Advertising
Advertising

Fermented Food Helps Social Anxiety, Study Says

Fermented Food Helps Social Anxiety, Study Says

Psychologists usually look to factors in the mind in an attempt to help people struggling with mental health issues. But that process is quickly changing. While the mind is a beautiful and powerful place, studies show that the stomach may also play an important role in your overall health — physically and socially.

In a 2015 study done by William & Mary Psychology Professors Matthew Hilimire and Catherine Forestell in conjunction with University of Maryland School of Social Work Assistant Professor Jordan DeVylder, researchers reveal a possible connection between the mind and the gut. Their findings disclose a connection between fermented foods which contain probiotics (the good  bacteria in your digestive tract) and social anxiety symptoms. Those probiotic filled foods could be the answer to decreasing one’s fear of social situations.

Advertising

Psychologists asked over 700 college students about the fermented foods they consumed over the course of 30 days. The questionnaire also asked about consumption of fruits and vegetables as well as exercise frequency. The researchers found that individuals who had consumed more fermented foods (such as yogurt, kimchi, and kombucha) had reduced cases of social anxiety. The effect was greater in those who rated highly on the neurotic scale. The researchers also found, secondarily, that those who exercised more were more likely to have reduced social anxiety. So, those who were susceptible before the study would show the strongest connection between eating yogurt and participating in group therapy.

While further research is needed to solidify some other points of the study such as whether or not a causative connection can be made between eating fermented foods and reducing social anxiety, it’s safe to assume that a diet which includes probiotic filled foods is good for your health and your social life.

Advertising

Here are five fermented foods that are tasty, healthy, easy to eat, and that help to decrease social anxiety:

1. Yogurt

All yogurts contain some probiotics. The yogurt with the “Live & Active Cultures” seal contains approximately 100 million probiotic cultures per gram when it’s manufactured — this equates to about 25 billion probiotic cultures within one cup. Kefir, a fermented milk product, is a drinkable type of yogurt which has even more probiotics.

Advertising

2. Kombucha

Kombucha is a type of effervescent tea which combines black (or green) tea, natural sugar, yeast, and bacteria (the good kind). The yeast and bacteria consume the sugar and the result is a delicious drink high in B vitamins, acetic acid, and probiotics. A very small amount of alcohol is included in this drink during fermentation and studies have shown that it helps to stabilize blood glucose levels.

3. Miso

Miso, a Japanese seasoning, is a paste-like substance made from soybeans, rice, and barley. It has a bold taste and works well in soups, stir-frys, and drinks including this Blueberry Miso Smoothie. Since it is high in sodium, only a little bit is needed to season up any dish.

Advertising

4. Tempeh

Tempeh, the nutty-tasting relative of tofu, is made from naturally fermented soybeans. It is a good source of probiotics as it contains amino acids. It contains a good dose of iron, calcium, and protein. It can be used in burgers and stir-frys. And because it’s fermented, it’s much easier to digest than some soy products.

5. Kimchi

Kimchi is a spicy fermented cabbage, closely related to sauerkraut. Pasteurized versions of kimchi do not contain probiotics. However, if you look for “unpasteurized,” “live and active cultures,” or “naturally fermented” labels, you will find the real deal. Don’t forget to refrigerate as getting sick from rotten food that is already unpasteurized is a greater possibility.

What we eat is just one way to look at our mental states. As researchers and psychologists continue to learn about the connections between our brain and our stomach, it seems like food will increasingly have a profound effect upon how we feel and how we connect with others. This is just one wonderful reason to be kind to your tummy.

Featured photo credit: Frozen yogurt with raspberry coulis at Frozen in South Yarra/Katherine Lim via flickr.com

More by this author

Daniella Whyte

Psychology Researcher

You Can If You Think You Can: 4 Ways to Build Self-Efficacy A Letter To My 50-Year-Old Self: On Grace and Getting Older Never Be the One Who Waits to Give Flowers 6 Questions That Help You Break Out of A Motivational Slump 6 Ways to Use Stress to Your Advantage

Trending in Food and Drink

1 14 Healthy Easy Recipes for People on the Go 2 Top 9 Foods for Incredible Brain Health And Brain Power 3 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 4 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Read Next

Advertising
Advertising
Advertising

Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Advertising

Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

Advertising

So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Advertising

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

Advertising

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

Read Next