When it comes to weight loss, fermented foods are among the best options. They’re known to support gut health, reduce inflammation, and help regulate appetite, all of which play a role in healthy, sustainable weight management. And while yogurt, kefir, and kimchi often steal the spotlight, there’s one powerful, lesser-known fermented food that experts say deserves far more attention: natto.
This traditional Japanese food may not be on your radar, but nutrition experts say it can be a powerful ally in your weight loss journey. Thanks to its unique nutrient profile—especially its high protein and fiber content—natto can help you feel fuller longer, making it easier to manage portions and curb cravings without extreme dieting. We spoke to Kristen Carli, MS, RD, dietitian from WOWMD to learn more about this great fermented food. Find all of her expert insight below.
How Natto Supports Weight Loss
Natto is made from fermented soybeans and is especially rich in protein, which can do wonders to promote satiety and preserve lean muscle during weight loss. "Natto is high in protein and rich in fiber, which can help satiety, key for weight loss," says Carli, MS, RD. That combination helps slow digestion and stabilize blood sugar, both of which are important for preventing overeating.
Carli also notes that natto is surprisingly protein-dense for a plant-based food. "In 1 cup, there is about 18 grams of protein," she explains. That makes it a smart option for anyone looking to boost protein intake without relying solely on animal products.
Because natto is fermented, it contains beneficial compounds that support gut health—which is a crucial component of weight management. A healthier gut microbiome means better digestion, improved insulin sensitivity, and reduced inflammation, all of which can make weight loss feel less like an uphill battle. The fermentation process also makes nutrients in soybeans easier for the body to absorb.
Easy Ways To Add Natto To Your Diet
If you’re new to natto, the good news is that it’s versatile and easy to incorporate into meals. "Natto is great as a salad topper, in a rice bowl, or sprinkled on avocado toast," Carli says. Its savory, umami flavor pairs well with simple ingredients like rice, vegetables, eggs, and whole grains.
While natto may take a little getting used to, its benefits for satiety, gut health, and protein intake make it a fermented food worth trying.
