PROBIOTIC FOODS THAT POWER UP THE BRAIN
Disclaimer: This article is for educational purposes only and includes the opinion of the author. Information is not meant to diagnose, treat, or cure any illness or disease. It is simply information found through experience and/or research. Always follow the directives of a licensed health professional. Neither Anita Bastian nor the publisher of the information takes any responsibility for actions readers take in regards to how they use or perceive the information. Readers are encouraged to do their own research.
If you feel your brain isn’t functioning optimally – perhaps you want to consider giving your gut some attention. Learn how using prebiotics and probiotics can benefit your brain and your waistline.
Check out this Harvard article . It references two studies that show probiotic foods support cognitive function and positive mood. There is a powerful connection between the gut and the brain called the gut-brain axis. One of the primary connections “is the vagus nerve, the longest nerve in the body.” The gut is often referred to as a “second brain.” It produces around 90% of the body’s serotonin and plays a vital role in producing other neurotransmitters involved in our mood such as dopamine.
According to Dr. David Perlmutter, MD and board-certified neurologist, researcher, and author of several books including Grain Brain and Brain Maker, some key foods containing probiotics can help combat inflammation. Inflammation is linked to many health conditions and can negatively affect brain function. Based on his extensive research, Dr. Perlmutter’s promotes a non-GMO, gluten free, lower-carb way of eating to discourage inflammation and support brain health in addition to including prebiotic and probiotic foods in our diets. Anti-inflammatory, lower-carb diets seek to avoid or minimize intake of grain-based foods such as: breads, crackers, cereals, granola, cookies, cake, and sugary treats.
What are probiotics?
Probiotics are healthy, beneficial bacteria that reside in our gastrointestinal (GI) tract and in fermented foods. These bacteria in large part make up our microbiome. They are vital to our overall health and the regulation of our mood.
What are prebiotics?
Prebiotics are foods containing fiber that feed the beneficial bacteria or probiotics that reside in our gut.
SOME OF DR. PERLMUTTER’S TOP PROBIOTIC FOODS ARE:
1. Yogurt. Seek organic whole milk yogurt that doesn’t contain a lot of sugar, artificial flavors, or sweeteners which are actually chemical compounds. You can purchase plain yogurt and sweeten it with fresh fruit and a little honey. (Sheep, goat, or coconut milk yogurt are great dairy free options.) I love sheep yogurt with honey drizzled on the top!
2. Kefir. Kefir is a drinkable form of yogurt that contains a different combination of probiotics compared to typical yogurt. Again, choose organic whole milk if possible.
3. Kimchi: This is a traditional Korean side dish that contains naturally fermented cabbage with spices. Or if you aren’t one for the spicy kimchi, you can enjoy sauerkraut. Kimchi and sauerkraut are great sources of calcium and Vitamin C in addition to being wonderful probiotic foods. Yes, sauerkraut is high in Vitamin C, which supports your immune system and the formation of collagen. Fermented foods like sauerkraut are anti-inflammatory too!
4. Kombucha: Kombucha is a fermented beverage made with tea, a SCOBY (symbiotic culture of bacteria and yeast), and some sugar (preferably, organic). On a warm day I really enjoy a nice glass of homemade Kombucha. In the winter, I allow my glass to sit on the counter for a while so it’s not so cold and is more enticing for me to drink. See recipe options below.
Kombucha basic instructions: Place tea bags (green or black tea is the most commonly used) in boiling water and add sugar. Stir to dissolve. Allow to cool. When near room temperature, pour the sugar and tea water into your jar of choice and put SCOBY in the jar. Cover the opening of the jar with a clean towel secured with a large rubber-band. Place jar in a room or closet away from direct sunlight. Allow about 2 weeks for the fermentation process to completely “consume” the sugar. Strain the liquid through cheesecloth and enjoy!
*Note: I know it seems strange to use sugar. But the sugar is consumed and broken down during the fermenting process if you allow at least 2 weeks processing time. I have gone 3 weeks and the result was a kombucha that had greater pucker-power!
If you’re interested in making your own kombucha and need a SCOBY, let me know. It’s likely I can get one for you.
Another way to promote your gut’s health is to consume prebiotics. As mentioned earlier, prebiotics are foods containing fiber that feed or stimulate the growth of healthy gut bacteria.
Common prebiotic foods include: onion, garlic, leeks, asparagus, and apples. When you eat prebiotic foods, you are promoting the growth of the beneficial bacteria needed for a healthy microbiome in your GI tract.
With the amazing interconnectivity of our being, you are helping your brain whenever you are helping your gut. If your gut microbiome is healthy, it is likely your brain is as well. Dr. Perlmutter suggests you enjoy prebiotic and probiotic foods daily. I would agree that this is a good goal to have in mind as we make our food choices.
Happy eating to support better cognitive function and a slimmer waistline!
—Anita
Resources:
Perlmutter, Dr. David. Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain—For Life. CRC Press. Dec 2019.
Perlmutter, Dr. David. Grain Brain. Little, Brown, and Company. Revised and updated. Dec 2018.