14 Prebiotic Foods that Fight Anxiety and Promote a Healthy Gut

March 22, 2024

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 Prebiotics?

Prebiotics are typically high in fiber and act as a food source to promote healthy living in the good bacteria in your gut [3]. Prebiotics differ from probiotics, so check out this link to learn more about probiotics!

The foods listed below contain prebiotics like galacto-oligosaccharides (GOS), inulin, and fructo-oligosaccharides (FOS) which have been found to help fight anxiety [1].

14 Prebiotic Foods to Alleviate Your Anxiety:

1. Legumes: red kidney beans, chickpeas, baked beans, split peas, black beans

Adding legumes to your diet is as easy as adding a variety to your soups or casseroles, mashing chickpeas into hummus or black beans into veggie burgers!

2. Whole Grain Pasta

Add some fermented cheddar to whole grain pasta to make a pre-and probiotic mac and cheese masterpiece!

3. Chia Seeds

These prebiotic seeds go great in a warm bowl of oatmeal, rice, salad, and even bread!

4. Cashews

A great way to reduce anxiety is with a handful of cashews. Add some to your chicken or make cashew cheese to dip your sourdough toast or pour onto your whole grain pasta.

5. Pistachios

Another handful of nuts to snack on each day to reduce your anxiety! Make pistachio biscotti or cheese dip to fulfill your prebiotic cravings.

6. Hummus

Create a hummus pizza or enjoy a snack with sourdough bread and bell peppers dipped in hummus.

7. Chicory Root Tea

This tea not only feeds your gut bacteria, but its unique flavor makes it a great coffee replacement to manage your morning anxiety.

8. Onions

Cook some homemade French onion soup, or add them to any cooked meat, or sauté them by themselves to feed the bacteria in your gut!

9. Garlic

Garlic butter sour dough bread is a delicious pre and probiotic snack. Branch out with homemade garlic honey, garlic confit, and garlic oil!

10. Tomatoes

Whether they are stove fried with salt and pepper alone, blended into tomato basil soup, or mashed into spaghetti sauce, your gut bacteria will thank you!

11. Bananas

A great source of potassium and food for your gut bacteria are bananas. Add them to your breakfast yogurt parfait and daily smoothies!

12. Asparagus

Sauté this nutrient dense vegetable and serve as a side with any meat. Cook asparagus pancetta or pair it with sunny side up eggs.

13. Jerusalem Artichokes

Roast this root vegetable and serve as a side with any meat to reduce your anxiety levels.

14. Leeks

In the same genus as onions and garlic, this vegetable is great in salads, pasta, and mashed potatoes. Bake a smoked gouda leek tart to reward your tastebuds and gut bacteria!

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 prebiotics supplements!

References:

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.
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
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

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