The Fascinating World of Natto: Exploring the Unique Japanese Fermented Food Loved and Feared Around the World

Natto is one of Japan’s most iconic and mysterious foods. Made from fermented soybeans, this sticky, stringy, and strong-smelling dish has been a part of Japanese cuisine for centuries. While some people abroad find natto challenging to eat because of its texture and aroma, others are captivated by its rich umami flavor and numerous health benefits. In this article, we will explore the origins, cultural significance, health properties, and the modern-day popularity of natto.

What Exactly Is Natto?

Natto is a traditional Japanese food made by fermenting soybeans with a special bacterium called Bacillus subtilis natto. This fermentation process gives natto its distinctive sticky, stringy texture and its unique, somewhat pungent aroma. The flavor can be described as earthy, nutty, and slightly bitter, with a depth that comes from the fermentation.

Natto is usually eaten for breakfast in Japan, often served over a bowl of steamed rice with soy sauce, mustard, or chopped green onions. While its appearance and texture can surprise first-time eaters, it is a beloved staple for many Japanese families and a symbol of traditional health-conscious eating.

The Long History of Natto in Japan

The history of natto stretches back over a thousand years. It is believed that natto originated during Japan’s Heian period (794–1185). According to one legend, natto was discovered by accident when boiled soybeans were wrapped in straw and left in a warm place, allowing natural fermentation to occur.

During ancient times, straw played an important role because Bacillus subtilis bacteria naturally lived in rice straw. People noticed that the soybeans fermented inside the straw produced a delicious and nutritious food. Over time, natto became widely consumed, especially in eastern Japan, where it remains a breakfast favorite to this day.

Natto’s deep connection to Japanese culture reflects the country’s respect for natural fermentation and the preservation of food. The practice of fermenting foods—seen in miso, soy sauce, and pickles—has long been a cornerstone of Japanese cuisine.

The Distinctive Taste and Texture of Natto

One of the most striking characteristics of natto is its texture. When stirred, natto becomes sticky and stringy, forming delicate threads that stretch from chopsticks. This stickiness comes from a natural substance called polyglutamic acid, which is produced during fermentation. It gives natto its unique mouthfeel and is also thought to help retain moisture and nutrients.

The smell of natto can be quite strong, often compared to aged cheese or fermented beans. Some people find it off-putting at first, while others grow to appreciate its complex aroma. The taste itself is rich in umami and slightly sweet, with a depth that reflects the power of fermentation.

For those unfamiliar with natto, the first bite can be a challenge. However, many who persist find themselves addicted to its distinctive flavor. In Japan, it’s often said that “the more you eat natto, the more you love it.”

The Incredible Health Benefits of Natto

Natto is not only unique in flavor and texture—it’s also a powerhouse of nutrition. It is rich in protein, vitamins, and beneficial bacteria that support gut health. In particular, natto contains vitamin K2, an essential nutrient that plays a vital role in bone health and cardiovascular function.

Another key compound in natto is nattokinase, an enzyme discovered in the 1980s that has been studied for its potential to support blood circulation and prevent blood clots. Many health-conscious people in Japan and around the world consume natto for these benefits.

Additionally, natto is an excellent source of probiotics, which promote healthy digestion and strengthen the immune system. The fermentation process enhances the bioavailability of nutrients, making natto a superfood that combines ancient wisdom with modern nutrition science.

Regional Differences and How Natto Is Eaten in Japan

While natto is most popular in eastern Japan—especially in the Kanto and Tohoku regions—its popularity is spreading throughout the country. Different regions have their own variations in flavor, size, and preparation. For example, Ibaraki Prefecture, northeast of Tokyo, is famous for producing some of the highest-quality natto in Japan.

In some regions, people mix natto with raw egg, kimchi, or grated daikon radish for extra flavor. Others add soy sauce, mustard, or even mayonnaise to create a creamier texture. In modern Japan, natto can be found not only at breakfast tables but also in sushi rolls, pasta, and even on pizza.

The versatility of natto shows how this humble fermented soybean has evolved over time while maintaining its cultural roots.

Natto in Modern Times and Global Popularity

In recent years, natto has started to gain international attention as part of the global “fermented food boom.” As people around the world become more interested in gut health and traditional diets, natto’s reputation as a probiotic superfood has grown.

You can now find natto in Asian supermarkets and health food stores in many countries. Some people eat it for its health benefits, while others try it out of curiosity. Although its strong flavor can be divisive, it continues to fascinate chefs, nutritionists, and food enthusiasts alike.

Japanese companies are also developing freeze-dried natto snacks and natto powder, making it easier to consume without dealing with the sticky texture. These modern innovations are helping natto appeal to a new generation of health-conscious eaters worldwide.

The Cultural Meaning of Natto in Japan

Natto represents more than just food—it embodies Japanese values of patience, simplicity, and respect for nature’s processes. The careful fermentation of soybeans reflects a deep understanding of balance and time, both central elements of Japanese culinary philosophy.

In many Japanese households, eating natto for breakfast is not only about health but also about maintaining a connection to tradition. It’s a reminder of Japan’s agricultural heritage and the wisdom passed down through generations.

Even though natto’s smell and stickiness can be overwhelming to some, its cultural and nutritional significance make it one of Japan’s most iconic foods.

Tips for First-Time Natto Eaters

For those trying natto for the first time, here are a few tips:

1. Mix it well – Stirring natto at least 50 times enhances its flavor and makes it creamier.
2. Add sauces or condiments – A dash of soy sauce, mustard, or green onion can balance the taste.
3. Eat it with rice – The neutral flavor of rice complements natto’s strong aroma.
4. Try it in fusion dishes – If the traditional style feels intimidating, try natto in sushi rolls, omelets, or pasta.

With an open mind and a bit of curiosity, many people discover that natto’s complex taste is surprisingly addictive.

The Future of Natto

As global awareness of fermented foods continues to rise, natto stands out as one of Japan’s most remarkable culinary treasures. Scientists continue to study its health benefits, while chefs experiment with new ways to enjoy it. From traditional breakfast tables in Tokyo to trendy cafes in New York, natto’s journey is far from over.

It may never replace more familiar international dishes, but for those willing to embrace its unique qualities, natto offers a taste of Japan’s history, culture, and commitment to natural wellness.

Conclusion

Natto is more than just a fermented soybean dish—it is a living symbol of Japanese tradition and health. With its strong aroma, sticky texture, and countless benefits, it challenges our expectations of what food can be. Whether loved or feared, natto captures the essence of Japanese culinary culture: respect for nature, patience in preparation, and appreciation for deep, complex flavors.

If you ever have the chance to try natto, do so with an open heart and mind. You may find that behind its unusual appearance lies one of the most fascinating foods in the world.