Have you ever felt a knot in your stomach before an important presentation, or noticed that you lose your appetite when you’re sad?What affects your mind also affects your gut, and vice versa. . This powerful connection is known as the gut-brain axis.
New research has revealed that the brain and gut communicate through multiple pathways. Katherine Brooking, MA, RD; “Substances produced in the gut by bacteria send signals directly to the brain through large nerves such as the vagus nerve, triggering a variety of brain activities that alter mood, behavior, and memory,” the New York-based registered dietitian says. There is a possibility.” and recognition. ” This process works both ways, as signals from the brain also travel to the gut and influence the microbiome. This means what you eat can influence how you think, feel, and behave.
You may have heard that fermented foods contain beneficial bacteria that support gut health, but it turns out these foods don’t just benefit your gut, they can also support your brain. It turns out. Below, we identify the six best fermented foods to consume for brain health.
6 fermented foods that are best for brain health
1. Yogurt
Yogurt is a staple in my fridge, and its versatility makes it easy to add to any meal or snack. Make parfaits like this Strawberry and Yogurt Parfait for breakfast, mix it into smoothies, use it to marinate chicken, or make a creamy dip. Brooking likes to eat Greek yogurt with honey, and studies have shown that this combination helps increase the number of good bacteria in the gut.
Amy Kimberlein, RDN, CDCES; A spokesperson for the Academy of Nutrition and Dietetics recommends yogurt because it contains probiotics (aka good bacteria) that help maintain a healthy gut microbiome. “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 strengthen brain function. ” she explains.
Although research is limited, one study found a potential link between fermented foods and mood. Researchers observed that mice lacking gut bacteria had worse symptoms of depression and anxiety, suggesting the role that gut health plays in regulating mood. Further studies in humans are needed to further clarify these findings.
2.Kimchi
Kimchi is a traditional Korean dish made from fermented vegetables such as cabbage and carrots and flavored with spices such as garlic and ginger. Kimchi not only tastes great, but it’s also a great source of probiotics, which support both gut and brain health. Research suggests that certain probiotics in kimchi may help improve cognitive function, have neuroprotective effects, and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and dementia. I am.
In addition to probiotics, kimchi is rich in antioxidants such as vitamin K, which has been linked to keeping the brain sharp, and vitamin C, which fights off cell damage and keeps the immune system strong. I am.
Enjoy delicious meals with kimchi in gochujang steak, kimchi, or cauliflower bowls, or try making your own kimchi. Check out our step-by-step guide on how to make kimchi.
3. Kombucha
Kombucha, a trendy carbonated drink, is a popular fermented tea that you may have heard can support gut health. Kimberlein explains that kombucha contains probiotics that balance the microbiome and increase the diversity of bacteria that promotes health. She says, “A balanced gut can reduce inflammation and promote mental health, which can help manage symptoms such as anxiety and depression.”
Kombucha is also rich in polyphenols, which reduce oxidative stress and prevent diseases such as neurodegenerative diseases.
Enjoy kombucha as a non-alcoholic happy hour drink or try making kombucha at home. Follow our guide on how to make your own kombucha at home.
4. Miso
Miso is a thick paste made from fermented soybeans. It is commonly used in dishes such as soups, used as a seasoning, and can be used in dishes like this delicious 5-ingredient Miso Pickled Salmon recipe. This flavorful paste is not only rich in umami, but also packed with brain-boosting probiotics.
Research shows that daily consumption of soy foods, including miso, reduces the risk of cognitive decline and improves cognitive performance. Brooking adds, “In addition, miso contains folic acid, niacin, and choline, all of which may improve cognition. Additionally, isoflavones in miso may reduce inflammation in the brain and body. It may help alleviate this.”
Try incorporating miso into marinades and dressings like these Roasted Miso Garlic Cauliflower Bites, or try making miso vegetable soup to boost your brain.
5. Tempeh
Tempeh is a fermented food made from whole soybeans and is rich in protein, providing a complete plant-based protein source. In addition to its protein power, tempeh also contains probiotics that can support gut and brain health.
“The latest research shows that fermented foods may benefit the gut-brain connection and improve memory, cognition, anxiety, and depression,” Brooking says. She adds, “Tempeh contains bioactive compounds such as acetylcholine, which may have a positive impact on memory function.”
Tempeh has a nutty flavor and rich texture that will elevate any dish. For your next taco night, try the tempeh and mushroom tacos or savor the sesame honey tempeh and quinoa bowl.
6. Kefir
Kefir is a fermented beverage product made with milk or water and enriched with live probiotic cultures. It has a thick consistency similar to a milkshake and can be enjoyed on its own or used as a base for smoothies such as a berry kefir smoothie.
Kimberlein points to a study that looked at the effects of kefir on memory in adults. Participants who consumed one cup of kefir daily for four weeks showed improvements in relational memory, which is the ability to remember and connect information about people, places, events, and objects. In addition, those who consumed kefir experienced an increase in the following concentrations: lactic acid bacteria In their gut. The superstar of brain and gut health!
Enjoy kefir by the glass or add it to overnight oats, smoothies, creamy salad dressings and soups.
More tips to support brain health
In addition to increasing your intake of fermented foods, there are several things you can do to support your brain health. Here are tips from two nutritionists about what else you can do to promote healthy cognitive function.
- Stay active: Both experts recommend regular physical activity to support brain health. Kimberlein says physical activity increases blood flow to the brain, promotes the growth of new brain cells, and enhances cognitive function. Brooking recommends spending at least 30 minutes most days to improve your memory, thinking, and problem-solving skills.
- Get enough sleep: Our experts say sleep is extremely important for brain health and recommend getting at least 7 to 9 hours a night. Sleep helps you learn new skills and preserve memories, and getting enough sleep also improves your concentration.
- Be social: Maintaining strong social connections can keep your brain healthy. Kimberlein says participating in meaningful social activities can improve your mood, reduce your risk of depression, and protect your cognitive function.
- challenge your brain: Try mentally stimulating activities like puzzles, reading, or learning new skills. This helps keep your brain sharp, Kimberlein says.
- Eat a balanced diet: Fuel your brain with a diet rich in vegetables, fruits, whole grains, legumes, lean protein sources, and healthy fats, says Dr. Brooking.
conclusion
The relationship between our brain and gut highlights the importance of how what we eat affects our entire body, including our brain. Regularly incorporating fermented foods like kimchi, kefir, yogurt, miso, tempeh, and kombucha into your diet can promote both gut and brain health. Additionally, prioritizing a balanced diet, being social, getting enough sleep, and staying physically active are essential to supporting a healthy brain.
