Psychobiotics: bacteria that cure depression

Psychobiotics are considered as natural neurochemical drugs because it has been proven that its effects manage to balance emotional or mental alterations.

The bacterial flora marks your emotions

When the microbiota is altered, alterations in emotions can also occur and the behavior.

The relationship between food and the microbiota is bidirectional. When the bacterial composition is modified, there is a change in the preferences for one or the other food. And the opposite also happens. Changes in the diet modify our flora.

The easiest way to change the bacterial flora is by taking probiotic foods that contain the living microorganisms that form it. We find them in gherkins, seasoned olives, miso, sauerkraut, figs or water kefir and kombucha…

You can also act on the microbiota by taking prebiotics that contain indigestible nutrients, but that feed the microorganisms of the intestinal flora. Among others, they are in whole grains, zucchini, cauliflower, onion, banana and plum.

These probiotics (Bifidobacterium infantis, Bacillus or Streptococcus…), taking adequate amounts of food or supplements produce a benefit in patients affected by mental or emotional disorders, since they They generate substances such as serotonin, with anxiolytic and antidepressant effects.

It has also been shown in clinical trials that probiotic supplementation in healthy volunteers psychological stress levels improvedanger and hostility, anxiety and depression.

9 psychobiotic foods: balance your microbiota

But not all probiotics and prebiotics are the same, and most do not show clear and active psychobiotic effects. Both must be taken in moderation and within a balanced diet, since an excessive dose of prebiotics, for example, can cause anxiety.

1. Bananas and apples

Microbiologists from Yale University (USA) showed that bananas, apples and raisins can increase a variety of flora, lactic acid.

2. Kefir

It’s not just another yogurt. The main difference is that, among other healthy bacteria, it also has Lactobacillus kefiranofaciens, which will increase levels of tryptophan and serotonin, the transmitters of well-being.

3. Turmeric

The western diet (high in fat, low in fiber) produces an increase in some toxins, lipopolysaccharides (LPS), which can cause anxiety, depressive symptoms, or memory loss. Foods that have a beneficial effect on the microbiota and LPS are: chocolate, coffee, green tea, strawberries and especially turmeric.

4. Whole grains

Intestinal health depends to a large extent on fiber intake, who is the one who nourishes the flora. We will find it mainly in whole grains, as well as in fruits and vegetables.

5. Kombucha

This drink, which is made from the fermentation of a fungus, contains a probiotic strain, Gluconacetobacter xylinus, which helps produce a large number of amino acids and enzymes very useful for the proper functioning of the entire system.

6. Miso soup

It is a staple of Japanese cuisine. This pasta made with fermented soybeans are among the key probiotic foods.

7. Sauerkraut

This fermented cabbage contains large amounts of probiotic bacteriasuch as Lactobacillus and Bifidobacterium, which restore intestinal pH and improve nutrient absorption.

8. Figs, grapes and plums

Are rich in fermentative elements from their own microorganisms.

9. Breast milk

It is an excellent probiotic, full of a wide variety of bacteria. It has a proven effect on the maturation of the baby’s immune system and the person’s long-term neuronal and cognitive development.

Supplements: one for each problem

Prescribing supplements or foods rich in specific psychobiotics is a more natural medical way to address some disorders.

Lactobacillus rhamnosus. With a calming effect, for cases of anxiety, acute stress and pain. Lactobacillus casei. It has been seen to be beneficial in the treatment of chronic fatigue. Bifidobacterium infantis. It helps normalize behavioral changes and can be useful in cases of depression. Bacillus. They produce dopamine, the lack of which is associated with cases of fatigue and attention deficit. Lactobacillus acidophilus. It stands out for its excellent analgesic action.

5 enemies of the microbiota

Some habits can harm the flora and end up affecting our emotional balance.

Excess sugar. It causes excessive fermentation of carbohydrates and causes anxiety and irritability. Food additives. Like other components of processed foods, they have a “detergent” effect and alter the relationship between intestinal mucus and bacteria, with the risk of causing inflammation and obesity. Stress. Alters gut microbes. In addition, like antacids, it reduces gastric acidity, which has effects on mental health. Ginger, cinnamon and licorice naturally contribute to balancing those levels. The constipation. From the third day it produces a decrease in the concentration of Lactobacillus and Bifidobacterium, and an increase in anxiety and depressive symptoms. The antibiotics. If we are not forced to take them, there are natural bactericides that do not harm the flora, such as oregano oil, tea tree oil, olive leaf and garlic, among others.