Stress is an inevitable aspect of life. Everyone experiences it in different intensities and frequencies. It can be minor, like getting stuck in traffic, or major, like losing a job.

Whatever the cause of stress, it can have a negative impact on your physical and mental wellbeing if not managed properly. This is where psychobiotics come in. These are beneficial bacteria that can help reduce stress levels and improve mood if incorporated into your diet. Two fermented foods that contain these probiotics are sauerkraut and kimchi.

In this article, we will explore the power of psychobiotics in these two food items and how they can help you reduce stress.

What are Psychobiotics?

Psychobiotics are live microorganisms (probiotics) that, when taken in the right amount, can improve mental health and wellbeing.

They do this by interacting with the gut-brain axis, which is the communication system between the brain and the digestive system. The gut is home to trillions of bacteria, both good and bad. Research has shown that these microorganisms play a critical role in regulating stress, anxiety, and depression.

Sauerkraut: A Stress-Reducing Probiotic Food

Sauerkraut is a fermented cabbage dish that has been around for centuries. It is made by slicing cabbage into thin strips, mixing it with salt and other spices, and then allowing it to ferment for several weeks.

During the fermentation process, beneficial bacteria, including Lactobacillus plantarum, grow and thrive in the cabbage. These bacteria are probiotics that can help support the gut-brain connection and reduce stress.

Studies have shown that consuming sauerkraut can help reduce anxiety and depression. This may be because the probiotics in sauerkraut produce neurotransmitters such as serotonin and GABA, which are responsible for regulating mood and emotions.

Additionally, the antioxidants in sauerkraut can help reduce inflammation, which is often associated with anxiety and stress.

Kimchi: A Probiotic Food that Enhances Your Mood

Kimchi is a spicy Korean dish made up of fermented vegetables, including cabbage, carrots, onions, and radishes.

It is seasoned with chili, ginger, and other spices and contains beneficial probiotics such as Lactobacillus plantarum and Bifidobacterium bifidum. These probiotics can help improve mood and reduce stress levels.

According to a study published in the Journal of Agricultural and Food Chemistry, kimchi contains a high concentration of the amino acid gamma-aminobutyric acid (GABA), which has calming effects on the brain.

This makes it an excellent choice for those who experience anxiety or stress. The probiotics in kimchi also promote the production of serotonin, which is often called the “feel-good” hormone because it regulates mood and well-being.

How to Incorporate Sauerkraut and Kimchi into Your Diet

If you want to incorporate more sauerkraut and kimchi into your diet, there are a few things you can do:.

Look for high-quality sauerkraut and kimchi in health food stores or online.
Add sauerkraut or kimchi to your sandwiches and wraps for a tangy and probiotic-rich flavor.
Use sauerkraut or kimchi as a side dish to complement your meals.
Include sauerkraut or kimchi in your soups and stews for added nutrition and flavor.

Other Stress-Reducing Foods to Include in Your Diet

Sauerkraut and kimchi are not the only foods that can help reduce stress levels. Here are some other stress-reducing foods to include in your diet:.

1. Fatty fish

Fatty fish such as salmon, mackerel, and tuna contain omega-3 fatty acids, which have been shown to reduce stress and anxiety. These healthy fats can also help support brain function and improve mood.

2. Nuts and seeds

Nuts and seeds are high in healthy fats, fiber, and antioxidants. Almonds and walnuts, in particular, are rich in magnesium, which can help lower cortisol levels, a hormone that increases stress.

3. Dark chocolate

Dark chocolate contains flavonoids, which are powerful antioxidants that can help reduce stress levels. These flavonoids can improve blood flow to the brain and promote the release of endorphins, hormones that reduce stress and improve mood.

4. Green leafy vegetables

Green leafy vegetables such as spinach, kale, and collard greens are rich in magnesium, which can help reduce stress and anxiety. They are also packed with antioxidants and other essential vitamins and minerals.

5. Fermented foods

Sauerkraut and kimchi are not the only fermented foods that can benefit your mental health. Other fermented foods such as kefir, yogurt, and kombucha also contain beneficial probiotics that can help reduce stress and improve mood.

Conclusion

If you are looking for natural ways to reduce stress and anxiety, adding sauerkraut and kimchi to your diet is a great step.

These fermented foods contain beneficial probiotics that can help improve the gut-brain connection and regulate mood and emotions. Other stress-reducing foods to include in your diet are fatty fish, nuts and seeds, dark chocolate, green leafy vegetables, and other fermented foods.

By incorporating these whole foods into your diet, you can improve your physical and mental wellbeing and experience greater peace of mind.