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Photo:Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel. EatingWell design.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel. EatingWell design.
Ever notice how your stomach feels like it’s in knots before a big presentation, or how being sad can make you lose your appetite? What affects your mind also affects your gut, and vice versa. This powerful connection is known as the gut-brain axis.
How Poor Gut Health Can Increase Anxiety and Depression Risk & What to Eat to Help
You may have heard that fermented foods contain beneficial bacteria that support gut health, but it turns out that these foods don’t just benefit our gut—they can also support our brain. Below, we identify the six best fermented foods you should be eating for brain health.
The 6 Best Fermented Foods for Brain Health
1. Yogurt
Yogurtis a staple in my fridge, and its versatility makes it an easy addition into any meal or snack. You can whip up a parfait like ourStrawberry & Yogurt Parfaitfor breakfast, blend it into asmoothie, use it tomarinate chickenor make acreamy dip. Brooking enjoys Greek yogurt with honey, and research shows this combo can boost good bacteria in the gut.
Amy Kimberlain, RDN, CDCES,a spokesperson for the Academy of Nutrition and Dietetics, recommends yogurt because it contains probiotics (aka beneficial bacteria), which help maintain a healthy gut microbiome. She explains, “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 enhance brain function.”
While research is limited, one study found a potential connection between fermented foods and mood. In mice that lacked gut bacteria, researchers observed worsening symptoms of depression and anxiety, hinting at the role gut health may play in mood regulation.More research on humans needs to be done to further clarify these findings.
2. Kimchi
Kimchiis a traditional Korean dish made from fermented vegetables like cabbage and carrots and seasoned with aromatics like garlic and ginger. Not only is kimchi flavorful, but it is also a powerhouse of probiotics, which support both gut and brain health. Studies suggest that the specific probiotics in kimchi may help improve cognitive function and may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases, such as Alzheimer’s disease and dementia.
In addition to probiotics, kimchi is rich invitamin K, which has been linked to keeping your brain sharp, and antioxidants like vitamin C, which can fight off damaging cells and keep your immune system strong.
The #1 Surprising Nutrient for Gut Health, According to a Doctor
3. Kombucha
A trendy fizzy beverage, kombucha is a popular fermented tea that you may have heard can support gut health. Kimberlain explains that kombucha contains probiotics that can help balance the microbiome and add to its diversity of health-promoting bacteria. She says, “A balanced gut can reduce inflammation and promote mental well-being, which can help those managing conditions like anxiety and depression.”
Kombuchais also rich in polyphenols, which can reduce oxidative stress and prevent diseases, including neurodegenerative ones.
Enjoy kombucha for an alcohol-free happy hour beverage or try whipping up your own at home.
4. Miso
Misois a thick paste made from fermented soybeans. It is commonly used in dishes likesoups, used in condiments or can be used in dishes like our delicious5-Ingredient Miso-Glazed Salmonrecipe. This savory paste is not only loaded with umami-rich flavor, but also packed with brain-boosting probiotics.
Research has found that daily consumption of soy foods, including miso, is linked to a lower risk of cognitive decline and to improved cognitive performance.Brooking adds, “In addition, miso contains folate, niacin and choline, all of which can improve cognition. Plus, the isoflavones in miso may help to reduce inflammation in the brain and body.”
Try incorporating miso into marinades or dressings, like in ourRoasted Miso-Garlic Cauliflower Bites, or whip up a batch of ourMiso Vegetable Soupfor a brain boost.
5. Tempeh
Tempeh is a fermented food made from whole soybeans and is packed with protein, delivering a complete plant-based protein source. In addition to its protein power, tempeh also contains probiotics that can support gut and brain health.
“Emerging research indicates that fermented foods may benefit the gut-brain axis and potentially improve memory, cognition, anxiety and depression,” says Brooking. She also adds, “Tempeh contains bioactive compounds, such as acetylcholine, that may positively impact memory function.”
Tempeh has a nutty flavor and dense texture, which can elevate any dish. For your next taco night, try out ourSesame-Honey Tempeh & Quinoa Bowl.
6. Kefir
Kefir is a fermented drinkable beverage product that is made with milk or water and is rich in live probiotic cultures. It has a thick consistency similar to a milkshake and can be enjoyed on its own or used as a base in smoothies such as ourBerry-Kefir Smoothie.
Kimberlain points out a study that investigated the effects of kefir on memory in adults. Participants who consumed 1 cup of kefir daily for four weeks showed improvements in their relational memory, which is the ability to remember and connect information about people, places, events and objects. Additionally, those consuming kefir experienced an increased concentration ofLactobacillusin their gut.A brain- and gut-health superstar!
Other Tips for Supporting Brain Health
In addition to increasing your intake of fermented foods, there are several other things you can do to support your brain health. Below are tips from our two dietitians on what else you can do to help promote healthy cognitive function.
The 6 Top Nutrients for Better Brain Health, According to Dietitians
The Bottom Line
The connection between our brain and gut highlights the importance of how what we eat can impact our entire body, including our brain. By incorporating fermented foods like kimchi, kefir, yogurt, miso, tempeh and kombucha regularly into your diet, you can promote both gut and brain health. In addition, prioritizing a balanced diet, being social, getting enough sleep and staying physically active are essential for supporting a healthy brain.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Balasubramanian R, Schneider E, Gunnigle E, Cotter PD, Cryan JF.Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health.Neurosci Biobehav Rev. 2024;158:105562. doi:10.1016/j.neubiorev.2024.105562Mysonhimer AR, Brown MD, Alvarado DA, et al.Honey Added to Yogurt with Bifidobacterium animalis subsp. lactis DN-173 010/CNCM I-2494 Supports Probiotic Enrichment but Does Not Reduce Intestinal Transit Time in Healthy Adults: A Randomized, Controlled, Crossover Trial.J Nutr. 2024;154(8):2396-2410. doi:10.1016/j.tjnut.2024.05.028Merchak AR, Wachamo S, Brown LC, et al.Lactobacillus from the Altered Schaedler Flora maintain IFNγ homeostasis to promote behavioral stress resilience.Brain Behav Immun. 2024;115:458-469. doi:10.1016/j.bbi.2023.11.001Cheon MJ, Lee NK, Paik HD.Neuroprotective Effects of Heat-Killed Lactobacillus plantarum 200655 Isolated from Kimchi Against Oxidative Stress.Probiotics Antimicrob Proteins. 2021;13(3):788-795. doi:10.1007/s12602-020-09740-wU.S. Department of Agriculture. FoodData Central.Cabbage, kimchi.Truong VL, Jeong WS.Cellular Defensive Mechanisms of Tea Polyphenols: Structure-Activity Relationship.Int J Mol Sci. 2021;22(17):9109. Published 2021 Aug 24. doi:10.3390/ijms22179109Porras-García E, Fernández-Espada Calderón I, Gavala-González J, Fernández-García JC.Potential neuroprotective effects of fermented foods and beverages in old age: a systematic review.Front Nutr. 2023;10:1170841. doi:10.3389/fnut.2023.1170841Handajani YS, Turana Y, Yogiara Y, et al.Effects of Tempeh Probiotics on Elderly With Cognitive Impairment.Front Aging Neurosci. 2022;14:891773. doi:10.3389/fnagi.2022.891773Cannavale CN, Mysonhimer AR, Bailey MA, Cohen NJ, Holscher HD, Khan NA.Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial.Nutr Neurosci. 2023;26(3):265-274. doi:10.1080/1028415X.2022.2046963
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Balasubramanian R, Schneider E, Gunnigle E, Cotter PD, Cryan JF.Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health.Neurosci Biobehav Rev. 2024;158:105562. doi:10.1016/j.neubiorev.2024.105562Mysonhimer AR, Brown MD, Alvarado DA, et al.Honey Added to Yogurt with Bifidobacterium animalis subsp. lactis DN-173 010/CNCM I-2494 Supports Probiotic Enrichment but Does Not Reduce Intestinal Transit Time in Healthy Adults: A Randomized, Controlled, Crossover Trial.J Nutr. 2024;154(8):2396-2410. doi:10.1016/j.tjnut.2024.05.028Merchak AR, Wachamo S, Brown LC, et al.Lactobacillus from the Altered Schaedler Flora maintain IFNγ homeostasis to promote behavioral stress resilience.Brain Behav Immun. 2024;115:458-469. doi:10.1016/j.bbi.2023.11.001Cheon MJ, Lee NK, Paik HD.Neuroprotective Effects of Heat-Killed Lactobacillus plantarum 200655 Isolated from Kimchi Against Oxidative Stress.Probiotics Antimicrob Proteins. 2021;13(3):788-795. doi:10.1007/s12602-020-09740-wU.S. Department of Agriculture. FoodData Central.Cabbage, kimchi.Truong VL, Jeong WS.Cellular Defensive Mechanisms of Tea Polyphenols: Structure-Activity Relationship.Int J Mol Sci. 2021;22(17):9109. Published 2021 Aug 24. doi:10.3390/ijms22179109Porras-García E, Fernández-Espada Calderón I, Gavala-González J, Fernández-García JC.Potential neuroprotective effects of fermented foods and beverages in old age: a systematic review.Front Nutr. 2023;10:1170841. doi:10.3389/fnut.2023.1170841Handajani YS, Turana Y, Yogiara Y, et al.Effects of Tempeh Probiotics on Elderly With Cognitive Impairment.Front Aging Neurosci. 2022;14:891773. doi:10.3389/fnagi.2022.891773Cannavale CN, Mysonhimer AR, Bailey MA, Cohen NJ, Holscher HD, Khan NA.Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial.Nutr Neurosci. 2023;26(3):265-274. doi:10.1080/1028415X.2022.2046963
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Balasubramanian R, Schneider E, Gunnigle E, Cotter PD, Cryan JF.Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health.Neurosci Biobehav Rev. 2024;158:105562. doi:10.1016/j.neubiorev.2024.105562Mysonhimer AR, Brown MD, Alvarado DA, et al.Honey Added to Yogurt with Bifidobacterium animalis subsp. lactis DN-173 010/CNCM I-2494 Supports Probiotic Enrichment but Does Not Reduce Intestinal Transit Time in Healthy Adults: A Randomized, Controlled, Crossover Trial.J Nutr. 2024;154(8):2396-2410. doi:10.1016/j.tjnut.2024.05.028Merchak AR, Wachamo S, Brown LC, et al.Lactobacillus from the Altered Schaedler Flora maintain IFNγ homeostasis to promote behavioral stress resilience.Brain Behav Immun. 2024;115:458-469. doi:10.1016/j.bbi.2023.11.001Cheon MJ, Lee NK, Paik HD.Neuroprotective Effects of Heat-Killed Lactobacillus plantarum 200655 Isolated from Kimchi Against Oxidative Stress.Probiotics Antimicrob Proteins. 2021;13(3):788-795. doi:10.1007/s12602-020-09740-wU.S. Department of Agriculture. FoodData Central.Cabbage, kimchi.Truong VL, Jeong WS.Cellular Defensive Mechanisms of Tea Polyphenols: Structure-Activity Relationship.Int J Mol Sci. 2021;22(17):9109. Published 2021 Aug 24. doi:10.3390/ijms22179109Porras-García E, Fernández-Espada Calderón I, Gavala-González J, Fernández-García JC.Potential neuroprotective effects of fermented foods and beverages in old age: a systematic review.Front Nutr. 2023;10:1170841. doi:10.3389/fnut.2023.1170841Handajani YS, Turana Y, Yogiara Y, et al.Effects of Tempeh Probiotics on Elderly With Cognitive Impairment.Front Aging Neurosci. 2022;14:891773. doi:10.3389/fnagi.2022.891773Cannavale CN, Mysonhimer AR, Bailey MA, Cohen NJ, Holscher HD, Khan NA.Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial.Nutr Neurosci. 2023;26(3):265-274. doi:10.1080/1028415X.2022.2046963
Balasubramanian R, Schneider E, Gunnigle E, Cotter PD, Cryan JF.Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health.Neurosci Biobehav Rev. 2024;158:105562. doi:10.1016/j.neubiorev.2024.105562
Mysonhimer AR, Brown MD, Alvarado DA, et al.Honey Added to Yogurt with Bifidobacterium animalis subsp. lactis DN-173 010/CNCM I-2494 Supports Probiotic Enrichment but Does Not Reduce Intestinal Transit Time in Healthy Adults: A Randomized, Controlled, Crossover Trial.J Nutr. 2024;154(8):2396-2410. doi:10.1016/j.tjnut.2024.05.028
Merchak AR, Wachamo S, Brown LC, et al.Lactobacillus from the Altered Schaedler Flora maintain IFNγ homeostasis to promote behavioral stress resilience.Brain Behav Immun. 2024;115:458-469. doi:10.1016/j.bbi.2023.11.001
Cheon MJ, Lee NK, Paik HD.Neuroprotective Effects of Heat-Killed Lactobacillus plantarum 200655 Isolated from Kimchi Against Oxidative Stress.Probiotics Antimicrob Proteins. 2021;13(3):788-795. doi:10.1007/s12602-020-09740-w
U.S. Department of Agriculture. FoodData Central.Cabbage, kimchi.
Truong VL, Jeong WS.Cellular Defensive Mechanisms of Tea Polyphenols: Structure-Activity Relationship.Int J Mol Sci. 2021;22(17):9109. Published 2021 Aug 24. doi:10.3390/ijms22179109
Porras-García E, Fernández-Espada Calderón I, Gavala-González J, Fernández-García JC.Potential neuroprotective effects of fermented foods and beverages in old age: a systematic review.Front Nutr. 2023;10:1170841. doi:10.3389/fnut.2023.1170841
Handajani YS, Turana Y, Yogiara Y, et al.Effects of Tempeh Probiotics on Elderly With Cognitive Impairment.Front Aging Neurosci. 2022;14:891773. doi:10.3389/fnagi.2022.891773
Cannavale CN, Mysonhimer AR, Bailey MA, Cohen NJ, Holscher HD, Khan NA.Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial.Nutr Neurosci. 2023;26(3):265-274. doi:10.1080/1028415X.2022.2046963
