NOTES TO Fermented foods and mental clarity Fwrmented Balasubramanian dlarity present her data at Gluten-free recipes year's Microbiology Society Annual Conference at Birmingham International Convention Centre, which runs April Take action. Reducing stress? Like what you read? Check us out on EarthSnapa free app brought to you by Eric Ralls and Earth.

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Fermented foods and mental clarity -

For instance, researchers have found that people with depression have higher levels of certain compounds associated with increased inflammation.

Because some evidence shows that fermented foods might enhance the immune system and reduce inflammation, they might reduce mental health symptoms in this way, too.

Some nutritional deficiencies may be linked to depression. Interestingly, some gut bacteria can also synthesize vitamins, including vitamin K and B vitamins. By supporting your gut microbiome with fermented foods, you may also reduce the risk of these deficiencies.

The immune system is alerted, and this sparks inflammation. However, scientists have only found evidence for this in animal models so far. So, considering all of the above, it seems plausible that fermented foods could influence mental health.

But is there any evidence that they do? Sign up for fresh insights into our scientific discoveries and the latest nutrition updates. No spam, just science. Currently, only a handful of studies have directly looked at the links between fermented foods and mental health in humans.

One of the very few large observational studies looking at mental health and fermented foods was published in It looked at social anxiety in a group of young adults. Participants filled out questionnaires to assess what foods they ate including fermented foods , and their levels of social anxiety and neuroticism.

In this context, neuroticism describes a group of traits, including a disposition toward negative mood, anger, anxiety, self-consciousness, irritability, emotional instability, and depression.

The results suggest that people who scored high for neuroticism and consumed fermented foods had fewer symptoms of social anxiety. The authors write:. One study tested probiotic-containing fermented milk in a small group of women without gut or mental health issues.

The scientists gave 12 participants a fermented milk product twice daily for 4 weeks. They also had two control groups: 11 women drank non-fermented milk, and 13 received nothing.

At the start and end of the study, the researchers scanned the participants' brains — while the participants were at rest and while they were doing a task that involved looking at faces displaying emotions. Although this was a very small study, it hints that fermented foods might make changes in the brain relevant to mental health.

In another study , 93 women without depression took either red fermented ginseng capsules or a placebo for 2 weeks. At the end of the study, those taking the fermented ginseng reported fewer depressive symptoms.

Again, though, this is a relatively small study. Another investigation looking at fermented red ginseng recruited 60 people with non-small cell lung cancer who were undergoing chemotherapy.

For 60 days, 34 of them took ginseng with their chemotherapy, while the remainder just had chemotherapy. Those taking the fermented ginseng reported less depression and anxiety than those who had chemotherapy alone. Other researchers have asked whether fermented foods might reduce feelings of stress.

Two such studies focused on students embarking on exams — a time when stress levels are naturally high. In one study , the researchers measured levels of cortisol, a hormone that increases with stress. They found that only students in the placebo group experienced a rise in cortisol levels.

In the other study , the researchers found that students who consumed the fermented drink had fewer physical symptoms of stress than the control group. Understanding how diet affects health is a complex topic.

Understanding how and why mental health conditions arise is likewise complex. So, when you add the two topics together, guess what? And curve balls are frequent. A recent study , which also focused on students with stress, is a good example. The researchers recruited participants and took information about their fermented food consumption and any mental health conditions they had.

The researchers found that for students with mental health conditions, those who ate the most fermented food had fewer depressive symptoms than those with mental health conditions who ate little fermented food. These results suggest that fermented foods might only benefit people with mental health conditions.

However, diets are complex, and many other variables might come into play. A recent large-scale study looked at fermented food consumption among more than 26, people in Korea.

They compared those who ate the most fermented foods with those who ate the least. We should expect nuance. Overall, evidence that fermented foods can improve mental health is fairly weak.

People with histamine intolerance or those using certain types of medication should consult with a healthcare provider before incorporating them into their diet. The study is published in the journal Brain Behavior and Immunity.

Like what you read? Subscribe to our newsletter for engaging articles, exclusive content, and the latest updates. Check us out on EarthSnap , a free app brought to you by Eric Ralls and Earth. Much-needed therapeutics This research, led by Dr. Lactobacillus bacteria Dr. Critical insights To investigate further, the team focused on a collection of bacteria known as Altered Schaedler Flora, which includes Lactobacillus, to conduct their studies without the need for antibiotics.

Study implications This finding is pivotal as it opens new avenues for developing treatments for mental health conditions where Lactobacillus plays a vital role.

Origin The origin of fermentation is deep-rooted in human history, having been used for thousands of years as a way to preserve food and enhance its nutritional value. Examples Common examples of fermented foods include yogurt, kefir, sauerkraut, tempeh, kimchi, and miso.

Physical health benefits The health benefits of fermented foods are significant. Mental health benefits Moreover, recent research has linked the consumption of fermented foods to improved mental health. RELATED NEWS. News coming your way. The biggest news about our planet delivered to you each day.

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Fermented Foods for Mental Health. By Editorial Team 4 min read. Share to Facebook Share to Twitter print page Bookmark for later comment 0 Reactions 0 reactions. The intestinal microbiota has many functions, including: Assisting in the digestion process Boosting immunity Helping maintain the integrity of the intestinal wall 2.

Inflammation and mood One area of continued research is the interplay between chronic inflammation, mental illnesses like depression, and the gut. Fermented foods that have been studied in research and found to provide health benefits include: Fermented dairy products, like yogurt and kefir Fermented soy, soy germ, soy milk and soy sauce Fish sauce Honey Miso Red wine Fermented rice bran and wheat bran Sourdough bread and other breads made via fermentation techniques Fermented mung beans, buckwheat sprouts, and lentils 1 What does this mean for me?

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