The Benefits of Probiotics and Fermented Foods for Stress and Anxiety

Stress and anxiety have become increasingly prevalent, affecting millions of individuals worldwide. The negative impact of these mental health challenges on both our psychological and physical well-being cannot be underestimated. However, a natural and promising solution has emerged amidst the search for effective remedies: probiotics and fermented foods.

Probiotics contain beneficial or 'good' bacteria that promote a healthy gut, and fermented foods, rich in probiotic content, have gained attention for their potential to alleviate stress and anxiety. Let's delve into the fascinating world of probiotics and fermented foods and understand how they can relieve the effects of stress and anxiety.

What are probiotics and fermented foods?

Fermentation is the process by which microorganisms like bacteria, yeast, or fungi break down the carbohydrates present in the food.

This process produces beneficial compounds such as organic acids, vitamins, and enzymes, enhancing the food's flavour and texture. Fermented foods are rich in probiotics because the fermentation process encourages the growth of beneficial bacteria.

Probiotics are live microorganisms, typically bacteria, that offer health benefits when consumed adequately. These helpful bacteria maintain a healthy balance in our gut microbiota, which is crucial for digestion, nutrient absorption, and overall immune function.

When you consume probiotics, they help colonise the intestines and interact with the existing gut microbiota. They can produce various substances, including short-chain fatty acids and antimicrobial compounds, which help create an optimal environment in the gut. Additionally, probiotics can compete with harmful bacteria for resources and space, inhibiting their growth and promoting a healthier microbial balance.

The gut-brain connection

Before we learn more about how probiotics reduce symptoms and the effects of stress and anxiety, we must understand a little about the body's gut-brain axis. The gut (or the intestine) and your brain are closely connected through a bi-directional or two-way pathway called the gut-brain axis.

This complex system is made up of the central nervous system (the brain and spinal cord), which constantly communicates with the enteric nervous system (located in the gut).

Did you know that the bacteria in your intestines, called microbiota, greatly impact your brain and how it communicates with your gut? They produce chemicals called neurotransmitters, like GABA and dopamine, that affect your mood and emotions. They also release serotonin, which is known as the "feel-good" neurotransmitter. Surprisingly, a large portion of the serotonin in your body is actually produced by these helpful gut bacteria.

Serotonin is also called the 'happy hormone' as it lifts your mood and maintains overall well-being, reducing signs of stress and anxiety. Eating probiotics increases the health of the gut microbiota and has been shown to improve symptoms of several mental disorders, like stress and anxiety.

Probiotics and anxiety relief

Several studies suggest the use of probiotics for anxiety reduction. For example, a 2021 study stated that ingesting the probiotic strain belonging to the Lactobacillus group of bacteria can reduce adult stress and anxiety. The study results also showed that probiotics brought about healthy changes to the gut bacteria, supporting the gut-brain axis and relieving stress symptoms.

A study by the University of Missouri showed that probiotics consumed in yoghurt and supplements could decrease stress symptoms and anxiety. Another study published in 2022 investigated the effects of a probiotic mixture containing Lactobacillus helveticus and Bifidobacterium longum on psychological distress in humans. It was found that participants who received the mixture of these probiotic bacteria reported improved symptoms of stress and anxiety.

The mechanisms by which probiotics may soothe anxiety are still being researched. However, a few proposed mechanisms for this are:

Probiotics can modulate the gut-brain axis by influencing the production of neurotransmitters, such as gamma-aminobutyric acid (GABA) and serotonin, which play crucial roles in mood regulation.

Probiotics help lower inflammation in the body, including the brain. Chronic inflammation has been proven to cause and aggravate anxiety symptoms. By promoting healthy gut microbiota and reducing inflammation, probiotics may indirectly contribute to anxiety relief.

While probiotics may help reduce signs of stress and anxiety, you must consult a healthcare professional before taking any supplements.

Common probiotic foods

Here are a few readily available probiotics that you can include in your daily diet:

Yoghurt: Made from fermented milk, yoghurt contains probiotic strains such as Lactobacillus and Bifidobacterium.

Sauerkraut: Fermented cabbage that provides probiotics along with vitamins and fibre.

Kimchi: A traditional Korean dish made from fermented vegetables like cabbage and radishes, offering a diverse range of beneficial bacteria.

Kombucha: A type of beverage made by fermenting sweet tea with a culture of bacteria and yeast.

Miso: A traditional Japanese paste made from fermented soybeans, rice, or barley, often used to flavour soups and sauces.

Tempeh: A fermented soybean product containing probiotics and high-quality protein.

Kefir: A fermented milk drink like yoghurt but with a thinner consistency and a wider variety of beneficial bacteria.

Conclusion

Probiotics and fermented foods offer a range of stress and anxiety relief benefits. By promoting a healthy gut microbiota and modulating the gut-brain axis, these foods are natural remedies that have been shown to relieve anxiety and stress symptoms.

To experience the potential benefits, you can incorporate these probiotics and fermented foods into your diet. However, it is essential to consult your doctor before consuming these foods.

Besides adding probiotics to your routine, why not take a more holistic approach to managing stress and anxiety? Try to exercise regularly, prioritise sleep, and practice mindfulness to create a powerful strategy that promotes overall well-being!