Today, we’ll introduce Ume Nagashi, a Japanese dietary practice that is gaining attention for its ability to cleanse the gut.
The Digestive Benefits of Daikon and Umeboshi
Miso soup, stews, salads… Daikon is a familiar ingredient that frequently appears in daily meals in Japan, whether cooked or raw. In Japan, we often add grated daikon to meals to support digestion, whether it's fish or meat dishes, as well as hot pots and salads. While its health benefits are often overlooked, daikon is actually rich in compounds that help relieve constipation. Let’s explore some of its key beneficial components.
Daikon’s Key Components for Relieving Constipation
・Water Content
Daikon is made up of approximately 95% water. Water softens stool, making it easier to pass through the intestines.
・Dietary Fiber
Daikon contains a significant amount of insoluble fiber, which adds bulk to stool and serves as food for beneficial gut bacteria. This helps promote a balanced gut environment.
・Digestive Enzymes
Daikon is rich in digestive enzymes such as diastase (breaks down starch), protease (breaks down proteins), and lipase (breaks down fats). These enzymes aid digestion and support gut function. Since enzymes are sensitive to heat, consuming grated raw daikon is the best way to maximize their benefits.
・Vitamin C
Vitamin C is a water-soluble nutrient essential for tissue repair, immune function, and antioxidant defense. Vitamin C is sensitive to heat, so eating grated daikon raw is a perfect way to enjoy its benefits. Daikon leaves are particularly rich in vitamin C, so it’s recommended to consume them as well.
The combination of high water content and insoluble fiber makes daikon especially effective for promoting smooth digestion. Additionally, it is low in calories, making it a great option for those looking to improve digestion without worrying about weight gain.
Just like daikon, umeboshi (Japanese pickled plums) is another staple in Japanese cuisine that is packed with beneficial compounds for digestion and constipation relief.
Umeboshi’s Key Components for Relieving Constipation
・Citric Acid
The sourness of umeboshi comes from citric acid, which is known to help relieve fatigue and enhance mineral absorption.
・In traditional Chinese medicine, umeboshi is believed to promote the secretion of saliva and other digestive fluids, aid digestion and absorption, and help break down and eliminate waste from the blood.
"Ume-nagashi" - The Daikon & Ume Remedy for Constipation Relief
Both daikon radish and umeboshi (Japanese pickled plums) are rich in compounds that support digestion and relieve constipation. When consumed together, they create a synergistic effect that enhances bowel movements. This concept is the basis of "Ume-nagashi," a traditional Japanese dietary practice aimed at cleansing the intestines.
Ume-nagashi involves eating a warm broth made from daikon radish and umeboshi to help flush out waste from the gut. While it is often combined with fasting for maximum effect, simply replacing one meal with Ume-nagashi can still provide significant benefits.
This simple yet effective method requires only a few ingredients and minimal preparation. Let’s explore how to make and consume Ume-nagashi properly.
How to Make Ume-nagashi
Ingredients (1 serving)
・Daikon radish 1/4
・Medium-sized umeboshi (pickled plums) 1~2
・Kombu (dried kelp) for broth 7g
・Water 750ml
Instructions
1. Wipe the surface of the kombu with a damp cloth to remove any impurities. (If necessary)
2. Place the kombu and water in a container and refrigerate for at least 12 hours (or 30 minutes if short on time).
3. Transfer the kombu and water to a pot, bring to a gentle simmer over medium heat, and remove the kombu just before boiling.
4. Peel the daikon and slice it into 1 cm thick rounds.
5. Add the daikon to the pot and simmer over medium heat until soft.
6. Once the daikon is tender, mash the umeboshi into the broth and let it simmer for another 5 minutes.
How to Consume Ume-nagashi
1. Drink the broth first – Fill a large bowl with the warm broth and sip it slowly.
2. Eat the daikon and umeboshi while continuing to drink the broth.
3. Repeat until the pot is empty. You can add a bit of miso for extra flavor.
Key Tips for Ume-nagashi
Consume on an empty stomach
To maximize its cleansing effect, Ume-nagashi should be consumed when your stomach is empty. Ideal timing:
Option 1: Eat regular meals for breakfast and lunch, then replace dinner with Ume-nagashi.
Option 2: Skip dinner and have Ume-nagashi as your first meal the next morning.
Option 3: Have Ume-nagashi as a post cleansing meal. Try R's KOSO cleanse, then have Ume-nagashi as a first meal after the cleanse.
Avoid plans that require leaving the house
Ume-nagashi promotes bowel movements, and in some cases, people experience an urge to use the restroom shortly after eating. To stay comfortable, choose a day when you can stay at home.
Light movement may help
If bowel movements do not occur within an hour, light physical activity such as walking, stretching, or gentle exercises can stimulate digestion and encourage elimination.
Conclusion
For effective constipation relief, it is essential to maintain both a healthy gut environment and proper stool consistency. Ume-nagashi offers a natural and gentle way to promote bowel movements while nourishing the digestive system.
Consider replacing one meal with Ume-nagashi to experience its benefits firsthand. However, remember that a balanced diet with regular fiber intake is key to long-term gut health. Incorporating daikon radish, umeboshi, and other gut-friendly foods into your daily meals can further support digestion and well-being.
Let’s get started!
