How is Probiotics Linked to Your Anxiety Levels?

Have you ever felt butterflies in your stomach before an important meeting? Or perhaps a stomach ache when you were stressed? You are not alone. The connection between the digestive system and the brain is much stronger than you might think. But here's what's really interesting – those good bacteria living in our intestines, the ones we know as probiotics, can affect not only the digestive system but also our mood and even anxiety levels.

Research shows that gut health is directly linked to our mental health. The "gut-brain axis" concept demonstrates the connection between the digestive system and brain function, and it is now clear that gut bacteria influence hormone secretion, inflammation development in the body, and even serotonin levels – the hormone responsible for our mood.

So how exactly can probiotics help us relax? And which foods should be added to the diet to enjoy its benefits? Here's everything you need to know.

Probiotics are a group of friendly bacteria that help maintain balance in the digestive system. But beyond improving digestion, these bacteria also help produce substances that directly affect our brain, such as serotonin and dopamine – neurotransmitters that improve mood and reduce anxiety; GABA (gamma-aminobutyric acid) – a substance that calms the nervous system and reduces stress; and reducing inflammation – good bacteria balance inflammation levels in the body, which can help prevent depression and anxiety.

Essentially, gut bacteria send signals to our brain influencing how we feel. And when they are balanced – we feel better too.

How to incorporate more probiotics into your diet?

If you want to add more probiotics to your daily diet, you can easily do so with basic foods you already know – natural yogurt, sauerkraut, and fermented pickles. Here's how to do it right:

Natural yogurt – the simple way to enjoy probiotics

Yogurt is one of the most accessible and convenient sources for probiotic bacteria. But to ensure you get the health benefits, it's important to choose yogurt without added sugar and ensure it contains live and active bacteria.

How to incorporate it into your diet?
✔ Eat it as is, with a spoon of natural honey or chopped fruit.
✔ Make smoothies with yogurt, banana, and oats.
✔ Use yogurt as a base for salad dressings instead of mayonnaise.

Sauerkraut – not just for grandma

Traditional sauerkraut that undergoes natural fermentation (i.e., without vinegar) is an excellent source of probiotics. It's a dish rich in good bacteria that help balance the digestive system and influence mood.

How to incorporate it into your diet?
✔ Add a few tablespoons of sauerkraut to meals alongside chicken, fish, or legumes.
✔ Enhance sandwiches with a layer of crisp sauerkraut.
✔ Mix it into salads for a tangy-refreshing flavor.

Pickles – but only natural fermentation!

Most pickles sold in supermarkets do not contain probiotics because they are pickled in vinegar and not naturally fermented. To enjoy the health benefits, choose pickles that have been pickled in water and salt only.

How to incorporate them into your diet?
✔ Eat them as a healthy snack between meals.
✔ Add them alongside main courses, especially with proteins like chicken, fish, or eggs.
✔ Chop them finely and add to salads, sandwiches, or spreads.

How to start incorporating probiotics into your diet?

Start with a small serving of fermented food per day to allow the gut to adjust.
Make sure to consume dietary fibers (found in fruits, vegetables, and whole grains), which provide good food for probiotic bacteria.
Try to avoid processed sugar, which can disrupt the bacteria balance in the intestines.
Drink plenty of water to allow the digestive system to function smoothly.

Recipe for naturally fermented sauerkraut

Preparation time: 10 minutes
Fermentation time: 7-14 days

Ingredients:

• 1 white cabbage (medium-large)

• 1 tablespoon coarse salt (not table salt – natural salt like sea salt)

• Optional: cumin seeds, black peppercorns, chopped garlic, bay leaves

Instructions:

1. Cut the cabbage: slice the cabbage into thin strips.

2. Season with salt: place the cabbage in a large bowl, sprinkle the salt over it and knead with your hands for 5-10 minutes until it starts to release liquids.

3. Place in jar: press the cabbage into a clean glass jar, ensuring to pack it tightly so the liquids cover the cabbage.

4. Weigh down: if needed, place a whole cabbage leaf or a small plate with a weight on the cabbage to keep it submerged in the liquid.

5. Cover loosely: cover with a lid or clean cloth and leave at room temperature in a shaded place for 7-14 days.

6. Check the taste: after a week, start checking - if it's sour enough to your liking, place it in the refrigerator.

Tip: the longer the cabbage ferments, the stronger and sourer the flavor will be.

Recipe for naturally fermented pickles

Preparation time: 10 minutes
Fermentation time: 5-10 days

Ingredients:

• 1 kg small and fresh cucumbers

• 4 cups filtered water

• 2 tablespoons coarse salt (not table salt)

• 4 cloves peeled garlic

• 1 teaspoon mustard seeds (optional)

• 1 teaspoon whole black pepper

• 2-3 bay leaves

• A few sprigs of fresh dill (or a teaspoon of dried dill)

Instructions:

1. Mix water and salt: dissolve the salt in filtered water.

2. Place the ingredients in a jar: put the garlic, dill, bay leaves, and spices at the bottom of the jar, and arrange the cucumbers tightly on top.

3. Pour the saltwater: fill the jar with the liquid until all cucumbers are completely covered.

4. Weigh down: if needed, place a large piece of cucumber or a small dish to ensure the cucumbers don't float above the liquid.

5. Cover and leave at room temperature: place it in a shaded place for 5-10 days to ferment.

6. Check the taste: if they are sour enough to your liking, place them in the fridge to slow down the fermentation.

Tip: after opening the jar, store the pickles in the fridge – it will keep them crisper.