Miso Soup during Pregnancy: Safety, Benefits and What to Avoid


Pregnancy is a time of heightened awareness about food and drink choices, as every decision can impact the health of both the mother and the growing baby. Miso soup, a traditional Japanese dish, has gained popularity around the world for its delicious taste and potential health benefits. However, pregnant women often have concerns about consuming certain foods, including miso soup. In this article, we will explore the safety and potential benefits of drinking miso soup during pregnancy.

miso soup during pregnancy

In This Article:

Is It Safe to Drink Miso Soup During Pregnancy?

Miso soup is generally considered safe for consumption during pregnancy, and it can even offer several health benefits. Made from fermented soybeans, miso is a rich source of essential nutrients such as protein, vitamins, and minerals. The fermentation process also results in the production of probiotics, which can support digestive health and strengthen the immune system. However, as with any food, moderation is key. Pregnant women should consume miso soup in moderate amounts and ensure that it is prepared with high-quality, fresh ingredients. 


Is It Okay to Drink Miso Soup in All Trimesters?

While miso soup is generally safe for pregnant women, it is essential to consider individual circumstances and any specific dietary recommendations from healthcare providers. In most cases, consuming miso soup in moderation during all trimesters of pregnancy is unlikely to pose any significant risks. However, pregnant women should be cautious about the overall sodium content in their diet, as miso soup can be high in sodium. High sodium intake during pregnancy has been linked to potential health risks, including increased blood pressure and fluid retention. Therefore, it is crucial for pregnant women to balance their sodium intake from all dietary sources, including miso soup.

How Much Miso Soup Should Pregnant Women Eat?

When incorporating miso soup into their diet, pregnant women should be mindful of portion sizes and their overall sodium intake. It is advisable to limit the consumption of high-sodium foods, including miso soup, and opt for low-sodium varieties whenever possible. Additionally, pregnant women should ensure that the miso soup is prepared with fresh, high-quality ingredients and avoid consuming unpasteurized or raw miso products, as these can pose a risk of foodborne illness. As a general guideline, one to two servings of miso soup per week can be a safe and enjoyable addition to a balanced pregnancy diet.

Ingredients in Miso Soup That Can Be Considered While Pregnant

Miso soup typically contains three main components: miso paste, dashi (Japanese soup stock), and various additional ingredients such as tofu, seaweed, and green onions. When pregnant, it’s crucial to be mindful of the type and quality of these ingredients. It’s advisable for pregnant women to opt for miso paste that is made from pasteurised soybeans and is free from excessive sodium or additives. Furthermore, when consuming dashi, choosing a homemade or low-sodium version can be beneficial. Tofu and seaweed in miso soup can be valuable sources of protein and essential nutrients for expectant mothers.


Benefits of Miso Soup When Pregnant

  1. Rich in Nutrients: Miso soup can provide essential nutrients such as protein, vitamins, and minerals crucial for the healthy development of the foetus.
  2. Digestive Health: The probiotics present in miso paste can support gut health and aid in digestion, potentially alleviating common pregnancy-related digestive issues.
  3. Source of Protein: Tofu in miso soup serves as a valuable plant-based protein source, important for the mother’s and baby’s overall health.
  4. Hydration: The liquid content of miso soup can contribute to the daily fluid intake necessary for pregnant women.
  5. Flavorful and Low in Calories: Miso soup can be a satisfying, low-calorie option that helps pregnant women meet their nutritional needs without excessive caloric intake.

Are There Any Risks While Eating Miso Soup During Pregnancy?

The primary concern regarding miso soup during pregnancy is its high sodium content. Excessive sodium intake can lead to water retention and high blood pressure, potentially increasing the risk of preeclampsia. To mitigate this risk, it’s advisable to choose low-sodium miso paste when preparing miso soup. Additionally, pregnant women who are sensitive to soy products should exercise caution, as miso is made from fermented soybeans. 

Is Miso Soup Bad For Morning Sickness?

One of the key advantages of miso soup for pregnant women is its potential to ease symptoms of morning sickness. The soothing warmth and mild flavours of miso soup can be comforting for expectant mothers experiencing nausea during the early stages of pregnancy. Incorporating gentle, easily digestible ingredients such as tofu and seaweed can further enhance its suitability for women struggling with morning sickness.

Healthy Miso Soup Recipes for Pregnant Women

Creating a wholesome and pregnancy-friendly miso soup is achievable with the right ingredients and mindful preparation. Here are two simple recipes tailored to provide essential nutrients and minimise potential risks:


Simple Tofu and Vegetable Miso Soup:

  • Bring vegetable broth to a simmer and add diced tofu and chopped vegetables such as carrots, mushrooms, and spinach.
  • Dilute the miso paste in a small amount of warm water and gradually stir it into the simmering broth.
  • Simmer for a few minutes, ensuring that the miso paste is fully dissolved.
  • Garnish with chopped green onions and a sprinkle of sesame seeds before serving.

Seaweed and Brown Rice Miso Soup:

  • Cook brown rice separately according to package instructions.
  • In a pot, combine water, sliced seaweed, and thinly sliced shiitake mushrooms.
  • Once the ingredients are tender, add a moderate amount of diluted miso paste and simmer for a few minutes.
  • Serve in bowls with a spoonful of cooked brown rice for added texture and nutrition.

Both recipes provide a balanced combination of protein, fibre, and essential vitamins, making them ideal options for pregnant women seeking a nourishing yet low-risk miso soup.


In conclusion, miso soup can be a safe and nutritious addition to a pregnant woman’s diet when consumed in moderation and with attention to sodium content. It offers essential nutrients, supports digestive health, and can be a comforting option for managing morning sickness. As with any dietary choices during pregnancy, it’s crucial to consult with a healthcare professional to ensure they align with individual health needs.