Fermented foods have long been celebrated for their gut-health boosting properties, offering a rich source of probiotics and prebiotics that aid in maintaining a balanced gut microbiota. Recent studies are revealing an even more profound benefit of these foods, indicating their potential to enhance brain health and cognitive functioning.
The link between gut health and brain health is based on the concept of the ‘microbiome-gut-brain axis‘, a two-way communication channel between our brain and gut. The microorganisms residing in our gut interact with intestinal cells and the nervous system through a multitude of pathways, affecting our mental wellbeing and cognitive health.
A new preliminary study conducted by APC Microbiome Ireland at University College Cork has identified approximately 200 fermented foods, particularly sugar-based and vegetable-based products, that could potentially enhance both gut and brain health.
Fermented foods are naturally rich in tryptophan, an essential amino acid that aids in the production of serotonin, a neurotransmitter responsible for various body functions such as mood, sleep, digestion, and sexual desire. This suggests a direct relationship between gut function and mental health, with a balanced gut microbiota aiding in reducing inflammation, anxiety and signs of distress while enhancing cognitive function.
“Fermented foods contain functional ingredients like probiotics, prebiotics and bioactive components that can modify the gut microbiome and influence the biological mechanisms linked to depression and anxiety by mitigating inflammation and oxidative stress,” explains Cyrus Luk, a dietitian and executive committee member of the Hong Kong Dietitians’ Association.
Fermented foods like yogurt, kimchi, miso, and kombucha provide a cocktail of benefits for our digestive system due to their rich probiotic content. These probiotics assist in restoring the balance of beneficial bacteria in our gut, thereby improving chronic inflammation, strengthening immunity, and potentially reducing the risk of inflammatory bowel disease, diabetes, and aiding in weight control.
Fermentation, an anaerobic process where bacteria or yeast break down carbohydrates in food, not only enriches these foods with a distinctive sour taste and complex flavor, but also with essential nutrients. However, it’s essential to note that not all fermented foods offer the same level of health benefits. For instance, some commercially produced and pasteurised fermented foods may lack probiotics due to the pasteurisation process killing the beneficial bacteria.
Furthermore, some fermented foods might contain high levels of salt and sugar, which could be detrimental to health in large amounts. Therefore, when choosing fermented foods, it’s crucial to opt for versions with low sodium and sugar content.
While the benefits of fermented foods are increasingly recognized, Cyrus Luk points out that more human-based studies are required to cement their impact on gut-brain health. Nonetheless, incorporating a variety of fermented foods rich in fiber and probiotics into a balanced diet could support both physical and mental health.
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