Miso

Miso contains 5.4g of fiber per 100g (19% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Yes — Miso is rich in zinc (23% DV), which Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).. zinc supports Testosterone and DHT production. fiber supports Estrogen and Insulin production. selenium supports T3 (active thyroid) and Testosterone production.

Yes. Miso provides 210mg of potassium per 100g (4% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 0.1.

Phytates (reduce zinc, iron, calcium absorption 20-60%). Lectins (can irritate gut lining — destroyed by proper cooking). Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability. Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.

Miso has a satiety score of 4.9/10. The 5.4g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.