July 06, 2026 | Source: Verywell Health | by Eleesha Lockett

For tens of thousands of years, people have eaten fermented foods to boost their gut health. In Japan, a fermented dish called natto is a staple at the breakfast table for that exact reason.

What Is Natto?

Natto is a traditional Japanese breakfast food made from cooked soybeans fermented with a beneficial bacterium called Bacillus subtilis var. natto.1

During fermentation, the bacteria introduced into the cooked soybeans break down their various nutritional components. As part of this process, the soybeans begin to develop a different taste, texture, and smell.

 “Natto is known for its distinctive pungent aroma, its savory flavor, and its sticky, stringy texture,” Lauri Wright, PhD, RDN, LDN, director of Nutrition Programs and associate professor at USF College of Public Health, told Verywell.

In Japan, natto is traditionally eaten for breakfast and is often served with rice and other condiments such as soy sauce and mustard.2

 It’s enjoyed not just for the taste but also for the gut health benefits.