Enjoy Fiber-Rich Dishes in Japan
During your travels in Japan, choosing fiber-rich foods is not only a delicious way to enjoy Japanese cuisine but also beneficial for digestive health. Temporary constipation is common during travel due to factors like reduced water intake, dietary changes, or prolonged sitting. Here are some common Japanese dishes that are high in fiber and can help keep your digestion on track.
1. Root Vegetable Stew (Nimono)
This dish usually includes burdock root (gobo), carrots (ninjin), lotus root (renkon), and bamboo shoots (takenoko), all simmered in soy sauce and broth. These root vegetables are rich in fiber, promoting regular bowel movements. Nimono is a traditional side dish in Japanese set meals, offering a flavorful way to aid digestion.
2. Natto on Rice (Natto Gohan)
Natto, a fermented soybean dish, is packed with fiber and probiotics that help regulate gut health. It’s typically served over rice for a healthy meal that supports digestion. Natto rice is widely available at breakfast or set meal restaurants.
3. Seaweed Salad (Kaiso Salad)
Seaweed salad is made with ingredients like wakame, kombu, and nori, dressed in sesame or vinegar-based dressing. Seaweed is loaded with fiber and minerals, which help soften stools and reduce constipation. Seaweed salad can be found on sushi and Japanese restaurant menus.
4. Brown Rice with Onsen Egg (Genmai Gohan to Onsen Tamago)
Brown rice contains more fiber than white rice, and paired with an onsen-style poached egg, it makes a balanced meal. Brown rice helps add bulk to stool and can be a healthier option in many Japanese restaurants.
5. Stir-Fried Vegetables (Aona no Itamemono)
Japan’s stir-fried green veggies, such as spinach (horenso), kale (keru), and chrysanthemum leaves (kiku no hana), are high in fiber and nutrients. This side dish is common in set meals or home-style restaurants and is ideal for regularity and relief from prolonged sitting during travel.
6. Miso Soup (Miso Shiru)
With ingredients like tofu, seaweed, and spinach, miso soup is rich in fiber, protein, and minerals. Nearly every Japanese meal includes miso soup, which supports digestion, hydration, and softer stools.
7. Cold Soba Noodles (Hiyashi Soba)
Soba noodles are high in fiber and often topped with seaweed, nori, and sesame seeds, adding fiber to aid in smooth digestion. Cold soba is refreshing, especially in the summer, and is an excellent option for alleviating constipation.
8. Chestnut Rice (Kuri Gohan)
An autumn specialty, chestnut rice is made by steaming chestnuts with brown or white rice. Chestnuts add fiber and trace nutrients, enhancing digestion and making this a traditional fall dish in Japan.
These fiber-rich Japanese dishes are not only flavorful but can help you maintain healthy digestion during your travels. If you need more health advice, feel free to reach out to BLEZ Pharmacy’s pharmacists for further recommendations.
