A Japanese Nutritionist Swears By These 7 Foods for an Anti-Inflammatory Diet — But One Detail Matters
MANILA, Philippines — Seven everyday ingredients found in traditional Japanese kitchens are drawing renewed attention after Japanese nutritionist and longevity expert Michiko Tomioka shared the foods she regularly recommends as part of an eating pattern aimed at supporting overall health and managing inflammation.
In a recent CNBC feature, Tomioka, who was born and raised in Nara, Japan, highlighted konnyaku, burdock root, nori, fermented soy and rice products, bonito flakes, mushrooms and green tea as staples she keeps in her kitchen.
But there is an important distinction: these foods should not be viewed as medicines or guaranteed “inflammation cures.” Research generally supports overall dietary patterns rich in vegetables, fruits, fiber, whole grains, legumes, nuts, healthy fats and fish, rather than relying on a handful of so-called superfoods. Harvard's nutrition experts make the same point.
1. Konnyaku: The low-calorie Japanese staple
First on Tomioka's list is konnyaku, a traditional Japanese food made from the konjac plant.
It is also used to make shirataki noodles, which have a distinctive translucent appearance and are commonly incorporated into soups, hot pots and stir-fries.
Tomioka points to konnyaku's glucomannan content, a soluble fiber that can contribute to digestive health and satiety. She recommends it as a versatile ingredient for people looking to add fiber while keeping meals relatively low in calories.
However, calling konnyaku an “anti-inflammatory food” should be interpreted carefully. Its strongest nutritional selling point is its fiber content and role within a balanced diet, rather than proof that eating it directly treats chronic inflammation.
2. Burdock root: A traditional source of fiber
Burdock root, known as gobo in Japan, is another traditional ingredient Tomioka frequently uses.
She highlights its inulin, a type of dietary fiber that can be fermented by beneficial gut bacteria.
Burdock can be sliced into soups, stews and salads or incorporated into other vegetable dishes.
The broader nutritional evidence supports eating a variety of fiber-rich plant foods because dietary fiber helps support gut health and overall metabolic health.
3. Nori: More than just a sushi wrapper
The familiar sheets used to wrap sushi and rice balls also make Tomioka's list.
Nori, a type of edible seaweed, provides fiber and various micronutrients and contains plant compounds such as polyphenols.
Tomioka says she uses nori and wakame regularly, including in rice balls, salads and soups.
Seaweed can be a useful addition to a varied diet, but portions and preparation still matter. Some seaweed products can contain substantial amounts of iodine, so consuming extremely large quantities is not necessarily better.
4. Miso and natto: Japan's fermented favorites
Perhaps the most recognizable category on the list is fermented food.
Tomioka regularly includes miso, natto and nukazuke, traditional foods produced through fermentation. Natto — fermented soybeans — also provides plant protein and vitamin K2.
Fermented foods have attracted considerable scientific interest because of their potential relationship with the gut microbiome.
But the evidence is more nuanced than social-media claims often suggest.
A 2026 randomized crossover study examining fermented sauerkraut found some modest changes in selected inflammatory and metabolic markers, but researchers concluded that four weeks of daily consumption did not produce an appreciable overall systemic health benefit in healthy participants.
In other words, fermented foods can be nutritious, but they should not automatically be marketed as a treatment for inflammation.
5. Bonito flakes: Flavor with protein
Tomioka also recommends katsuobushi, or dried bonito flakes.
The ingredient is traditionally made from skipjack tuna that is cooked, smoked, dried and processed before being shaved into thin flakes.
It is commonly used to make dashi, the foundational Japanese stock, and can also be sprinkled over tofu, vegetables and rice.
Its appeal is partly practical: it can add a concentrated savory flavor, potentially allowing cooks to build flavorful meals without relying exclusively on heavier sauces.
6. Mushrooms: A versatile plant food
Shiitake, maitake, enoki and shimeji mushrooms are also among Tomioka's kitchen staples.
Mushrooms are generally low in calories and can contribute fiber and other nutrients while adding texture and umami to meals. Tomioka uses them in soups, curries and dressings.
Their inclusion also fits the broader evidence around plant-rich diets.
Harvard's guidance on anti-inflammatory eating emphasizes variety — particularly vegetables, fruits, whole grains, legumes, nuts and other nutrient-dense foods — rather than depending on one particular ingredient.
7. Green tea: The Japanese daily ritual
The final item may be the easiest one for people outside Japan to adopt: green tea.
Tomioka says she has traditionally consumed green tea with meals and also incorporates matcha into her routine. Green tea contains catechins and other plant compounds with antioxidant activity.
But once again, the science requires some caution.
A 2025 systematic review and meta-analysis of 38 randomized controlled trials found that green-tea supplementation improved several measures related to oxidative stress. However, it did not produce significant improvements in several major inflammatory markers, including CRP, IL-6 and TNF-α, with the exception of IL-1β. The researchers said more evidence is needed before drawing firm conclusions about green tea's effect on inflammation.
That makes green tea a potentially healthy beverage — but not an established anti-inflammatory treatment.
What the bigger nutrition picture shows
The most important takeaway from Tomioka's list may not be any individual food.
It is the overall eating pattern.
Harvard's Nutrition Source describes an anti-inflammatory dietary pattern as one emphasizing fruits, vegetables, high-fiber whole grains, legumes, nuts, seeds, healthy fats and omega-3-rich foods such as salmon, sardines, herring and mackerel.
Harvard Health likewise notes that chronic inflammation can contribute to tissue damage and is associated with conditions including cardiovascular disease and type 2 diabetes, while dietary patterns can influence inflammatory processes.
The American Academy of Nutrition and Dietetics also cautions against oversimplifying individual foods as “anti-inflammatory.” Nutrient-dense fruits, vegetables and healthy fats may support the body's normal inflammatory processes, but the evidence varies considerably from food to food.
The Japanese approach is about the combination
That distinction is important because traditional Japanese eating patterns generally involve many different foods in relatively varied meals — vegetables, seafood, soy foods, seaweed, grains and fermented foods — rather than one miracle ingredient.
That broader pattern may be more meaningful than simply adding green tea or natto to an otherwise unhealthy diet.
And there is another consideration: traditional Japanese foods such as miso and soy sauce can be high in sodium, meaning people who need to limit salt intake should pay attention to portions and preparation.
So, should you add these foods to your diet?
For most people, many of these ingredients can fit comfortably into a varied, balanced eating pattern.
Konnyaku and mushrooms can add variety and fiber. Burdock contributes plant-based fiber. Nori provides nutrients and flavor. Natto and other soy foods provide plant protein. Bonito adds flavor and protein, while unsweetened green tea can be a low-calorie beverage choice.
But no single food can “switch off” chronic inflammation, and people with diagnosed inflammatory or other medical conditions should not replace prescribed treatment with dietary changes.
The bigger lesson from the Japanese nutrition approach is much less sensational — and arguably more useful:
Build meals around a variety of minimally processed, nutrient-dense foods and make healthy eating a long-term habit rather than searching for one miracle ingredient.
WWC ONE MEDIA M.J.E