You may be aware of the fact that there are foods that can ruin your sleep. there’s also Foods to Avoid When You’re Stressed. On the other hand, a new study found that eating a “psychobiotic diet” can not only reduce stress, but also help you sleep better at night.
The October 2022 study that was published in Molecular Psychiatry involved 45 adults between the ages of 18 and 59 who normally ate a low-fiber diet. While all of the participants met with a registered dietitian for advice, researchers at APC Microbiome Ireland at University College Cork also divided the participants into two groups that were instructed to eat different diets. The first switched to a diet that followed the food pyramid. The second group was asked to follow a “psychobiotic diet” that includes a large amount of prebiotic Y fermented foods. Dr. John Cryan, lead author of this study, said Today’s medical news that his research team coined the phrase “psychobiotic diet” to refer to “microbiota-targeted interventions that support mental health.”
The second group was specifically instructed to follow a daily menu that included 2-3 servings of fermented foods (such as sauerkraut, kefir, or kombucha), 5-8 servings of grains, and 6-8 servings of fruits and vegetables that are rich in prebiotic fibers (including apples, bananas, cabbage, leeks and onions). They were also asked to eat 3 to 4 servings of legumes each week.
The resulting findings showed that while both groups noted an improvement in their sleep, participants who had been following a psychobiotic diet also experienced a decrease in the amount and intensity of stress they may have been under at the time. Beyond that, the level of perceived stress was lower the more closely a participant followed the psychobiotic diet.
“The study provides promising benefits of what a psychobiotic diet can do in relation to digestion and stress.” Catalina Gervacio, RDregistered dietitian and collaborator in live fitHe says Eat this, not that! “Stress affects digestive health and can make it difficult to efficiently absorb the nutrients needed to combat stress and other potential risks associated with it. More study is needed, but it provides more evidence of how important diet and nutrition are in managing stress.” stress and sleep.
While Gervacio says that “this type of diet still walks the path of healthy eating and respects the recommended food intake,” he notes that “people need to know, however, that all diets should be thoroughly reviewed first if a individual may benefit better from it, or there may be other diets that fit your health data and fitness goals.”
Gervacio offers an example, noting that “a person who needs a low histamine diet may not benefit from psychobiotic foods and may do well with Mediterranean instead.” That’s why he says that “it’s best to talk to an expert before starting a diet.”
Beyond that, adds Gervacio, “more studies still need to be done to show that probiotics do contribute significantly to stress and sleep. Until then, everyone should focus on eating healthy and practicing ways to combat stress and sleep.” .
Desiree O
Desirée O is a freelance writer covering lifestyle, food and nutrition news, among other topics. Read more about Desiree
