We’re all familiar with sweet, sour, salty, and bitter flavors. But did you know there’s a fifth one?

It’s umami and it adds a savory component to cooking, particularly Asian cuisine.

How can you add this unique flavor to food? One of the easiest and healthiest ways is with miso.

What is Miso?

Typically made from a fermented combination of soybeans in a base of salt and the starter culture koji (typically derived from rice), miso can be added anywhere a salty, savory, and satisfying flavor is desired.

With its thick, paste-like consistency similar to peanut butter, miso can be easily mixed into many dishes.

Origins of Miso

Miso is not a new culinary trend. Originating in Asia over a thousand years ago, it was brought to the West in the 1960s through the macrobiotic diet.

These days miso’s beloved throughout Asia for its unique flavor profile. In fact, the Japanese love it so much there are more than 1,500 manufacturing plants in Japan alone!

Benefits of Miso

• Digestion

  Miso can help with digestion, since it’s a fermented food. Some brands even contain beneficial bacteria.

  Research has found that the probiotics present in miso can help lessen symptoms from digestive issues like inflammatory bowel disease.

• Diabetes

  Other studies find that consuming fermented soy products like miso can delay the onset and progression of Type 2 diabetes.

• Other Diseases

  Research even indicates that consuming miso every day may help lower risks of heart disease and stomach cancer.

  The benefits don’t stop there. Miso has been associated with reducing cancer cell growth and the ability to lower cholesterol levels.

• Nutrition

  One ounce of miso offers 12 percent of the recommended dietary intake (RDI) of manganese, 10 percent of vitamin K, and 5 percent of zinc.

  Miso offers some protein and fiber, as well as other nutrients, like:

  • copper
  • phosphorus
  • vitamin B2
  • vitamin K

• Fermentation

  Because miso is a fermented food, its nutrients are more easily available to the body.

  Keep in mind that nutritional benefits vary depending on fermentation times and ingredients used.

• Sodium Warning

  Miso is high in sodium, so if you’re watching your salt intake you may want to use small amounts.

  Research shows that miso does not seem to affect the cardiovascular system the way other high-sodium foods can.

Types of Miso

Brands offer their own flavor profiles due to the amounts of soybeans, salt, and other ingredients used.

Here’s a basic breakdown of what you may find when shopping for miso.

• Red Miso

  With its long fermentation time, this variety is darker in color. Hues range from red to brown. Red miso is stronger in flavor and tastes saltier than other varieties.

• White Miso

  A traditional choice, this is generally the least salty of the misos. A shorter fermentation time creates a mellow, mild, and sweet flavor.

• Yellow Miso

  Stronger in flavor than white miso, the yellow variety is still mild tasting with earthy undertones. Yellow miso is a commonly purchased type.

• Chickpea Miso

  While not a traditional offering, chickpea miso is a good choice if you wish to avoid soy. It tastes similar to white miso.

How to Use Miso

Many know pungent miso for its starring role in miso soup, but it can be used for so much more.

Miso adds depth to:

• roasted vegetables
• broths and soups
• noodles (ramen, soba, etc.)
• sauces and spreads
• glazes
• marinades
• dressings
• grain bowls
• Asian dishes
• vegan cheese

Use lighter miso varieties for:

• sauces
• spreads
• soups

Misos that are darker in color work better in:

• grilled foods
• noodle dishes
• veggie burgers
• stir-fries

Since miso is a salty ingredient, recipes typically call for small amounts of it such as a few tablespoons.

Cooking with Miso

Since miso can have a beneficial probiotic content, add it to a dish once cooking is complete.

This applies to miso soup, too: stir miso into the soup when it’s no longer boiling and has been taken off heat.

Ideas and Inspiration

• Make Miso Butter

  Blend miso into butter to top your favorite protein or roasted vegetable dish.

• Use to Glaze Fish

  Miso’s savory quality pairs particularly well with salmon.

• Mix Into Cookies

  Take peanut butter cookies up a notch with the addition of a tablespoon or so of miso.

• As a Salt Replacement

  In a pinch, miso can be used as a replacement for soy sauce or salt.

• In Salad Dressing

  For an easy miso-based salad dressing, whisk together white or yellow miso with:

  • rice vinegar
  • chopped ginger
  • chopped garlic
  • honey
  • olive oil
  • toasted sesame oil

Shopping For Miso

• Avoid GMOs

  If you want to avoid GMOs, shop for certified organic varieties. Or purchase miso that’s been made without genetically modified soybeans.

  Almost all soy crops in the United States are genetically modified. The misos coming from Japan or Korea are less likely to be derived from genetically modified organisms.

• Where to Find It

  Find miso in the refrigerated section of Asian markets and many large grocery stores. Miso comes packaged in tubes, bags, glass jars, and plastic containers.

• Fermentation

  Look for brands that have fermented their ingredients at least 180 days.

  Keep in mind that unrefrigerated varieties won’t offer the same beneficial probiotics found in chilled versions.

• Storage

  When you get miso home, store it in the fridge where it will keep for months.

Precautions

Individuals with a soy allergy should avoid soy-derived miso.

Each day, our lives are getting busier and busier.

If it hasn’t happened already, you’ll likely run into a time where you feel too busy to sit down and take a poop.

Unfortunately, as our calendars continue to fill up with meetings and personal obligations, we also run the risk of clogging up our digestive systems.

That’s why one of your number one priorities should be making time for “number two.”

But how often should you poop? We’ll explain below.

How Often Should You Poop?

According to a 2019 U.S. News report, a healthy person will usually poop at least once every three days, depending on their digestive system and diet. However, some healthy people could poop up to three times per day. 

Although the number of movements per week or day can vary from person to person, there is such a thing as not pooping enough or pooping too much. 

Here are a few quick guidelines to keep in mind.

You Should Poop at Least 2 Times Per Week

Not pooping enough could result in stools getting stuck in your digestive system where they can harden, cause bloating, or lead to constipation and painful bowel movements. Additionally, doctors report that regularly holding in poop could cause more serious issues like a stretched colon, fecal impaction, or buildup that will require medication or laxatives to clear.

If you can’t poop for more than three days, this is usually a sign of constipation and a need for more fiber or digestive nutrients in your diet.

...But No More Than Three Times Per Day

While some people do have up to three poops per day, you shouldn’t force your body to have movements if you don’t share the same schedule. Pushing too much or forcing bowel movements can overexert your digestive system and cause tearing, swelling. hemorrhoids, or other medical issues.

Additionally, if you can’t help pooping more than three times per day, and your poop seems watery or misshapen, it’s likely a sign of diarrhea or illness.

Tips for Maintaining a Healthy Schedule

• Listen to Your Body

  If your body is telling you to go poop, try to get to the restroom as soon as you can. If you do miss your window, be sure to act promptly when you feel your next bowel movement.

  This will not only allow you to clean out your system on schedule, but it will also help prevent constipation or further digestive troubles.

• Don’t Force It

  Sometimes, your body might not be ready to clear your system. Or, you might feel a bit constipated. While you can sit for a few minutes to see if a bowel movement comes, don’t strain yourself trying to push.

  Instead, consider a laxative, more fiber, healthy supplements, or a call to the doctor if you worry you aren’t using the bathroom enough.

• Maintain a Healthy Diet

  Not only will a healthy diet help you create a perfect, snake-shaped poop, but it will also help your digestive system run on a healthy schedule.

  Be sure to snack on foods that are high in fiber, fermented, or low in saturated fats.

• Drink Enough Water

  Assuming your healthy diet is rich in fiber, you can get the most from it by drinking plenty of water and other liquids. That will help keep stool soft and easy to pass.

  Good hydration (at least four to six cups of plain water every day) also can keep constipation at bay.

• Exercise Regularly

  Research shows that light physical activity and staying in shape can make bowel movements easier and healthier. This is because healthier digestive muscles require less blood and force to move waste down the bowels.

  However, doctors do warn that strenuous exercise, or working out too soon after eating, should be avoided as this can slow the process of digestion.

  Similarly, working out after you’ve cleaned out your system can have you feeling weak or tired due to dehydration or less food in your stomach.

Do you have questions about probiotics? We got in touch with James B. LaValle, RPh, CCN, for answers!

Frequently Asked Questions on Probiotics

• Types of Probiotics and Your Needs

  • How do you know if you need to take probiotics?

    • For Digestive and Immune Issues

      Other than people with SIBO (small intestine bacterial overgrowth), anyone with digestive issues such as gas, bloating, indigestion, constipation, or loose stools or immune issues such as allergies or being prone to colds will benefit from probiotics.

    • After Taking Antibiotics

      Anyone who has taken antibiotics for an illness or surgery or acne in the past should take a probiotic to restore beneficial flora to adequate levels.

    • When Taking Certain Medicines

      People on acid-blocking medications or nonsteroidal anti-inflammatory drugs (NSAIDS) should also consider probiotics.

  • Which strains work well for specific symptoms/conditions?

    The science of probiotics for condition-specific uses is still evolving. For example, L. rhamnosus has a couple of studies showing it might help weight loss, especially in women.

    I recommend “the friendly trio,” which are three of the most stable, well-documented, clinically studied species:

    • Lactobacillus gasseri KS-13
    • Bifidobacterium longum MM-2
    • Bifidobacterium G9-1

    These have been reported to:

    • improve digestion
    • reduce cold and allergy symptoms
    • restore a healthy microbiome in aging adults

• Proper Dosages for Probiotics

  • What are the recommended levels of colony forming units (CFUs)?

    You want counts in the billions.

    • Some conditions like antibiotic-induced diarrhea will resolve more quickly with higher CFUs.
    • For issues like colitis or autoimmune disorders, healthcare providers may recommend higher CFUs initially but then back down to lower doses as maintenance.

    It is not just about CFU count. Verifying that a brand tests to guarantee that the bacteria remain viable through the shelf life and CFU counts are accurate to the date of expiration is an important part of picking a probiotic.

  • If you eat fermented food, do you need to take probiotics?

    Depending on the products, you often do still need to take a probiotic supplement, mostly because the bacteria starters used to make those food products can be limited in bacteria types.

    Kefir tests out pretty well for the amount of beneficial bacteria it contains, but you have to tolerate milk.

  • How do you know if you should take probiotics daily or weekly?

    Take probiotics daily until symptoms improve. After that, cut down to a couple of times a week.

    If you are on medications that disrupt the microbiome, try taking a probiotic at least five days per week.

• For Those with Medical and Health Concerns

  • If you’re taking antibiotics, when and how do you take probiotics to restore healthy flora?

    Take a probiotic at least two hours away from antibiotic dosing, typically twice a day.

  • Can people of any age take probiotics?

    Probiotics are safe and effective for every stage of life.

    I often recommend probiotics for children due to their role in supporting the immune system, in addition to helping to address skin issues, and easing digestive woes associated with antibiotic usage.

There are several different types of preparations that combine honey and herbs in a synergistic way. Some herbs are better in certain preparations in order to optimally deliver their therapeutic properties.

Herbal Preparations with Honey

• Honey Electuaries

  Electuaries are mixtures of raw honey with anything intended to promote healthy balance or benefit in the body. In modern times, this process has been used in veterinary medicine, particularly with horses, but it has a long history with humans as well.

  The electuary is mixed using raw honey and dried or fresh plant material as a base to which many other healing aids may be added. Electuaries are eaten by the teaspoonful and are intended to be delicious, making often bitter or unpalatable herbs more agreeable to use in daily life.

• Honey Infusions

  Infusions are created by adding fresh herbs or spices to raw honey and allowing them to steep. There is no heat added in the process. Instead, infusions are stirred regularly and may be kept in sunlight for at least two weeks and up to six weeks to allow the flavor and the benefit of the plant to be transferred into the honey. At the end of this period, the herbs or spices are strained out. The enhanced honey is then left to be eaten on its own or added into recipes.

• Honey Tinctures

  Tincturing is a similar process to infusion but with the addition of alcohol or vinegar to the honey, herbs, and spices. No heat is applied. The mixture sits and is blended by frequent stirring over the course of four to six weeks. When time is up, the tincture is strained, the herbs are composted, and the resulting liquid is used in 30- to 60-drop amounts (dosage varies by herb).

• Honey Pian

  Pian is a Chinese word for “slices,” which is how pills were originally made. To make these pills, powdered herbs or spices are combined with raw honey to form a dough. The dough is sliced into small bits and rolled to the size and shape of a pea. They are eaten fresh or dried.

• Honey Fermentation

  Fermenting is the process of allowing the natural yeasts in honey to eat away at the sugar content and produce various levels of alcohol and probiotics. Fermented honeys can be amplified by adding healthful herbs, spices, or symbiotic organisms such as Jun. The resulting beverage or food is eaten and enjoyed to improve digestive health.

• Honey Oxymel

  An oxymel is a blend of honey and vinegar, enhanced with an herb or herbs for the purpose of healing the body. The blend has been used throughout history as a vehicle for delivering herbs that some find unpleasant on their own. They can be enjoyed by the glass or blended into other recipes.

  Making Oxymels

  The word oxymel comes from the Latin oxymeli meaning “acid and honey.” Apple cider vinegar is a well-known ingredient for making an oxymel, but there is room for experimentation, like using kombucha.

  Today, oxymels are popular drinks for health, like the common apple cider vinegar–honey-cayenne-lemon mixture, and even as cocktails with a sweet-and-sour punch and often a savory herbal flavor infused throughout.

  The Fast Way to Make an Oxymel

  1. Start with [q:1/2] cup to a half-pint jar of your favorite herbal-infused honey. Add  to [q:1/2] cup apple cider vinegar. Stir.
  2. Enjoy your oxymel with a bit of sparkling water or store it to enjoy by the spoonful. To make a refreshing drink, add [q:1/4] cup oxymel to [q:1/4]  cup sparkling water or adjust to your taste. If you are storing this oxymel, be sure to use a plastic lid for your canning jar. Vinegar will corrode a metal lid.