Natto is one of Japan’s most iconic fermented foods, known for its sticky texture and distinctive aroma. While its smell may surprise newcomers, it has been gaining global attention for its remarkable health benefits and natural fermentation process. To understand Japanese culture, learning about natto is essential — it represents both tradition and innovation in Japanese cuisine.
What is Natto
Natto is a food made by fermenting soybeans with Bacillus subtilis (natto bacteria), a process that enhances its umami and aroma. Steamed soybeans are wrapped in rice straw or placed in containers and kept warm to ferment naturally. The rice straw naturally contains natto bacteria, which promotes fermentation.
The finished natto develops a sticky, thread-like texture and a unique smell. This stickiness is often considered the “symbol of fermentation” in Japan, representing the country’s long-standing appreciation for natural food processes. For centuries, Japanese people have believed that natto is “good for health” and “a source of strength.”
History and Origins of Natto
The origins of natto date back to the Heian period (8th–12th century). According to legend, when cooked soybeans were wrapped in rice straw and stored, they accidentally fermented — giving birth to natto. The naturally occurring bacteria in the straw caused fermentation, creating a completely new kind of food.
Different regions of Japan developed their own styles of natto. In eastern Japan, “ito-hiki natto” (stringy natto) became common, while in western Japan, varieties like “tera natto” and “hama natto” — drier, saltier types — evolved for preservation. These variations reflect Japan’s adaptation to local climates and the ingenuity of its people.
Types and Characteristics of Natto
| Type | Characteristics | Flavor & Texture |
|---|---|---|
| Small Bean Natto | The most common variety in Japan | Strong stickiness, smooth texture |
| Crushed (Hikiwari) Natto | Made from chopped soybeans | Milder aroma, easier for beginners |
| Large Bean Natto | Whole soybeans with firm texture | Hearty, less pungent aroma |
| Black Bean Natto | Made from black soybeans | Slightly sweet and elegant flavor |
Each type of natto has its own texture and aroma. Hikiwari natto is especially popular among foreigners since it has a softer flavor and can be added to salads or soups easily.
Nutrients and Health Benefits of Natto
Natto is regarded as one of the most nutritious fermented foods in Japan.
| Nutrient | Main Function | Health Benefit |
|---|---|---|
| Protein | Builds and repairs body tissues | Maintains muscle and supports beauty |
| Vitamin K2 | Strengthens bones | Prevents osteoporosis |
| Nattokinase | Keeps blood thin and flowing | Prevents heart disease and strokes |
| Dietary Fiber | Improves gut health | Aids digestion and boosts immunity |
Among these, nattokinase is the most remarkable enzyme — it exists only in natto and helps dissolve blood clots naturally. Because of these benefits, natto is widely recognized as a health-promoting, longevity-supporting food.
The fermentation process also creates beneficial bacteria that help balance the intestinal environment, improving immunity and even promoting healthy skin. As a result, natto is often called “Japan’s superfood.”
The Role of Natto in Japanese Food Culture
For Japanese people, natto is more than just food — it is a cultural symbol deeply tied to daily life. The classic “natto rice” breakfast, made simply by mixing natto with soy sauce and placing it on freshly cooked rice, represents warmth, simplicity, and family bonds.
Moreover, natto stands as one of Japan’s signature fermented foods, alongside miso and soy sauce. These foods embody the Japanese philosophy of harmony with nature and balance. Eating natto is not just a dietary habit — it reflects respect for nature and appreciation for tradition.
| Cultural Role | Example | Meaning |
|---|---|---|
| Symbol of Home Life | Morning “natto rice” | Represents family health and unity |
| Local Heritage | Regional varieties (Ibaraki, Akita, etc.) | Shows Japan’s regional diversity |
| Symbol of Health | Common in long-living regions like Ibaraki | Reflects Japan’s wellness culture |
How to Eat Natto Deliciously
Natto’s flavor changes depending on how it is mixed and combined. The more you stir it, the richer its flavor becomes. Incorporating air into the mixture enhances the texture and taste. Mixing about 50 times is considered ideal.
| Combination | Flavor Tip | Result |
|---|---|---|
| Soy sauce + egg yolk | Adds richness and creaminess | Perfect for beginners |
| Green onion + seaweed | Adds fragrance and freshness | Enhances aroma |
| Kimchi + sesame oil | Adds a spicy, savory kick | Popular worldwide |
Natto is not limited to rice. It can be used creatively in pasta, omelets, toast, or salads. Western-style dishes such as natto spaghetti or natto toast are especially popular among foreigners because they soften the aroma while preserving the nutritional benefits.
Natto and Its Global Expansion
In recent years, natto has gained international recognition as a plant-based protein source suitable for vegans and vegetarians. In countries such as the United States, France, Korea, and Taiwan, demand for natto continues to grow as people seek healthier diets.
While its strong aroma and stickiness can be challenging for some, manufacturers overseas are introducing milder and frozen versions of natto, as well as flavored types to suit local tastes.
| Country/Region | Awareness Level | Popular Eating Style |
|---|---|---|
| United States | Increasing | Natto smoothies, salads |
| France | Seen as a gourmet curiosity | Paired with cheese or wine |
| Korea & Taiwan | Rapidly growing popularity | Mixed with kimchi or rice rolls |
Conclusion
Natto is a living representation of Japanese wisdom and harmony with nature. Every sticky thread and fermented aroma embodies the spirit of patience and balance that has been passed down for generations.
It is not only a nutritious food but also a bridge connecting people, health, and nature. For foreigners, natto may at first seem unusual, but once they experience its flavor, they discover a deeper understanding of Japanese culture and values.
Learning about natto is not just about understanding a Japanese food — it is about appreciating Japan’s philosophy of simplicity, respect, and coexistence with nature. Through natto, one can truly taste the essence of Japan’s culinary soul.
