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Eating More Fermented Foods Can Improve Mental Health: According to a New Study
A new review suggests that fermented foods might be linked to better cognitive performance—more especially, their capacity to affect the microbiota-gut-brain axis.
Fermented foods maintain the strength and integrity of the intestinal barrier, therefore stopping toxins and germs from entering circulation and lowering the likelihood of leaky gut syndrome.
Numerous brain processes including memory, cognition, anxiety, sadness, and general health are connected to the gut-brain relationship.
Findings of This Brain Health Study on Fermented Foods
The new study shows that the brain and gut talk to each other in more than one way. A registered dietitian in New York named Katherine Brooking, M.S., RD, says, “Substances produced in the gut by bacteria can travel or send signals up large nerves, such as the vagus nerve, directly to the brain—triggering different brain activities that can alter mood, behavior, memory and cognition.” This can change mood, behavior, memory, and thinking. There are messages going both ways; they go from the brain to the gut and change the microbiome. In other words, what you eat can also change how you feel, what you think, and what you do.
You may have heard that fermented foods have good bacteria that are good for your gut. Well, it turns out that these foods are good for more than just our guts—they're also good for our brains. These are the six best fermented foods for brain health that you should eat.
The several forms of fermented foods, fermentation methods, and their impact on the microbiota-gut-brain axis were investigated in a recent study in Neuroscience & Behavioral Reviews. Furthermore examined by researchers were knowledge gaps and difficulties performing human research.
How Fermented Foods Affect Mental Health
Foods that have been fermented contain bioactive compounds that are derived from the food itself, as well as beneficial bacteria known as probiotics and the metabolites that are produced by these bacteria known as post-biotics.
The components of fermented foods contribute to the activity of the gut microbiome of an individual who consumes the meal. This can occur either through the feeding of healthy gut bacteria, which stimulates the action of these bacteria on the gut-brain axis, or through the direct contribution of these components to the gut bacteria or their products of production
The Best Fermented Foods for Mental Health
1. Yogurt
Yogurt is the most common fermented food, and its versatility makes it an easy addition into any meal or snack. You may use it to marinade poultry, make a creamy dip, combine it into a smoothie, or make a parfait like our Strawberry & Yogurt Parfait for breakfast. Research shows that yogurt mixed with honey can boost good bacteria in the gut.
The Academy of Nutrition and Dietetics spokesperson Amy Kimberlain, RDN, CDCES, suggests yogurt because it contains probiotics, also known as helpful bacteria, which support a balanced gut microbiota. She says, “Yogurt is good for brain health because it promotes a healthy gut microbiome, supports neurotransmitter production, reduces inflammation and provides essential nutrients that protect and enhance brain function.”
2. Kimchi
A traditional Korean meal, kimchi is created with fermented vegetables like carrots and cabbage and flavored with ginger and garlic. In addition to being delicious, kimchi is a great source of probiotics that promote brain and intestinal health. According to studies, the particular probiotics in kimchi may have neuroprotective properties and enhance cognitive function, which could lower the risk of neurodegenerative illnesses like dementia and Alzheimer's disease.
Along with probiotics, kimchi is a good source of antioxidants like vitamin C, which can help your immune system stay healthy and fight off harmful cells, and vitamin K, which has been related to maintaining cognitive function.
3. Kombucha
You may have heard that kombucha, a popular fermented tea and fashionable fizzy beverage, can help with gut health. According to Kimberlain, probiotics found in kombucha can contribute to the diversity of bacteria that promote health and help regulate the microbiome. "Those managing conditions like anxiety and depression can benefit from a balanced gut because it can reduce inflammation and promote mental well-being," she explains.
Polyphenols, which are abundant in kombucha, help lower oxidative stress and fend off illnesses including neurological ones.
4. Miso
Miso is a thick sauce made from soybeans that have been fermented. People often put it in soups or use it as a seasoning. You can also use it in our tasty 5-Ingredient Miso-Glazed Salmon recipe. This spicy paste is full of probiotics that are good for your brain and full of umami-rich flavors.
Researchers have found that eating soy foods like miso every day can help your brain work better and lower your risk of cognitive loss.
5. Tempeh
Tempeh is a fermented food made from whole soybeans. It is very high in protein and is a full source of protein from plants. Besides being high in protein, tempeh also has probiotics that are good for your gut and brain.
New study suggests that fermented foods may be good for the gut-brain axis and may help memory, thinking, anxiety, and depression. Bioactive substances found in tempeh, like acetylcholine, may help the brain work better.
Tempeh can make any dish taste better because it has a nutty flavor and a thick texture.
6. Kefir
You can make kefir with either milk or water, and it is a fermented drink that is full of live probiotic cultures. It's thick like a milkshake and can be drunk by itself or mixed with other drinks to make smoothies like our Berry-Kefir Smoothie.
The affects of kefir on adults' memories were looked into in a study. People who drank one cup of kefir every day for four weeks were better at social memory, which is the ability to remember and make connections between things, places, people, and events. Researchers also found that people who drank yogurt had more Lactobacillus in their guts. https://www.eatingwell.com/best-fermented-foods-for-brain-health-8729105
The Link Between the Gut and the Brain
Our guts are home to hundreds of different types of bacteria. A lot of different things affect the species and diversity in the gut, which is what makes each person's microbiome special. These factors range from the health of the mother before she gives birth to the present environment.
Food is a very important part of gut health because it changes the kinds of bacteria that live in our gut and can make them stronger (or weaker). The microbiome's health and variety have been linked to the gut-brain axis. This means that a diet that isn't varied can be worse for mental and brain health. It is known that these bacteria help our bodies digest food and absorb nutrients, which can have a direct effect on our mental health.
Dr. William Li, medical doctor and author, says that, “The brain and gut are connected by many pathways involving nerves and circulation. Substances produced in the gut by bacteria can travel or send signals up large nerves, such as the vagus nerve, directly to the brain — triggering different brain activities that can alter mood, behavior, memory, and cognition.” He further says, “From the other end, substances from the brain can travel down nerves that begin in the brain and distribute like electrical wires to the gut. These signals can influence the gut bacterial ecosystem.”
The Bottom Line
The brain-gut link shows how important it is for what we eat to have an effect on our whole body, including our brain. You can improve the health of your gut and brain by eating fermented foods like kimchi, kefir, yogurt, miso, tempeh, and kombucha on a daily basis. A balanced diet, spending time with friends and family, getting enough sleep, and staying busy are also important for keeping your brain healthy.
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Shouvanik Das, a former educator with 20 years of experience, is now a dedicated health and wellness writer. He shares practical tips on fitness, nutrition, and mental well-being to help readers live a balanced, healthy life.
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Shouvanik Das