Miso soup is a traditional Japanese soup made from miso paste, dashi broth, and ingredients like seaweed, tofu, and vegetables. It’s a staple of Japanese cuisine and valued for its savory umami flavor. But is it safe to eat miso soup during pregnancy?
Quick Answer
Yes, miso soup can be safely consumed during pregnancy when enjoyed in moderation as part of a healthy diet. Miso paste is a fermented soybean product that provides protein, vitamins, and probiotics. The broth and ingredients like tofu, seaweed, and green onions also pack nutritional benefits. As long as any raw fish or meat is avoided, miso soup offers a nutritious way for pregnant women to meet increased nutritional needs.
Nutritional Profile of Miso Soup
Here’s a look at the key nutrients found in miso soup and why they matter during pregnancy:
- Protein – The soybean base of miso paste contains essential amino acids for supporting fetal growth and development. Tofu adds extra plant-based protein too.
- Fiber – Miso soup can provide fiber from ingredients like seaweed, vegetables, and whole grain noodles or rice. Fiber prevents constipation, which is common during pregnancy.
- Vitamin K – Seaweed is rich in vitamin K, which plays a key role in blood clotting and bone health for mom and baby.
- Iodine – Seaweed also provides iodine, which supports thyroid function and fetal brain development.
- Vitamin C – Ingredients like green onions contain vitamin C to support immunity and tissue growth.
- Calcium – Tofu made with calcium sulfate is a good plant-based source of calcium for building baby’s bones and teeth.
- Folate – Miso paste provides folate, a B vitamin that helps prevent neural tube defects early in pregnancy.
- Probiotics – The live cultures in fermented miso support digestive and immune health for mom.
Benefits of Miso Soup in Pregnancy
Beyond its nutritional value, here are some of the top reasons why enjoying miso soup can be beneficial during pregnancy:
- Eases nausea – The broth and ginger often added to miso soup can help settle an upset stomach.
- Boosts immunity – The probiotics may support the immune system to help avoid illness.
- Increases energy – The nutrients provided support energy levels and combat fatigue.
- Supports digestion – The fiber, probiotics, and broth ease digestion and constipation woes.
- Alternative protein source – For vegetarian or vegan moms, miso soup offers plant-based protein.
- Provides comfort – The soothing warmth of miso soup can be comforting during pregnancy.
Is It Safe to Eat Miso Soup When Pregnant?
For most healthy pregnant women, moderate amounts of miso soup are considered safe to eat. Here are some tips for safely enjoying miso soup during pregnancy:
- Choose pasteurized miso to avoid any infection risk from raw miso.
- Avoid miso soup containing raw fish or meat that could harbor harmful bacteria or parasites.
- Stick to low-sodium miso and limit added salt to avoid excess sodium intake.
- Drink plenty of fluids to prevent dehydration from too much sodium.
- Watch your portion size as excess sodium may increase swelling or blood pressure issues.
- Make sure any sushi or sashimi add-ins are fully cooked rather than raw.
Pregnant women should also consult their doctor about any dietary restrictions or concerns specific to their pregnancy before adding miso soup.
Are There Any Risks or Precautions?
Here are some potential risks and precautions to keep in mind regarding miso soup during pregnancy:
- Mercury exposure – Avoid miso soup containing high-mercury fish like shark, swordfish, or king mackerel.
- Foodborne illness – Only eat fully cooked ingredients to avoid toxoplasmosis, listeria, salmonella and other infections.
- Allergies – If you have a soy allergy, avoid miso soup made from soybean paste.
- Tyramine content – Miso is high in tyramine, so those at risk of hypertension should moderate intake.
- Sodium content – Limit intake of high-sodium miso paste to avoid excess sodium.
- Alcohol content – Opt for miso that’s fully fermented to avoid any residual alcohol.
As with any food, allergies or sensitivities could necessitate avoiding miso soup during pregnancy. When in doubt, check with your obstetrician.
How Much Miso Soup is Safe Per Day?
There’s no standard recommended serving size for miso soup during pregnancy. The appropriate intake depends on the sodium content of the particular miso paste used. Here are some general guidelines for safe consumption:
- Limit sodium intake to less than 2,300 milligrams per day from all sources.
- Consume no more than 1,500 milligrams of sodium per day if at higher risk of elevated blood pressure or swelling.
- Read nutrition labels carefully to determine the sodium content of your miso paste.
- Limit miso soup to 1 to 2 servings per day based on the sodium level.
- Size servings based on cup size rather than volumes like a bowl, as bowls vary in size.
- Add more low-sodium ingredients like vegetables, tofu, and seaweed to reduce the sodium-paste ratio per serving.
Pregnant women should also account for sodium from any other foods eaten along with miso soup within their daily limits. Drink plenty of water to offset fluid retention from sodium consumption.
Healthiest Miso Soup Ingredients for Pregnancy
To make the most nutritious and safest miso soup during pregnancy, opt for ingredients like:
- Pasteurized white or red miso paste
- Dashi broth made with kombu seaweed and bonito flakes
- Firm tofu
- Wakame seaweed
- Carrots
- Daikon radish
- Shiitake mushrooms
- Green onions
- Ginger
Avoid any raw fish or meat as well as high-mercury seafood. Use cooked ingredients like shrimp or chicken if desired. Opt for low-sodium miso and limit added salt.
Sample Recipe
Try this pregnancy-friendly vegetarian miso soup recipe:
Ingredients
- 4 cups dashi broth
- 1/4 cup white miso paste
- 1 cup firm tofu, diced
- 2 tablespoons wakame seaweed
- 1/2 cup thinly sliced shiitake mushrooms
- 1/4 cup carrot matchsticks
- 1 green onion, thinly sliced
Instructions
- In a medium saucepan, combine dashi broth and miso paste. Heat gently while stirring until miso dissolves.
- Add diced tofu, seaweed, mushrooms and carrot. Simmer for 2-3 minutes.
- Remove from heat. Ladle into bowls and garnish with green onion.
When to Avoid Miso Soup in Pregnancy
Here are some circumstances when it may be best to avoid miso soup during pregnancy:
- If you have a soy allergy or sensitivity
- If you don’t tolerate sodium well or have high blood pressure
- If you’re experiencing severe nausea and cannot keep down fluids
- If you have diarrhea, vomiting or loss of appetite
- If you were advised by your doctor to avoid fermented foods
- If you notice any signs of illness or food poisoning after eating it
Listen to your body and avoid miso soup if you have any negative symptoms after eating it. Check with your doctor if you have any concerns.
Miso Soup During Pregnancy FAQs
Is miso soup good for morning sickness?
Many women find miso soup helps ease nausea and vomiting in early pregnancy. Sipping the warm, comforting broth can help settle the stomach. Adding ginger may provide additional anti-nausea relief as well.
Can I have miso soup every day when pregnant?
You can enjoy miso soup daily in moderation as part of a balanced diet, as long as you watch your sodium intake. Limit daily sodium from all sources to 2,300 milligrams at most. Too much sodium may contribute to pregnancy hypertension and swelling.
Is miso soup high in sodium?
It depends on the type of miso paste. Hatcho and red miso tend to be higher in sodium, while white miso and awase miso are lower. Check nutrition labels and opt for low-sodium miso to limit sodium intake. Reduce the miso-to-broth ratio or add more ingredients to dilute the sodium level as well.
Can I freeze homemade miso soup?
Freezing homemade miso soup is safe, as long as the ingredients were thoroughly cooked. Allow the soup to cool completely before transferring to airtight containers and freezing. Thaw in the refrigerator before reheating on the stovetop or in the microwave.
Is it safe to eat miso soup that’s been left out overnight?
No, miso soup should not be left out at room temperature overnight. Bacteria can multiply quickly in the soup, creating a food safety risk. Refrigerate any leftovers promptly and reheat only once before discarding. When dining out, avoid taking home miso soup to go.
The Bottom Line
Miso soup offers nutritional benefits like protein, vitamins, minerals and probiotics that support a healthy pregnancy diet. As long as you avoid raw fish and meat and watch your sodium intake, moderate miso soup consumption can be safe and healthy during pregnancy. Focus on safe preparation and storage and enjoy miso soup’s savory umami flavor to satisfy pregnancy cravings.
