Studies have also linked it to a lower risk of diabetes, cancer, and heart disease
A nutrition expert has urged people to add just one spoonful of a tasty ingredient to their gravy to boost gut health this winter. The popular paste could also lower your risk of diabetes, cancer, and heart disease, according to some studies.
At this time of year many of us will be eating more than usual and indulging in foods we might otherwise avoid or limit. This can have an impact on our health, particularly on our guts if we consume certain foods or drinks that can be harmful in excess.
Luckily there are ways to minimise this impact. Firstly, consuming everything in moderation is a good way to start.
But Professor Tim Spector revealed that adding a specific food to your dinner could help offset any problems with your gut over the winter. The founder of Zoe Health advised flavouring your gravy with miso for this reason.
Miso is a fermented soybean paste from Japan that provides a deep, savoury flavour to dishes. The fact it is fermented means it has multiple benefits for the gut including enhancing the diversity of gut microbes and decreasing inflammation.
Speaking in a post uploaded to Instagram, Tim urged people to “add fermented foods to your plate”. This includes things like sauerkraut and kimchi.
These make “great additions and appetisers alongside cheese, crackers, olives, etcetera,” he said. Tim continued: “Miso is also great in dips and even gravy for that extra umami flavour.
Various studies have looked into the health benefits of miso. A study from 2021 found that women with type 2 diabetes who consumed miso soup every day had lower HbA1c (a way of measuring blood sugar control) levels compared to those who didn’t.
Another study from 2018 showed that eating miso soup every day was associated with lower insulin resistance – making blood sugar spikes less likely.
Other studies have linked the consumption of soy, which miso is made from, with a lower risk of cancer. Research, published in Nutrients journal, found a link between consuming soy products and a reduced risk of prostate cancer.
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Another study, published in Research in Complementary Medicine, found a link between soy consumption and reduced breast cancer recurrence and mortality in women. And one study, from the European Journal of Clinical Nutrition, found that fermented soy products like miso might reduce the risk of heart disease in women.
As another tip to help your gut health, Tim advised giving your gut a “break” between eating. He added: “Finally, enjoy the feasting but do give you a gut a break. 12 to 14 hours overnight should really help it.”
