Japanese nutritionist: 7 “essential” anti-inflammatory foods I swear by

Feeling physically unwell can make it difficult to do everything else that is important to you in life. You may experience problems in your relationships or work, or your goals may be put on the back burner in order to correct yourself.

We often don’t realize that inflammation can affect many aspects of our health. It can affect cognitive performance and memory and can be a factor in diseases such as arthritis, ulcerative colitis, heart disease, metabolic disorders, diabetes, some autoimmune problems and cancer.

I’m a nutritionist from Nara Prefecture, and I love recommending traditional Japanese ingredients to my clients. These foods are rich in essential nutrients that help fight inflammation, improve immune system function, and increase focus and energy so people can do the things they care about most.

These seven foods are increasingly being found in Asian markets as well as local grocery stores. Of course, always consult your doctor before making any major changes to your diet.

Konnyaku is a popular Japanese jelly made from a root vegetable called konnyaku. You can also make noodles from jelly. This dish is called “Shirataki”. It is translated as “white waterfall” because of the appearance of the noodles.

Konnyaku has zero calories and is rich in glucomannan, a water-soluble dietary fiber that aids digestion. Calcium is added during the traditional manufacturing process, giving the jelly its unique firm, rubbery texture.

At my house, we like to add konnyaku jelly to boiled vegetables. Shirataki goes well with soups, stir-fries, hot pots, cold noodles, ramen, etc.

One of the great things about konjac is that it has very little flavor on its own and will absorb the flavor from whatever you cook it with. I often recommend this ingredient to clients looking to manage their weight.

Burdock root, known as burdock in Japan, looks like a stick you might find in the woods, but it has many delicious uses.

It is a traditional Japanese root vegetable that is rich in nutrients. It is rich in soluble fiber called inulin, which promotes overall gut health and digestion.

At home, I like to chop it up and add it to miso soup, or add it to stews, salads, fries, etc. The rich flavor of root vegetables complements other ingredients.

Seaweed appears in many Japanese dishes and snacks. It’s low in calories and rich in minerals, fiber, vitamins, and polyphenols that help fight inflammation.

Lately, the top seaweed ingredients in my home cooking have been seaweed and wakame. It’s affordable and available at most grocery stores. Some of my favorite seaweed dishes include nori-wrapped rice balls, mochi, sushi, and wakame salad.

One of the great benefits of Japanese cuisine is the regular inclusion of fermented foods such as miso (soybean paste), natto (fermented soybeans), and nukazuke (vegetables pickled in fermented rice bran).

Natto contains probiotics and prebiotics that support the gut microbiome and digestion. It’s also rich in plant-based protein and vitamins like K2, which helps strengthen bones.

I feel like breakfast is incomplete without natto, miso soup, and pickles. I also like natto with seaweed, oatmeal, and whole wheat bread.

I love the ingredient katsuobushi. Bonito is boiled, smoked, dried and traditionally fermented until it is very hard, almost like a stone. Then shave it into flakes.

The long cooking process removes most of the moisture and fat. Concentrated protein and deep flavor remain. Make dashi using bonito flakes and kelp. It is also sprinkled on tofu and salads, or mixed into rice balls to add an easy and comforting flavor.

Shiitake, maitake, enokidake, and shimeji varieties each have different flavors, textures, and nutritional benefits. And they are generally low in calories.

For example, 100 grams of raw shiitake mushrooms contains about 34 calories, 3 grams of fiber, 2.5 grams of protein, and no cholesterol.

I like to keep dried mushrooms in my kitchen and use them in curries, soups, and dressings. It has a wonderful flavor and can be enjoyed as is.

Ever since I was little, I always drank some type of green tea with every meal. Green tea is usually drunk without added milk or sugar, so it has almost no calories. It also contains antioxidants that help support immune and metabolic functions.

After brewing the tea, make a small salad with the used tea leaves and vinegar or miso dressing.

We also regularly practice the traditional Japanese tea ceremony for making matcha. It’s part of my daily ritual and fills me with a sense of joy and peace.

Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has held nutrition roles at material recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.