A new study published in EMBO Molecular Medicine suggests that consuming fermented foods, such as yogurt, kimchi, and miso, may help reduce anxiety and depression by influencing gut bacteria. Researchers found that probiotics in these foods can regulate neurotransmitters, reduce inflammation, and decrease activity in the amygdala – a brain region involved in stress and emotions.
The study examined the connection between gut bacteria and mental health, suggesting that certain probiotic strains found in fermented foods may positively impact anxiety and depression symptoms by reducing activity in the amygdala. Researchers observed that mice consuming probiotics from fermented foods showed lower levels of stress and anxiety-like behaviors compared to those not receiving probiotics.
The key mechanism behind this mood-boosting effect is how beneficial probiotics in the gut influence neurotransmitters such as gamma-aminobutyric acid (GABA), which significantly regulates mood and stress responses. However, more human studies are needed to fully understand how fermented foods directly affect mental health in people.
To reap the mental health benefits of fermented food, it’s essential to choose products with “live and active cultures” since pasteurized products do not offer the same benefits. Fermented yogurt and kefir contain Lactobacillus and Bifidobacterium probiotic strains linked to reduced anxiety and depression symptoms. Kimchi and sauerkraut are gut health superstars due to their lactic acid and prebiotic fiber content, which feed beneficial bacteria.
Fermented soybean products like miso and tempeh provide brain-boosting probiotics and amino acids. However, some fermented foods can contain high levels of sodium and sugar, which may offset potential health benefits. It’s recommended to incorporate fermented foods gradually and observe personal tolerance and effects.
Adding at least one serving of fermented food to your daily diet can introduce beneficial bacteria to support gut health. A cup of yogurt or kefir, a few spoonfuls of sauerkraut or kimchi, or a small bowl of miso soup can be a good starting point. Consistency is key – some people notice improved digestion and mood within a few weeks, but more significant changes may take a few months.
Source: https://www.foodandwine.com/fermented-foods-gut-and-mental-health-benefits-11701758