Natto is another fermented soybean product, like tempeh and miso.
It contains a bacterial strain called Bacillus subtilis. Natto is a staple in Japanese kitchens. It is typically mixed with rice and served with breakfast. It has a distinctive smell, slimy texture and strong flavor. Natto is rich in protein and vitamin K2, which is important for bone health and cardiovascular health (17, 30, 31).
A study in older Japanese men found that consuming natto on a regular basis was associated with higher bone mineral density. This is attributed to the high vitamin K2 content of natto (32). Other studies suggest that natto may help prevent osteoporosis in women (33, 34).
Bottom Line: Natto is a fermented soy product that is a staple in Japanese kitchens. It contains a high amount of vitamin K2, which may help prevent osteoporosis and heart attacks.
Some Types of Cheese
The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese (35, 36). Cheese is highly nutritious, and is a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium (37). Moderate consumption of dairy products, such as cheese, may even lower the risk of heart disease and osteoporosis (38, 39).
Bottom Line: Only some types of cheese contain probiotics, including cheddar, mozzarella and gouda. Cheese is very nutritious, and may benefit heart and bone health.