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Eat Natto

Eat Natto

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Natto is a food obtained from the fermentation of soybeans. It is native to Japan and is known for its easy digestion and multiple health benefits.

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Possible Benefits

  • May slow down skin aging
  • May improve digestion
  • May enhance brain function
  • May prevent fatigue and anemia
  • May boost muscle building 
  • May improve cardiovascular health
  • May boost your energy
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How to Do It

You can buy pre-made natto or do it yourself at home. 

To do it at home, follow these steps:

  1. Soak the soybeans for one day.
  2. Cook the seeds until they are soft. 
  3. Add the bacteria, Bacillus natto, for fermentation. You can get it on the internet or in a specialized store. 
  4. Leave it to ferment for approximately 24 hours, at a temperature of 104ºF/40ºC. 
  5. Finally macerate and leave in the refrigerator to consume. 

You can serve it with vegetables, rice, or bread.

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Why it works

  • It has a high content of dietary fiber, which usually facilitates the digestive process. 
  • Iron is essential for the proper functioning of the circulatory system, and the nervous system. 
  • Its high protein content makes it an ideal food for those who are on a muscle-building diet. 
  • The combination of vitamin E and vitamin B6 makes it an ideal food to protect the skin from premature aging and damage.
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Time Commitment

10-15 minutes

2 days to make it at home

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Suggested Frequency

2 times per week 

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Time of Day


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Possible Side Effects

Upset stomach, nausea. 

May interfere with blood-thinning medications.

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  • You can also prepare it with chickpea seeds 
  • Eat it in small quantities
  • You may need to familiarize yourself with the taste in the beginning 
  • You can find natto-based supplements
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Supporting Studies and Articles

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  1. Nattokinase: An Oral Antithrombotic Agent for the Prevention of Cardiovascular Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372539/ 
  2. Natto. Nutrition facts. https://www.nutritionvalue.org/Natto_nutritional_value.html 
  3. Usual dietary intake of fermented soybeans (Natto) is associated with bone mineral density in premenopausal women. https://pubmed.ncbi.nlm.nih.gov/12350079/ 
  4. Antioxidative functions of natto, a kind of fermented soybeans: effect on LDL oxidation and lipid metabolism in cholesterol-fed rats. https://pubmed.ncbi.nlm.nih.gov/12033835/ 
  5. Effect of processing and soybean cultivar on natto quality using response surface methodology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341133/ 
  6. Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6043915/ 
  7. Inhibitory effect of natto, a kind of fermented soybeans, on LDL oxidation in vitro. https://pubmed.ncbi.nlm.nih.gov/12033834/
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 AntiAging  Digestion  Energy
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