People trying to lower chronic inflammation can add seven traditional Japanese ingredients to their kitchens, says Michiko Tomioka, a nutritionist and longevity expert from Nara, Japan. Tomioka argues these foods supply fiber, probiotics, minerals and antioxidants that support digestion, immune function and metabolic health, which may help preserve memory and reduce risk factors linked to conditions such as arthritis and heart disease.
Tomioka keeps konnyaku, a jelly made from the konjac root, on hand for its calorie-free texture and glucomannan, a soluble fiber that aids digestion. The ingredient is often made into shirataki noodles that absorb the flavors of broths and sauces, and she uses konnyaku in cooked vegetables and hot-pot style dishes to help clients manage weight without adding calories.
She also recommends burdock root, or gobo, for its inulin, a soluble fiber that supports gut bacteria. Tomioka slices it into miso soup, nimono simmered dishes, salads and even fries, praising the root’s robust flavor as a complement to other ingredients.
Seaweeds such as nori and wakame are staples for minerals, fiber, vitamins and polyphenols linked to anti-inflammatory effects. Tomioka uses nori for wrapped rice balls and snacks, and wakame in salads and soups, noting both are affordable and increasingly available at mainstream grocers.
Fermented items are a core element of her approach. Miso, natto and nukazuke supply probiotics and prebiotics that support the gut microbiome, and natto is also a source of plant-based protein and vitamin K2. Tomioka says these foods are central to her breakfasts and that she pairs natto with seaweed, oatmeal or whole-grain bread.
Katsuobushi, dried and smoked skipjack tuna shaved into flakes, forms the backbone of dashi when combined with kombu. Tomioka sprinkles bonito flakes on tofu and salads and mixes them into rice balls to add concentrated protein and deep umami without fat.
Mushrooms including shiitake, maitake, enokidake and shimeji offer low-calorie nutrition and savory umami. Tomioka stores dried varieties to add to curries, soups and dressings. She notes that a 100-gram portion of raw shiitake contains about 34 calories, three grams of fiber, and two and a half grams of protein, and that they are cholesterol free.
Green tea, consumed without milk or sugar, provides antioxidants with minimal calories. Tomioka brews tea with meals, reuses leaves in small salads dressed with vinegar or miso, and practices the matcha tea ceremony as a daily ritual for focus and calm. She advises anyone considering significant dietary changes to consult their doctor, and lists her credentials as Michiko Tomioka, MBA, RDN, born and raised in Nara. She is active on Instagram at @michian_rd.
