Anti-stress diet: How psychobiotics help improve mental health
- ALL PORTUGAL SPACE
- May 1
- 2 min read
In recent years, scientists have increasingly focused on the connection between the gut and the brain, known as the gut-brain axis. One key element of this connection is psychobiotics - probiotic microorganisms that can have a positive impact on mental health.
What are psychobiotics?
Psychobiotics are a special class of probiotics that, when consumed in sufficient quantities, can have beneficial effects on the brain and behaviour. They influence the production of neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), regulate inflammation levels and improve gut barrier function.
Scientific evidence of efficacy
Studies show that consuming psychobiotics can reduce stress levels and improve overall psycho-emotional well-being. For example, in one study, participants who followed a diet enriched with psychobiotics reported a 32% reduction in perceived stress, compared to 17% in the control group. (Feed your microbes to deal with stress: a psychobiotic diet impacts ...)
In addition, certain strains of psychobiotics have shown efficacy in improving symptoms of neurodegenerative and neurodevelopmental disorders, including Parkinson's disease and autism. (Psychobiotics in mental health, neurodegenerative and ... - PubMed)
How to include psychobiotics in the diet?
It is recommended to include probiotic-rich foods in the diet to support mental health:
Fermented dairy products (yoghurt, kefir)
Fermented vegetables (sauerkraut, kimchi)
Natural cheeses
You may also consider taking specialised probiotic supplements containing strains such as Lactobacillus rhamnosus and Bifidobacterium longum, which have shown positive effects on mental health . (Psychobiotics and the Microbiota-Gut-Brain Axis: Where Do We Go ...)
Psychobiotics represent a promising avenue for supporting mental health through nutrition. Incorporating foods rich in beneficial microorganisms into the diet can help reduce stress levels and improve overall well-being.
However, it is advisable to consult a doctor or nutritionist before starting any supplementation.
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