I can simply describe natto as fermented soybeans—sticky, smelly, and a super healthy Japanese soul food.
Recently, one photo on X upset many Japanese people about Natto.
It shows a sign in Germany reading “No spaetzle today, Disgusting Food Museum,” along with a photo of Natto.
There were comments such as:
“Using the derogatory word ‘disgusting’ to denigrate and humiliate the cherished food culture of another country is extremely disrespectful. It reflects not only a lack of understanding of cultural diversity but also a sense of arrogance. What is the aim, anyway? Even if the intention is noble, this kind of behavior only fosters prejudice and does nothing to deepen cultural understanding.”
And:
“And here we go again with Germany’s aggressive, unimaginative attacking style. Frankly, it comes off as plain rude and makes me question the level of civility behind it. Sure, people have different tastes—some enjoy extreme food cultures, others don’t. But promoting something that belittles another culture, especially in a museum setting, is unthinkable. Why not showcase things from your own country? There’s plenty to choose from.”
Clearly, people were mad. And I understand their point—it doesn’t feel good when someone humiliates our soul food.
The fact is, natto doesn’t look appetizing to everyone, and even some Japanese people don’t like it because of its sticky texture and strong smell. I didn’t like it myself when I was a child, so I have to admit natto isn’t for everyone.
(But for the sake of fairness to the museum, here is a summary of its concept:
“You can explore how food connects people. Even unfamiliar dishes can taste surprisingly delicious—or even familiar. While cultural differences can create distance, sharing food has the power to bring us together. Here, we believe that eating together is a simple but powerful way to turn strangers into friends.”)
Disgusting Food Museum – Ab 16.05.2025 in Stuttgart!
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What actually is Natto?
Natto is fermented soybeans. Almost all Japanese cuisine uses soybean products such as soy sauce, miso, and tofu. Natto might be the smelliest of them all.
Natto contains nattokinase, an enzyme described as follows:
“Nattokinase is an enzyme derived from natto, a traditional Japanese food made from boiled soybeans fermented with a type of bacteria. Nattokinase may thin the blood and help break up blood clots. This might protect against heart disease and conditions caused by blood clots, such as stroke, heart attack, and others.”
Isn’t it amazing that natto contains a special enzyme actually named after it—nattokinase? It’s even sold as a supplement.
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Why is it sticky?
The stickiness of natto comes from polyglutamic acid, which natto bacteria create by linking together many glutamic acid molecules produced during protein breakdown, and fructan, a type of sugar. Oh, I sound like a scientist.
This sticky stuff makes natto so special—and a true superfood.
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Health benefits
Don’t be misled by its appearance (or smell). Eating natto provides five important nutrients:
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Protein
Soybeans are rich in protein, which is the building block of the body, but raw soy protein is hard to digest and absorb. When soybeans are fermented into natto, the bacteria help break down the protein, making it easier for the body to use.
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Carbohydrates
Carbohydrates—including sugars and dietary fiber—are the main energy source for the body and brain. A lack of them prevents the brain and muscles from functioning properly. Vitamins B1 and B2 in natto help convert sugars into energy.
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Fats
While too much fat can increase the risk of lifestyle-related diseases and obesity, healthy fats are essential as an energy source. Natto is rich in linoleic acid, an essential fatty acid that helps lower blood cholesterol.
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Vitamins
During fermentation, natto bacteria produce vitamins K2, B1, B2, and B6 as by-products. These help in various ways, such as protecting the skin and mucous membranes and strengthening calcium bonds to build strong bones.
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Minerals
Minerals aid metabolism and nerve transmission. They are nutrients that are difficult to synthesize in the body and are often lacking in modern diets. Natto contains calcium, iron, potassium, zinc, and other minerals, making it a valuable source of nutrition.
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Fermented foods are known for their health benefits. We have many varieties in Japan—miso, pickles, sake, soy sauce. Cheese might be the most beloved fermented food worldwide, but natto is one of the top super fermented foods. Considering that Japan has the highest life expectancy in the world, you shouldn’t underestimate this Japanese soul food.
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The key to longevity
Japan’s remarkable longevity is partly attributed to our fermented foods. Not only natto but also many other Japanese staples—miso, sake, soy sauce, pickled vegetables—are fermented. Natto stands at the top of this healthy food culture. There’s no reason not to try it!
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How to eat natto
https://www.waso.tokyo/ja/items/Shirakiku-Hikiwari-Natto-3pcs
Natto is usually sold in packs of three, which you can often find in Asian supermarkets in your country.
When you open it, you’ll see a clear film on top because it’s so sticky. You can grab the middle of the film with your fingers, then twist and slowly pull it up to remove it easily.
Next, stir the natto with chopsticks about 40 times. (When stirred, polyglutamic acid breaks apart and releases more glutamic acid, which increases umami.)
Then, you can add the included soy sauce and Japanese mustard—before or after stirring.
You can eat it as it is, or if you’re a beginner, I recommend putting it on warm rice. If you’re more experienced, you can top it with a salmonella-free raw egg yolk. Ummm, delicious!
(Yes, we eat raw eggs in Japan. Please check it out!)
http://nihonvibes.com/2025/06/27/why-do-japanese-people-eat-raw-eggs-and-not-die/
Even if natto’s sticky texture or strong smell feels challenging, trying it once can be a memorable experience. After all, discovering new foods is part of exploring culture. Who knows—you might end up loving it!
Reference
納豆の栄養とルーツの秘密！《高野秀行さんに学ぶ、納豆の豆知識》 | Discover Japan | ディスカバー・ジャパン