13 Probiotic Foods that Fight Anxiety and Promote a Healthy Gut

13 Probiotic Foods that Fight Anxiety and Promote a Healthy Gut

The Gut Microbiome and Mental Health

The gut microbiome is a fancy term to describe the colony of bacteria that live and reside within human intestines. There are more than 3.8 × 1013 bacteria that exist in the gut along with the second-highest concentration of neurons after the brain [1]. Because of the bi-directional neuronal interaction between the gut and brain, associations between gut bacteria and mental health disorders have been determined [1]. Read on to determine the foods that promote certain gut bacteria and have been determined to fight anxiety.

What are Probiotics?

Probiotics are live bacteria and yeasts found in food that balance the good and bad bacteria in your gut and are good for your digestive system [4]. Probiotics differ from prebiotics, so check out this link to learn more about prebiotics!

The foods listed below contain probiotics such as L. rhamnosus, Bifidobacterium longum, Lactobacillus acidophilus, B. lactis, B. bifidum, Bacillus coagulans, L. helveticus, L. plantarum, Oscillibacter, and Streptococcus thermophile which have been found to help fight anxiety [1].

13 Probiotics to Diminish Your Anxiety:

1. Yogurt

A great way to start your day is with a yogurt parfait! Just add in oats or granola, berries, and honey, and you are on your way to a bacteria thriving gut.

 

2. Fermented Cottage Cheese

Add some cottage cheese to your homemade lasagna, scrambled eggs, or eat it plain with your salad at lunch. This is a daily must to boost your gut bacteria.

 

3. Aged Cheese with Active Live Cultures

Cheddar, gouda, and brie are classic fermented cheeses that go great with fresh fruit like apples, pears, nuts, and whole wheat crackers.

 

4. Kefir

Drink kefir with lunch or get creative and mix it into a smoothie or make homemade probiotic ice cream with it. Eating bacteria has never been so delicious!

 

5. Kimchi

This fermented cabbage can be eaten as is, added to rice or scrambled eggs, or baked into Korean kimchi dumplings!

 

6. Sauerkraut

This cabbage has a significantly longer fermentation period and is best served as a salsa dip, or added to tuna salad, deviled eggs, and stir fry.

 

7. Tempeh

These high-protein fermented soybeans are great meat replacements! Just cut the whole into 1” cubes, marinate with peppers, onions, garlic, and soy sauce to make a kebab or stir fry.

 

8. Miso Paste

As a traditional fermented Japanese seasoning made from soybeans, this paste is best stirred into into noodle soup, mashed potatoes, or stir fry. It can also be cooked into a glaze to broil onto salmon and veggies!

 

9. Acidophilus Milk or Buttermilk

Drink acidophilus milk plain or add it to your daily smoothie. Also, add some milk to your mashed potatoes, create a buttermilk salad dressing, or bake blueberry buttermilk bread!

 

10. Sourdough Bread

Top a piece of toast with some hummus, bake sourdough crostini, or eat a healthy sandwich to get some probiotics into your system.

 

11. Pickled Vegetables: Okra, Cucumbers, Pickles (fermented in salt)

Top your pizza with some pickled jalapenos and garlic, add pickled cucumbers to your salad, or eat them with a charcuterie board.

 

12. Kombucha Tea

Drink this fermented tea by itself, or get creative with kombucha smoothies, floats, or juice!

 

13. Apple Cider Vinegar

ACV is diverse and can be cooked into a glaze for meat, added into tea, and even desserts like pie or cake!

 

Ready to begin your gut health journey? We have fermented mushroom powders, pre and probiotic capsules, and birch chaga microbiome capsules! Check out our supplements to find more probiotics supplements! 

References:

  1. Kumar, A., Pramanik, J., Goyal, N., Chauhan, D., Sivamaruthi, B. S., Prajapati, B. G., & Chaiyasut, C. (2023). Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options. Pharmaceuticals, 16(4), 565. https://doi.org/10.3390/ph16040565
  2. WebMD. (n.d.). Pictures of the best and Worst Foods for Gut Health. WebMD. https://www.webmd.com/digestive-disorders/ss/slideshow-best-worst-foods-for-gut-health
  3. WebMD. (n.d.-b). What are probiotics? probiotic supplements, foods, uses, benefits, and safety. WebMD. https://www.webmd.com/digestive-disorders/what-are-probiotics
  4. Katherine Zeratsky, R. D. (2022, July 2). Probiotics and Prebiotics: What you should know. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065
Back to blog