What happens if you drink miso soup every day? The surprising benefits and risks

December 3, 2025 •

3 min read

A 2020 review in Environmental Health and Preventive Medicine noted that habitual consumption of miso soup was not associated with high blood pressure, despite its salt content, when compared to table salt. So, what happens if you drink miso soup every day?

Quick Summary

Drinking miso soup daily can offer significant health benefits, including improved gut health from probiotics and potential cancer risk reduction from isoflavones. However, its high sodium content requires mindful consumption, especially for those with certain health conditions.

Key Points

Supports Gut Health: Miso contains probiotics from fermentation that improve digestion and strengthen the gut microbiome.
Aids Heart Health: Despite its high sodium content, studies suggest unique fermentation compounds in miso may mitigate negative effects on blood pressure.
Boosts Immune Function: The probiotics and various nutrients contribute to a stronger immune system by increasing beneficial bacteria and fighting inflammation.
Requires Sodium Caution: Due to its high salt content, individuals with high blood pressure or on low-sodium diets should consume miso soup in moderation.
Contains Bioactive Compounds: Rich in antioxidants and soy isoflavones, miso may offer protective effects against certain cancers and other chronic diseases.
Use Unpasteurized Miso: Choose unpasteurized varieties of miso paste to ensure you are consuming live, active probiotic cultures.

For centuries, miso soup has been a staple in Japanese households, celebrated for its rich umami flavor and believed health-promoting properties. The question of what happens if you drink miso soup every day is common, and the answer involves a balanced look at both its nutritional advantages and potential drawbacks. While it's a nutrient-dense food with many upsides, key considerations like its sodium content and other soy-related factors are crucial for safe, long-term consumption.

The Many Health Benefits of Daily Miso Consumption

Improved Gut Health and Digestion

Miso, a fermented paste, is a source of probiotics that can enhance gut health, digestion, nutrient absorption, and immune function. Fermentation also increases the bioavailability of vitamins and minerals in soybeans. These probiotics may help with common digestive issues.

Cardiovascular Protection

Despite being high in sodium, studies suggest daily miso soup may not negatively impact blood pressure as much as other high-salt foods. Compounds from fermentation and soy isoflavones might counteract sodium's effects. Additionally, soy-rich diets are linked to lower LDL cholesterol and heart disease risk.

Immune System Support

Probiotics, vitamins, and minerals in miso support immune health. Fermented bacteria can boost antibody production. Ingredients like seaweed and mushrooms often added to the soup further enhance its immune benefits, while antioxidants protect against oxidative stress.

Potential Cancer Risk Reduction

Observational studies suggest a link between regular miso soup and reduced risks of certain cancers, possibly due to soy isoflavones and antioxidants with anti-inflammatory and cancer-fighting properties.

Weight Management and Satiety

Miso soup is a low-calorie, nutrient-dense food that can aid weight management. Drinking it before meals can increase fullness and potentially reduce overall calorie intake. Its satisfying flavor can help manage cravings.

Potential Risks and Who Should Be Cautious

Navigating High Sodium Levels

Daily miso soup is generally safe, but its high sodium content is a concern for those on low-sodium diets. While fermentation might lessen the impact, high intake contributes to overall daily sodium. Monitoring intake and choosing lower-sodium options or smaller portions are advisable.

Soy-Related Considerations

Individuals with soy allergies must avoid miso. Soybeans contain goitrogens that could affect thyroid function, particularly in those with existing thyroid issues, who should consult a doctor. Soy's phytoestrogens are generally not a concern in moderate amounts. Some may experience temporary gas or bloating from introducing fermented foods.

Miso Soup vs. Table Salt: Effects on Blood Pressure


Feature	Miso Soup	Table Salt (NaCl)
Salt Source	Fermented soy and grains	Processed sodium chloride
Effect on Blood Pressure	Studies suggest intake may not increase blood pressure comparably to standard salt due to mitigating fermentation compounds.	High intake is well-established to increase blood pressure and risk of hypertension.
Counteracting Compounds	Contains peptides and isoflavones from fermentation that may calm the sympathetic nervous system and counteract salt's effect.	Lacks the specific compounds found in fermented soy that mitigate blood pressure effects.
Mechanism of Action	Complex interaction of fermented compounds with the body, potentially involving reduced sympathetic nerve activity.	Direct impact on blood volume and circulation, leading to increased blood pressure.

How to Enjoy Miso Soup Safely and Healthily

To maximize the benefits and minimize the risks of daily miso soup, follow these simple guidelines:

Choose unpasteurized miso: Opt for unpasteurized miso to get the full probiotic benefits, as pasteurization kills beneficial bacteria.
Use in moderation: A single daily bowl is a common approach. Be mindful of your total daily sodium intake.
Add nutrient-rich ingredients: Enhance the nutritional value and dilute salt by adding vegetables, tofu, and seaweed.
Do not boil: To preserve live probiotics, add miso paste to broth after it's removed from heat; never boil the paste.

Conclusion: The Bottom Line on Daily Miso Soup

Daily miso soup can be a healthful habit for most, offering benefits for gut, heart, and immune health through probiotics and bioactive compounds. However, its high sodium content means those on low-salt diets should be cautious. Consuming in moderation, choosing unpasteurized miso, and adding other ingredients helps mitigate risks. Individuals with conditions like hypertension or thyroid issues should consult a healthcare provider.

For more information on the effects of miso on sympathetic nerve activity and blood pressure, see this review: Review of the health benefits of habitual consumption of miso soup.

Frequently Asked Questions

While miso soup is high in sodium, studies suggest that fermentation byproducts may mitigate its negative impact on blood pressure compared to regular table salt. However, individuals on low-sodium diets should still monitor their total daily intake and consume it in moderation.

Yes, miso soup can aid in weight management. It is low in calories but warm and savory, which helps promote satiety and can reduce overall calorie consumption when enjoyed before a meal.

To preserve the beneficial probiotics, it is crucial not to boil the miso paste. Mix the paste into the broth after it has been heated and removed from the stove, as high heat will kill the live bacterial cultures.

Soybeans contain goitrogens, which can interfere with thyroid function. While the amount in moderate consumption is generally safe for most, those with pre-existing thyroid conditions should consult a doctor before consuming daily.

Unpasteurized miso paste, often found in the refrigerated section of health food stores, is best for maximizing probiotic benefits. Different types like white, yellow, or red miso vary in flavor and fermentation time.

Some people may experience temporary digestive discomfort, such as gas or bloating, when first introducing fermented foods like miso into their diet. This usually subsides as the body adjusts to the new probiotic cultures.

Yes, as it is made from soybeans, miso is a complete protein, meaning it contains all the essential amino acids needed by the human body. This makes it a valuable protein source, especially for those on plant-based diets.