The science behind fermented foods and brain health

Nutritional medicine practitioner Michele Chevalley Hedge delves into the latest research that highlights these benefits and explores recommended supplements to keep your brain first-class. Hey, if you can improve your gut while enjoying some delicious food, then we get a double reward…we’re all about it!

Fermented food: a feast for the intestines

Fermented foods such as kimchi, sauerkraut and kefir are more than just delicacies. They are full of living microorganisms that can enhance our gut microbiome.

A Stanford University study shows that incorporating fermented food into your diet can enhance microbiome diversity and reduce inflammation[1]. This is important because a diverse microbiome is associated with better cognitive function, mood, digestion, immunity, and overall health. In other words, your intestines are having a party and fermented food is the guest of VIP. Including fermented foods include the foods that need to be eaten most for intestinal health, including the following:

Probiotics are living bacteria that provide health benefits when consumed, while prebiotics are the type of dietary fiber that feed beneficial bacteria in the intestines. Some high-quality probiotics include:

Yogurt (regular Greek or coconut) and kefir
Sauerkraut & Kimchi
Taste o
tempeh
Kombucha
Kimchi (fermented with salt water)

On the other hand, prebiotic foods help nourish the gut microbiome and include:

Garlic, onion, leek
Asparagus Artichoke
Banana, apple
oat
Flax seeds
Chicory root (also labeled inulin) is a natural sweetener that does not significantly affect your blood sugar and has a smooth, gentle flavor. It is often used in combination with other sweeteners such as stevia)

Intestinal connection: More than just a feeling

Have you ever had a “painful” experience? It turns out that this is not just the saying. The gut and brain communicate through the gut axis (bidirectional ultra-highway), a complex network that affects our emotional and cognitive functions. Recent published research 3 Biotechnology Highlight how the gut axis plays a role in neuroinflammation and cognitive decline [2]. Maintaining a healthy gut through fermented foods and a whole diet can support better brain health and may avoid neurodegenerative diseases because no one wants brain fog.

BDNF: Your Brain’s Personal Trainer

Brain-derived neurotrophic factors (BDNF) help neurons grow, survive and stay healthy, just like a personal trainer for brain cells. Low BDNF levels are associated with mental decline, depression/”flatness” and lack of motivation. Good news? Fermented foods, prebiotic-rich foods, and certain supplements, such as omega-3s and probiotics, can help increase BDNF levels and keep your brain sharp and focused.

Neuroinflammation: The brain's fire alarm

Chronic neuroinflammation is like firing an alarm that won't stop bragging – it helps with cognitive decline, mental fog, and even conditions like Alzheimer's. The gut plays an important role in controlling inflammation, and recent studies have shown that probiotics found in fermented foods can help reduce inflammation markers in the brain[3]. So, in short, eat yogurt and your brain may thank you later.

Brain Health Supplements: Feed Your Mind

While a balanced diet is crucial, some supplements can provide additional support for brain health:

omega-3 fatty acids: These fats are found in fish oil that are critical for brain function and have anti-inflammatory properties. They are associated with improved cognitive performance and lower risk of Alzheimer's disease. (Someone thinks, is anyone?)
Probiotics: When called “psychiatry”, they benefit mental health, e.g. Lactobacillus and Bifidobacterium Emotional and cognitive function can be positively affected by regulating the gut axis.
Prebiotics: Supplementing prebiotics can support gut bacteria and promote better mental health.
Lion's Mane Mushroom: The Lion's Mane will become Taylor Swift in 2025. Everyone needs more. This drug mushroom has attracted attention for its potential to enhance cognitive function and mood. It will trend significantly in 2025 due to its emerging health benefits.

Incorporate fermented and prebiotic foods into your daily activities

Take advantage of the benefits:

Diversified Diet: Combining a variety of probiotics and prebiotic foods such as yogurt, pickles, kefir, kimchi and bananas to support a robust gut microbiome.
Consult a professional: It is wise to consult an accredited nutritional medicine provider to ensure it is appropriate for your personal health needs and to check for contraindications using existing medications.
Please stay aware: As research develops, staying up to date with evidence-based health practitioners, specialized retelling, books and articles will help you make informed decisions about your health.

In short, embracing fermented and prebiotic foods and considering targeted supplements can be a delicious and effective strategy to support gut and brain health. After all, a happy gut often leads to a happy mind – who doesn’t want that?

Michele Chevalley hedginga nutritional medicine practitioner and author of International Health Books and Health Speakers, will hold a retreat in Aloha, New Zealand on April 6, 2025. Michelle doesn't believe in fashion, diet or extremes. The success of her Global Retreat is her insightful, evidence-based, humorous well-being meeting that leads to your personal plan before you set out. Your plan will be realistic, simple and “doable” so you can continue to stay healthy when you come home from an incredible reset of Arola. For more information, please email douteat@aro-ha.com.