Feed Your Gut & Fend Off Stress With The Psychobiotic Diet

For some time now, researchers have known that food influences our mental well-being. However, most studies on nutritional interventions for neurological health have focused on single foods rather than realistic, whole-dietary approaches.

A term coined by study co-authors Timothy "Ted" Dinan, Ph.D., and John Cryan, Ph.D., the psychobiotic diet leans into the gut-brain axis by prioritizing gut-healthy foods known to support gut microbial balance (i.e., whole grains, prebiotic fruits and vegetables, legumes, and fermented foods) and discourages the consumption of sweets, sugary drinks, and processed foods.

The study included 45 healthy adults (ages 18-59) with suboptimal dietary habits.

The study group was given information on the components of the psychobiotic diet and asked to follow it as closely as possible. The control group was given minimal lessons on general nutrition (rather than psychobiotic-focused lessons).

Participants following the psychobiotic diet experienced a greater reduction in perceived stress. Although there was no significant difference of stress response between the control and study group, higher adherence to the study diet resulted in stronger decreases in perceived stress.

In just four weeks, participants following a psychobiotic diet rich in high-fiber and fermented foods experienced lower perceived stress levels, healthier bowel movements, healthier inflammatory metabolite profiles, and slightly improved microbial composition and function.

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