Skip NavigationBorn and raised Nara, Japan, Michiko’s nutritional approach focuses on a plant-based diet.Michiko Tomioka
Feeling off physically can make it harder to do everything else in life that matters to you. Relationships and work can suffer, and your goals can get put on the back burner while you put yourself to rights.
We often don’t realize the influence inflammation can have on many aspects of our health. It can affect your cognitive ability and memory and it can be a factor in ailments like arthritis, ulcerative colitis, heart disease, metabolic disorder, diabetes, and some autoimmune issues and cancers.
I’m a nutritionist from Nara, Japan, and I like to recommend traditional Japanese ingredients to my clients. These foods are rich in essential nutrients that can help fight inflammation, improve immune system function and boost focus and energy — so people can do the things they care about the most.
I swear by these seven foods, which you can find not just at Asian markets, but increasingly at your local grocery store, too. Of course, make sure you talk to your doctor before making any major changes to your diet.
1. Konjac
Konnyaku is a popular Japanese jelly made from a root vegetable called konjac. You can also make noodles from the jelly, a dish called shirataki, which translates to “white waterfall” because of the appearance of the noodles.
Konnyaku is calorie-free and rich in glucomannan, a soluble fiber that helps with digestion. During the traditional preparation process, calcium is added, which gives the jelly its distinctive firm and rubbery texture.
Konnyaku, seaweed, mushrooms and tofu, all in one quick meal.Photo: Michiko Tomioka
At home, I like to add the konnyaku jelly to cooked vegetables. Shirataki noodles work well in soups, stir-fries, hot pots, cold noodle dishes, and ramen-style bowls.
One of the best things about konnyaku is that it has almost no flavor of its own, and it absorbs the taste of whatever you cook it with. I often recommend this ingredient to clients who are thinking about weight management.
Some delicious shirataki noodles.Photo: Michiko Tomioka
2. Burdock root
Burdock root, known in Japan as gobo, may look like a stick you might find in the woods, but there are many delicious uses for it.
It’s a traditional Japanese root vegetable with a strong nutrition profile. It is high in a soluble fiber called inulin, which helps promote overall gut health and digestion.
At home, I like to chop it and add it to miso soup and serve it with nimono (simmered dishes), salad, and fries. The rich flavor of the root complements the other ingredients.
3. Seaweed
Seaweed appears in many Japanese dishes and snacks. It’s low in calories and rich in minerals, fiber, vitamins, and polyphenols, all of which help fight inflammation.
Lately, my top seaweeds for home cooking are nori and wakame. They are affordable and available at most grocery stores. Some of my favorite seaweed dishes include nori-wrapped rice balls, mochi, sushi and wakame salad.
A miso soup packed with wakame, veggies, tofu and shiitake mushrooms.Photo: Michiko Tomioka
4. Fermented soy and rice
One of the great benefits of Japanese cooking is the regular inclusion of fermented foods like miso (soybean paste), natto (fermented soybeans) and nukazuke (vegetables pickled with fermented rice bran).
Natto contains probiotics and prebiotics which can help support the gut microbiome and digestion. It’s also high in plant-based protein and vitamins like K2, which helps strengthen your bones.
Without natto, miso soup, and pickles, my breakfast does not feel complete. I also enjoy natto with seaweed, oatmeal, and whole grain bread.
A dish of natto, vinegar, and nukazuke topped with shiso.Photo: Michiko Tomioka
5. Dried bonito flakes
I love an ingredient called katsuobushi. It’s skipjack tuna that’s been simmered, smoked, dried, and traditionally fermented until it becomes extremely hard, almost like stone. Then it’s shaved down into flakes.
It’s a long cooking process that removes most of the moisture and fat. What remains is a concentrated protein and deep umami flavor. I use bonito flakes and kombu seaweed to make dashi broth. I also sprinkle them over tofu or salad, and mix them into rice balls for a simple, comforting boost of flavor.
6. Mushrooms
Shiitake, maitake, enokidake, and shimeji mushroom varieties each offer distinct flavors, textures, and nutritional benefits. And they are generally low in calories.
For example, 100 grams of raw shiitake mushrooms provides about 34 calories, three grams of fiber, and two and a half grams of protein — all cholesterol free.
I like to keep dried mushrooms in my kitchen and use them in curries, soups, and dressings. They have a wonderful umami flavor and are also enjoyable on their own.
7. Green tea
I’ve always had some type of green tea with each meal, even as a small child. Since green tea is usually enjoyed without milk or sugar, it’s nearly calorie-free. It also contains antioxidants that can help support immune and metabolic function.
My morning ritual. Matcha and a view.Photo: Michiko Tomioka
After brewing my tea, I’ll prepare a small salad with the used tea leaves and vinegar or miso dressing.
I also regularly practice the traditional Japanese tea ceremony for preparing matcha. It’s a part of my daily ritual and it fills me with joy and a sense of 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 worked in nutritional roles at substance recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.
