Certain foods can help you manage your mental health and improve your mood. If you’ve been diagnosed with a mental illness, consider yourself neurodivergent in any way, or want to help someone manage their mental health, then this series is for you!
Read on to find out which foods you need to avoid and which foods you should embrace.
Episode 1: Fermented Foods
Yogurt, kefir, kombucha. Oh my!
These delicious foods are considered fermented foods which contain psychobiotics.
That’s right. I said psychobiotics!
It’s a new term for certain probiotics known to improve our mental health. They do this through, what is called, the Gut-Brain Axis.
Psychobiotics and the Gut-Brain Axis
What’s the gut-brain axis?
The gut-brain axis is a theory that suggests bacteria living in our gut can affect the way our brains function. Let me elaborate.
See, our large intestine is host to a number of ‘good’ bacteria strains which we often refer to as our gut microbiota or flora. We have a symbiotic relationship with them. In other words, we humans benefit just as much as bacteria.
These little guys munch on the parts of our food that our bodies cannot break down, which we often referred to as prebiotics or, more commonly, fiber. But prebiotics are more than just fiber. They are actually all carbohydrates, including sugar; fiber is just the part of the carbohydrate that our digestive systems cannot break down. As the indigestible fiber moves into the large intestine, it’s time for the bacteria to have their meal! As they as they break down carbohydrates, bacteria produce a variety of byproducts, also known as metabolites. Carbon dioxide (farts!) and Vitamin K (which we absorb) are the most talked about.
However, there are other metabolites produced that we can absorb that help our bodies in different ways, but the focus here is on mental health and the gut-brain axis.
A Delicate Ecosystem
When gut microbiota is not in balance, we begin to feel ill. Sometimes it’s obvious, and other times, it is subtle.
For example, antibiotics kill both good and bad bacteria, which occasionally resulting in diarrhea. If you take antibiotics, be sure to increase your intake of probiotics to replace what is lost.
Subtle changes in gut microbiota might include things like increased flatulence. This happens when we increase our intake of probiotics and/or fiber. On the other end of that spectrum, having insufficient counts might manifest as anxiety, as explained below.
Pyschobiotics and Mental Health
Our large intestines are home to an estimated 40 billion bacteria cells, and of that number, there are over 400 different strains or species!
Research on the gut-brain axis suggests there are specific bacteria strains that offer benefits to our mental health. They have found that Bifidobacterium and Lactobacillus strains, their delicate balance within our gut, and their metabolites all influence hormone and neurotransmitter production or expression which ultimately affect our mental status.
Neurotransmitters
Lactobacillus produces an amino acid called GABA, a known neurotransmitter that is highly involved in depression and anxiety pathology. When levels of GABA are low, people will experience anxiety and other mood or psychological disorders. But if increased by either medicine or functional foods, a person might feel calmer and relaxed.
One study, in particular, looked at oxidative stress in Alzheimer’s patients and showed that treatment with kefir for 90 days resulted in improved memory, visual-spatial/abstraction abilities, and executive/language functions.
Amino Acids and Short-Chain Fatty Acids
Probiotics also produce metabolites, including tryptophan and short-chain fatty acids (SCFAs). Tryptophan converts to serotonin, our feel-good hormone (ever need the Zzzz’s after eating turkey?), and SCFAs are involved in several complex immunological and hormonal processes that ultimately affect mood, learning, and memory.
Other Health Benefits of Probiotics
As we just discussed, probiotics positively affect our mental health, mood, learning, and memory. But probiotics can be helpful in additional ways.
Other health conditions that may benefit from regular probiotic intake include:
- Gastrointestinal Conditions: Constipation, Diarrhea, Irritable Bowel, Leaky Gut
- Neurological Conditions: Parkinson’s, Alzheimer’s, Multiple Sclerosis, Autism Spectrum Disorders, Diabetic Neuropathy
- Psychological Disorders: Schizophrenia, Anorexia Nervosa, Sleep Disorders
Many of these benefits begin with healing the gut and correcting any imbalances. Once this happens, metabolites are optimized, thereby increasing neurotransmitter or hormone production and actions in various disease pathologies.
Irritable Bowel, for example, a condition marked by constipation and/or diarrhea, abdominal pain, and bloating, can be improved by regular probiotic intake. Discomfort and pain lessen after probiotics and their metabolites repair our intestinal lining.
This mechanism also relates to Autism Spectrum Disorder (ASD). Many people with ASD display behaviors directly related to abdominal discomfort. Being unable to communicate physical discomfort would (probably does) make me irritable and behave in ways I normally wouldn’t.
Other neurological conditions, such as Alzheimer’s Disease, are improved through different pathways. For example, rat models suggest Alzheimer’s symptoms may be improved by GLP-1 production, a hormone produced in the intestine. Another study using alzheimer-induced rats found that after being administered an engineered lactobacillus strain, memory and function improved (Appl Microbiol Biotechnol. 2018 Sep;102(17):7565-7575).
The same mechanism can explain improvements in diabetic neuropathy. GLP-1 also appears to activate the 𝜷-cells and 𝛂-cells of the pancreas to secrete insulin or glucagon, both of which aid in managing blood sugars. It may also positively affect nitric oxide, another neurotransmitter that increases responsiveness to GLP-1.
Fermented Foods
Fermented foods are foods that have undergone a desirable chemical alteration. Fermentation involves the breakdown of carbohydrates by a single-celled organism under anaerobic conditions (environments with no oxygen). These single-celled organisms are usually some stain of bacteria or fungus, like yeast.
Fermented Foods: History
Although it probably began spontaneously under perfect conditions, the earliest records of this food preparation method date back to 6000 B.C. Since then, nearly every culture around the work has adopted some form of fermented foods as part of their cuisine. However, Asian countries use this method of food prep the most. Kimchi is Korean. Chutneys are Indian. Sauerkraut is Polish/German. Yogurt was initially developed in Turkey but brought to England and, thus, America. Just to name a few.
Fermented Foods: Examples
Vegetables were the first foods to be fermented, but now we ferment all sorts of foods. In modern-day America, dairy products, like yogurt, are the primary source of fermented foods.
Although made with bacteria or yeast, many fermented products don’t actually contain live cultures of probiotics. Many products are heated to kill off the bacteria before being placed on the market. For example, the baking temperature when making sourdough bread will kill the bacteria that are used during proofing.
Simply stated, not all fermented foods contain psychobiotics. To reap the benefits, we must consume live active cultures.
Look for this symbol on products or check the ingredients list for a list of bacteria strains contained within the product. Bacteria strains to look for include Bifidobacterium and Lactobacillus, usually abbreviated.
Examples of strains to look for: L. brevis, L. casei, L.gasseri , B. longum, L. plantarum, L. rhamnosus, L. casei, L. acidophilus, L. paracasei, B. lactis, L. salivarius, L. lactis, L. plantarum, and B. bifidum
Products with live active cultures
- Kefir
- Yogurt
- Kimchi
- Buttermilk
- Kombucha
- Sauerkraut
- Miso
- tempeh
Some cheeses also contain probiotics, such as:
- Cottage Cheese
- Swiss
- Provolone
- Gouda
- Cheddar
- Edam
- Gruyère
How much do you need to consume to feel better?
Most of the research on this topic suggests consuming at least 10 million colony-forming units (CFU) per gram, active or dried viable probiotic cells, per day.
For reference, a standard cup of yogurt contains 1-2 billion CFUs.
Kefir contains an unbelieve amount at an average of 20 billion per 8 oz cup!
Kimchi contains 2.6 billion CFU for 1/2 cup.
What about Probiotic Supplements?
While they do provide a significant number of CFUs, I do not recommend this be the first-line approach to improving our gut microbiota.
Fermented foods offer more than just probiotics. They off us a variety of nutrients that are necessary for our overall health and that improve nutrient bioavailability. Naturally occurring compounds within the food, produced during fermentation, etc will also enter and nourish our bodies.
What about poop transplants?
“Ew, poop transplant?! Whats that?” you ask.
This is the process of extracting or harvesting healthy, good bacteria from other people’s poop and then injecting it into the colon of a sick person. This procedure, done under medical supervision in the hospital setting, can be beneficial for very sick individuals with certain conditions, but that’s about it.
Where to buy Fermented Foods
Fermented foods are available at most local grocers and online, but making them at home is relatively easy and cost-effective.
Making your own is super easy! All you need are starter cultures.
Starters, the bacteria colonies used to start the fermentation process, are available at some natural food stores and online. Check these Kefir Grains out and try making your own at home! All you need is a glass jar with a lid and 24 hours.
Note: Temperatures above 115 F will kill psychobiotics (the active cultures you want). To preserve them, add them at the end of the cooking process.
Bottom Line
Fermented foods have undergone a desirable chemical change induced by bacteria, also known as probiotics.
Fermented foods have been around for centuries and are a staple food in many countries.
Popular fermented foods include yogurt, kimchi, kombucha, kefir, and sauerkraut though there are many others.
Although made with bacteria, several fermented foods don’t contain them. Any heat above 115 F will kill bacteria.
The best fermented products are ones with live active cultures.
When we consume live active cultures, we populate our gut with good bacteria and we live in synergy with them.
Probiotics living in our gut break down the undigestible portion of carbohydrates. In doing so, they produce byproducts and metabolites which we absorb and utilize.
Specific strains of bacteria provide us metabolites that can improve our mental health, also known as the gut-brain axis.
The gut-brain axis works through several mechanisms.
- healing the gut and reducing inflammation, pain, and discomfort which may change the way we behave.
- use of probiotic metabolites in the production of neurotransmitters or hormones that positively affect our mental state, mostly related to feeling calm
- metabolites improve receptor sensitivity to neurotransmitters and hormones
Several mental health conditions benefit from probiotics such as depression and anxiety, alzheimer/Parkinsosn, ASD, anorexia, and diabetic neuropathy.
Improvements in mental health can be seen with just a cup of yogurt per day!
Mental Health conditions can be serious and life-threatening at times.
Diet alone rarely ‘cures’ mental health conditions, but it can improve your overall health and quality of life.
Other foods that might also impact your mental health include:
Bon Appetit, Ghouls!
References
- Casertano M, Fogliano V, Ercolini D. Psychobiotics, gut microbiota and fermented foods can help preserving mental health. Food Res Int. 2022 Feb;152:110892. doi: 10.1016/j.foodres.2021.110892. Epub 2021 Dec 22. PMID: 35181072. Link to full-text
- Ton AMM, Campagnaro BP, Alves GA, Aires R, Côco LZ, Arpini CM, Guerra E Oliveira T, Campos-Toimil M, Meyrelles SS, Pereira TMC, Vasquez EC. Oxidative Stress and Dementia in Alzheimer’s Patients: Effects of Synbiotic Supplementation. Oxid Med Cell Longev. 2020 Jan 13;2020:2638703. doi: 10.1155/2020/2638703. PMID: 32411323; PMCID: PMC7201593. Link to full-text
- Lobionda S, Sittipo P, Kwon HY, Lee YK. The Role of Gut Microbiota in Intestinal Inflammation with Respect to Diet and Extrinsic Stressors. Microorganisms. 2019 Aug 19;7(8):271. doi: 10.3390/microorganisms7080271. PMID: 31430948; PMCID: PMC6722800. link to full-text