swl-pale-02-background-color has-text-color has-background\">Can Natto Help Improve Constipation?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2025\/10\/natto-bacteria-intestine-1024x1024.png\" alt=\"\" class=\"wp-image-31809\" srcset=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2025\/10\/natto-bacteria-intestine-1024x1024.png 1024w, https:\/\/sonomono.jp\/wp-content\/uploads\/2025\/10\/natto-bacteria-intestine-382x382.png 382w, https:\/\/sonomono.jp\/wp-content\/uploads\/2025\/10\/natto-bacteria-intestine-150x150.png 150w, https:\/\/sonomono.jp\/wp-content\/uploads\/2025\/10\/natto-bacteria-intestine-768x768.png 768w, https:\/\/sonomono.jp\/wp-content\/uploads\/2025\/10\/natto-bacteria-intestine.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Natto and the bacteria it contains have been associated with a variety of health benefits, one of which is <strong>supporting healthy bowel movements<\/strong>.<\/p>\n\n\n\n<p>Constipation is a common issue among <strong>women and older adults<\/strong>, but recent research also highlights its prevalence in <strong>infants and children<\/strong>, making it a noteworthy health concern. Chronic constipation can lead to:<\/p>\n\n\n\n<ul>\n<li>Abdominal bloating and discomfort<\/li>\n\n\n\n<li>Stomach pain and gas buildup<\/li>\n\n\n\n<li>Skin issues<\/li>\n<\/ul>\n\n\n\n<p>In more severe cases, it may contribute to:<\/p>\n\n\n\n<ul>\n<li>Sleep disturbances<\/li>\n\n\n\n<li>Reduced immunity<\/li>\n\n\n\n<li>Worsening allergies, such as hay fever<\/li>\n\n\n\n<li>Mood changes linked to decreased <strong>serotonin<\/strong>, the \u201chappiness hormone\u201d<\/li>\n<\/ul>\n\n\n\n<p>A key factor in preventing and alleviating constipation is maintaining a <strong>healthy gut microbiome<\/strong> \u2014 and this is where natto plays a role.<\/p>\n\n\n\n<p><strong>How natto helps:<\/strong><br>Natto bacteria support the growth and activity of <strong>beneficial gut bacteria<\/strong>, such as <strong>lactic acid bacteria and Bifidobacteria<\/strong>. By promoting these friendly microbes, natto contributes to a <strong>balanced intestinal environment<\/strong>, which can help improve digestion and relieve constipation over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default has-swl-main-color has-swl-pale-02-background-color has-text-color has-background\">Do the Nutrients in Natto Help Relieve Constipation?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"1000\" height=\"667\" src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/02\/natto_up.jpg\" alt=\"\" class=\"wp-image-25458\" srcset=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/02\/natto_up.jpg 1000w, https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/02\/natto_up-382x255.jpg 382w, https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/02\/natto_up-150x100.jpg 150w, https:\/\/sonomono.jp\/wp-content\/uploads\/2024\/02\/natto_up-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>Natto is rich in <strong>dietary fiber, oligosaccharides, vitamins, minerals, and natto bacteria<\/strong>, all of which play an important role in supporting <strong>healthy intestinal function<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Natto Contains Both Soluble and Insoluble Fiber<\/h4>\n\n\n\n<p>A diet lacking in fiber can make constipation more likely. Dietary fiber is classified into <strong>soluble fiber<\/strong> and <strong>insoluble fiber<\/strong>, and it is important to consume <strong>both types in balance<\/strong> for optimal digestive health.<\/p>\n\n\n\n<ul>\n<li><strong>Soluble fiber<\/strong> helps soften stools and feeds beneficial gut bacteria.<\/li>\n\n\n\n<li><strong>Insoluble fiber<\/strong> absorbs water, increases stool bulk, and stimulates the intestines to improve bowel regularity.<\/li>\n<\/ul>\n\n\n\n<p>By providing both types of fiber, along with oligosaccharides and other nutrients, natto supports a <strong>healthy gut environment<\/strong> and can help reduce the risk of constipation.<\/p>\n\n\n\n<div class=\"wp-block-group has-border -border04\"><div class=\"wp-block-group__inner-container\">\n<h4 class=\"wp-block-heading\"><strong><span class=\"swl-fz u-fz-s\">Soluble Fiber<\/span><\/strong><\/h4>\n\n\n\n<p>Soluble fiber helps <strong>soften stools<\/strong> and also serves as <strong>food for beneficial gut bacteria<\/strong>, supporting their growth and improving intestinal function. Oligosaccharides, which are also present in natto, are a type of soluble fiber with similar benefits.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><span class=\"swl-fz u-fz-s\">Insoluble Fiber<\/span><\/strong><\/h4>\n\n\n\n<p>Insoluble fiber absorbs water to <strong>increase stool volume<\/strong> and stimulates the intestines, promoting <strong>regular bowel movements<\/strong> and supporting overall gut activity.<\/p>\n\n\n\n<p>By providing both soluble and insoluble fiber, natto contributes to a <strong>balanced digestive system<\/strong> and can help prevent or relieve constipation.<\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Natto Provides a Balanced Mix of Both Soluble and Insoluble Fiber<\/h3>\n\n\n\n<p>Natto contains a <strong>well-balanced combination of soluble and insoluble fiber<\/strong>. In 100 grams of edible natto:<\/p>\n\n\n\n<ul>\n<li><strong>Soluble fiber:<\/strong> 2.3 g<\/li>\n\n\n\n<li><strong>Insoluble fiber:<\/strong> 4.4 g<\/li>\n<\/ul>\n\n\n\n<p>This balanced fiber content helps <strong>support healthy digestion, maintain regular bowel movements, and feed beneficial gut bacteria<\/strong>, making natto an excellent food for promoting overall gut health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-swl-main-color has-swl-pale-01-background-color has-text-color has-background\">Summary<\/h2>\n\n\n\n<p>Natto contains both <strong>essential nutrients<\/strong> that help support gut activity and <strong>natto bacteria<\/strong>. Natto bacteria assist the growth and activity of beneficial gut microbes, such as <strong>lactic acid bacteria and Bifidobacteria<\/strong>, contributing to a healthier intestinal environment.<\/p>\n\n\n\n<p>When harmful bacteria dominate the gut, they produce substances that can lead to <strong>constipation, diarrhea<\/strong>, and may contribute to other health issues. Supporting beneficial bacteria and maintaining a balanced gut microbiome is therefore fundamental not only for <strong>regular bowel movements<\/strong> but also for <strong>overall health<\/strong>.<\/p>\n\n\n\n<p>Including natto in your diet is an easy and traditional way to help <strong>promote a healthy gut<\/strong> and support digestive wellness.<\/p>\n\n\n<div class=\"p-blogParts post_content\" data-partsID=\"18259\">\n<figure class=\"wp-block-image size-full pc_only u-mb-ctrl u-mb-20 is-style-border\"><a href=\"https:\/\/sonomono.jp\/shopping\/natto\/\"><img src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/11\/bnr_natto1-e1670976774413.png\" alt=\"\u751f\u304d\u3066\u8178\u307e\u3067\u5c4a\u304f \u7d0d\u8c46\u83cc\u3092\u6bce\u65e5\u624b\u8efd\u306b\u3002\u305d\u306e\u3082\u306e\u7d0d\u8c46\" class=\"wp-image-18216\"\/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full sp_only u-mb-ctrl u-mb-20 is-style-border\"><a href=\"https:\/\/sonomono.jp\/shopping\/natto\/\"><img src=\"https:\/\/sonomono.jp\/wp-content\/uploads\/2022\/11\/bnr_natto2_sp-e1670976733638.png\" alt=\"\u751f\u304d\u3066\u8178\u307e\u3067\u5c4a\u304f \u7d0d\u8c46\u83cc\u3092\u6bce\u65e5\u624b\u8efd\u306b\u3002\u305d\u306e\u3082\u306e\u7d0d\u8c46\" class=\"wp-image-18313\"\/><\/a><\/figure>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It is now understood that the intestinal environment plays a role not only in conditions such as constipation, diarrhea, and obesity, but also in mental health disorders, including depression. As a result, maintaining a healthy gut environment is essential for supporting both physical and mental well-being.<\/p>\n","protected":false},"author":10,"featured_media":25458,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"swell_btn_cv_data":"","footnotes":"","_locale":"en_US","_original_post":"https:\/\/sonomono.jp\/?p=25159","_wp_rev_ctl_limit":""},"categories":[58,139],"tags":[270,260],"_links":{"self":[{"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/posts\/31812"}],"collection":[{"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/comments?post=31812"}],"version-history":[{"count":3,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/posts\/31812\/revisions"}],"predecessor-version":[{"id":31816,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/posts\/31812\/revisions\/31816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/media\/25458"}],"wp:attachment":[{"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/media?parent=31812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/categories?post=31812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sonomono.jp\/wp-json\/wp\/v2\/tags?post=31812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}