🥬 Miso Paste
Miso paste is a traditional Japanese fermented seasoning made from soybeans, salt, and koji (a type of fungus used in fermentation). This umami-rich paste comes in several varieties, with white miso (shiro miso) being the mildest and sweetest, red miso (aka miso) offering a deeper, saltier flavor, and yellow miso falling somewhere in between. The fermentation process, which can last from weeks to years depending on the variety, breaks down complex carbohydrates and proteins, creating the distinctive savory taste that makes miso a cornerstone of Japanese cuisine. For those following a Low FODMAP diet, miso paste presents an interesting case study in fermentation. According to Monash University testing, miso paste is considered low FODMAP in small portions, making it a valuable flavor enhancer for those managing IBS symptoms. The fermentation process actually reduces FODMAP content by breaking down oligosaccharides (GOS and fructans) that would otherwise be present in soybeans. This makes miso more tolerable than many other soy products. Nutritionally, miso paste offers impressive benefits beyond its FODMAP-friendly status. As a fermented food, it contains beneficial probiotics that support gut health and may help maintain a healthy microbiome. It's also rich in essential minerals including manganese, copper, and zinc, plus B vitamins. The high sodium content means a little goes a long way for flavoring, which conveniently aligns with Low FODMAP portion recommendations. When cooking with miso, it's best added at the end of cooking or dissolved in a small amount of warm water before incorporating into dishes. High heat can destroy the beneficial probiotics and diminish the complex flavor profile. White miso works beautifully in dressings, marinades, and lighter soups, while red miso shines in heartier dishes, glazes, and rich broths. Yellow miso offers versatility for everyday cooking. Store miso paste in the refrigerator where it will keep for months, even up to a year, thanks to its high salt content and fermented nature.
Sichere Portion
1 tablespoon (18g) per serving
🔬 Wissenschaftlicher Hinweis
Monash University has tested miso paste and found it to be low FODMAP at 1 tablespoon (18g) per serving. Larger portions of 2 tablespoons (36g) contain moderate amounts of GOS (galacto-oligosaccharides). The fermentation process significantly reduces FODMAP content compared to unfermented soybeans, as the koji fungus and bacteria break down complex oligosaccharides during the aging process. White miso, which is fermented for a shorter time, and red miso, which undergoes longer fermentation, both follow similar FODMAP guidelines. This makes miso one of the few soy-based products that can be safely enjoyed on a Low FODMAP diet when portion sizes are respected.