In recent years, scientists and experts around the world have undertaken research to investigate the relationship between what we eat, its effects on the microbiota, and whether our diet is linked to our mental health. Various studies have confirmed that the gut microbiota is related to various processes in the brain, which in turn are associated with our mental health and cognitive functions, confirming that what we put on our plate will indeed have effects on our overall health and not just physical health.

In a specialized article published at the end of October 2022, a group of Irish scientists explored the impact of consuming foods rich in prebiotics and probiotics, a dietary regimen known as psychobiotic diet. The study explains that results from various studies indicate that there is a “link between eating habits and a reduced risk of developing a mental illness,” while also emphasizing that the data “suggest that improving eating habits can improve symptoms of depression.”

Due to the importance that the consumption of psychobiotic foods seems to have for our mental health, at kiwilimón we set out to research this topic, so pay close attention!

You can also read: What are milk kefir grains and what are their benefits? 

What are psychobiotics?
Psychobiotics are not a new type of probiotics, but rather a term used when discussing microorganisms that could benefit mental health. However, it is worth mentioning that this concept is still very new, so it continues to evolve and change.

What is the psychobiotic diet?
The psychobiotic diet includes foods rich in probiotics and prebiotics, which will help you maintain a balanced diet, but it also benefits gut health and mental health. This type of diet includes the following foods:

• Fruits, vegetables, and grains in every meal.
• Recommends daily consumption of seeds, nuts, herbs, and oils.
• Consumption of fermented foods every day: milk kefir, Greek yogurt, kombucha, kimchi, pickles, etc.
• Eat fish and seafood 2 to 5 times a week.
• Chicken and eggs: 2 to 5 times a week.
• Red meat and sweets should only be consumed once a week, although it is also recommended to avoid them.

You can also read: Differences between probiotics and prebiotics

Psychobiotic diet to combat stress
According to a group of Irish scientists, adopting the psychobiotic diet would help reduce stress levels and improve sleep quality, so this is great news if you enjoy milk kefir, kombucha, kimchi, pickles, or any other fermented product.

The study recently published in the scientific journal Molecular Psychiatry, indicates that during the clinical trial, participants increased their consumption of fermented foods and prebiotics, the two groups that make up the psychobiotic diet.

During the study, a group of participants consumed the following daily:

• 6 to 8 servings of fruits and vegetables rich in prebiotics: banana, apple, leek, onion, and cabbage, among other foods.
• 5 to 8 servings of grains.
• 2 to 3 servings of fermented foods such as kefir, kombucha, and sauerkraut.
• 3 to 4 servings of legumes per week.

You can also read: The best foods to combat stress

What were the results of this diet? At the end of the study, experts from University College Cork found that individuals who consumed psychobiotic foods noticed a decrease in their perceived stress levels, and the more they adhered to the psychobiotic diet, the greater the reduction in their stress levels.

However, this dietary regimen did not only impact stress levels, as experts also identified that sleep quality increased, a result that could be linked to the production of serotonin and melatonin, two hormones essential for well-being.

In conclusion, after adopting the psychobiotic diet for 4 weeks, participants perceived an improvement in their feelings of stress, while changes in gut microbiota were also recorded. However, scientists pointed out that more studies are still needed to confirm whether the consumption of probiotics and prebiotics could be a great ally in treating conditions such as anxiety and depression.