Why make and eat fermented foods to improve mood
I had so much fun last year when my niece came round and we made fermented foods together. She has started a food truck in Byron Bay – The Grassy Bowl – and I am so inspired by her Ayurvedic style menu. Together I showed her an abbreviated version of what I teach people at my fermented food workshops.
But why bother eating fermented foods, let alone making them yourself?
Fermented foods contain beneficial probiotics/bacteria, as well as prebiotic foods and phytonutrients for those bacteria to thrive on. More recently science has found links between fermented food consumption, the health of the large intestine, and mental health. Good news!
Bare with me as I tell you what science has been investigating, as it affects us all.
Studies suggest ‘that consumption of fermented foods that contain probiotics may serve as a low-risk intervention for reducing social anxiety’. Plus eating particularly high fibre fermented foods can have anti-inflammatory benefits. In The American Journal of Psychiatry, Dr Janice Kiecolt-Glaser and colleagues suggest links with depression and inflammation, mentioning ‘anti-inflammatory interventions have a substantially greater impact on mood in individuals with heightened inflammation’. When the functioning of the gut was studied in a group of depressed as well as non-depressed individuals, poor gut function, especially characterised by ‘leak gut’, was significantly greater in the depressed individuals, leading to the study authors to state that gut function ‘plays a role in the inflammatory pathophysiology of depression’.
This becomes so exciting for me to hear science agrees with my observations. I see the results in my clinic from people eating fermented foods, pre- and pro- biotics, as well as all the fabulous phytonutrients that go with a wholefood way of eating. Not only do people feel more energetic and vital, they often say how improved their mood has become – from gloomy to flourishing!
I bet you never thought of your fermented foods as a psychobiotic.
Science defines ‘a psychobiotic as a live organism that, when ingested in adequate amounts, produces a health benefit in patients suffering from psychiatric illness’. Have I convinced you of the merits to consuming probiotic foods with prebiotic and phytonutrient co-factors?
In my two cookbooks I have used many ingredients to help feed healthy gut bacteria. Take a look at this recipe for Ranch Eggs with Spinach or this Green Goddess Risotto – both containing prebiotic and phytonutrient rich foods and utterly delicious.
So which are beneficial fermented foods? Here’s a list of some:
Live yoghurt, unpasteurized sauerkraut, fermented unpasteurized vegetables and fruit, natto, tempeh, miso paste, kefir drinks/yoghurt, kombucha tea, unfiltered unpasteurized vinegar, some cheeses especially strong aged blue cheese, sourdough breads – even cocoa beans have to go through a fermentation process during manufacturing (interestingly in this recent small study the authors state ‘consumption of cocoa flavanols can significantly affect the growth of select gut microflora in humans’).
What are prebiotic and phytonutrient co-factors?
This is fibre and other phytonutrients that can be used as a food source or to facilitate a positive outcome with those gut bacteria and your cells. With so many different bacteria in your gut (1,500 is touted as the number of different species, combined weight of 1.5kg says Dr John Bienenstock), there are many different types of beneficial fibres/phytonutrients. Examples are inulin found in foods such as garlic, leeks, asparagus, onions, chicory root, jersusalem artichoke, rye, banana, and wholewheat; And phytonutrient flavanols, like the ones in cocoa, green tea, turmeric, black beans, red onions, red cabbage and watercress. Plus co-factor amino acids found in bone broths to help heal and seal the gut.
At my next Fermented Foods Cooking Class, I am going to be showing you lots of these foods and ways to eat them. Plus you’ll be making your own to take away! Next class is Saturday 25th February, I’d love to see you there!