How can you heighten food flavors without adding fat or IBS triggers?
Miso Miso Miso!
Miso is a traditional Japanese seasoning base made from fermented soybeans, rice, or barley. It’s a thick, savory paste with a rich umami flavor that adds instant depth and complexity to almost anything you cook.
And miso doesn’t just lend flavor. It’s literally alive with beneficial bacteria that support gut health and a balanced gut microbiome.
The fermentation process that creates miso also produces enzymes that help your body break down carbohydrates and proteins, easing digestion and nutrient absorption.
Miso ranges from pale and sweet to dark and deeply savory. Start with my favorite, white shiro miso. It’s mild, very slightly sweet, and the most versatile.
I think miso smells like warm broth and toasted nuts, with a hint of salt and sweetness.
It’s naturally low fat, low FODMAP in typical serving sizes, dairy-free, and rich in minerals like zinc and manganese. All of these things help keep your digestion, and immune system, strong.
Just a spoonful of miso adds huge depth of flavor. Plus a tub will keep pretty much forever in the fridge.
Try this:
Stir a teaspoon of white miso into a mug of hot (not boiling) water or fat free broth for a quick, soothing gut-friendly savory drink.
Whisk into low-fat dressings, mustards, vinegars, or marinades for delicious richness.
Add a spoonful to soups, stews, or stir-fry sauces
Mix with a little maple syrup, fresh gingerroot, and rice vinegar for an IBS-safe glaze on roasted fish, root veggies, or tofu.
Try a favorite recipe of mine from the Heather Cooks! cooking show,
Miso Orange Salmon, Sticky Rice & Avocado Cucumber Salad
Shiro miso is one of my favorite secret ingredients. It turns simple food into comfort food, while giving your gut real support.
Because eating for IBS should always be delicious, and never mean deprivation.
You are not alone.
P.S. If you need help or have questions hit the Green Comment Button below and I’ll try to answer every one of you!
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XOXO
Heather
Heather Van Vorous
Over 40 years dealing with IBS
Get full help for IBS here
