Could Eating More Fermented Foods Help Improve Mental Health?

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Fermented foods like sauerkraut and kimchi “offer an affordable dietary intervention strategy” for better mental health
Fermented foods are rich in phytochemicals and microbial metabolites that include neurotransmitters and neuromodulators
These compounds stimulate pathways of the microbiota-gut-brain axis, including those of the immune system and neuroendocrine, enteric nervous and circulatory systems
Fermented foods may block dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for the management of stress, which has also been linked to multiple neuropsychiatric disorders
A meta-analysis of cohort studies found a significant association between consuming fermented dairy foods, including cheese and yogurt, and a decreased risk of depression

(Mercola)—Fermented foods like sauerkraut and kimchi are powerful allies to your mental health, courtesy of the neuroactive microbes and molecules they contain.¹ Microbes and their metabolites, created during fermentation modulate the microbiota-gut-brain axis, which involves neural, immune, endocrine and metabolic pathways.²

Writing in Neuroscience & Biobehavioral Reviews, researchers with University College Cork (UCC) in Ireland and colleagues reasoned that fermented foods “offer an affordable dietary intervention strategy” for better mental health.³

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Their review highlights how different types of fermented food not only have the potential to alter the makeup of microbiota in your gut but also influence the immune system and microbiota-gut-brain axis, with profound effects on your brain.

Fermentation — An Ancient Tool Valued for Modern-Day Mental Health

Many cultures around the world have relied on food fermentation since ancient times to increase the shelf-life of food. Fermentation also makes food more flavorful while helping to control potentially disease-causing microorganisms and improving foods’ digestibility.⁴

The process involves the conversion of carbohydrates into alcohol or organic acids using microorganisms like yeasts and bacteria under anaerobic conditions. This leads to the production of beneficial compounds now known to boost physical and mental health.

“Although ancient in origin, fermented foods are now seen as conduits for introducing beneficial microbes and molecules. Moreover, fermented foods are applicable therapeutics across various socioeconomic sectors given their potential affordability and cross-cultural accessibility,” the review explained.⁵

Fermented foods are rich in phytochemicals and microbe metabolites that include neurotransmitters and neuromodulators. These compounds stimulate pathways of the microbiota-gut-brain axis, including those of the immune system and neuroendocrine, enteric nervous and circulatory systems. When fermented foods are digested, they also produce compounds capable of modulating intestinal barrier and blood brain barrier permeability.⁶

Fermented foods may also help block dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for the management of stress, which has also been linked to multiple neuropsychiatric disorders.⁷

Researchers with APC Microbiome Ireland at UCC previously investigated the influence of a psychobiotic diet on the microbial profile and mental health of 45 adults.⁸ Participants were randomized to eat either a psychobiotic diet or a control diet for four weeks. The psychobiotic diet included fruits and vegetables high in prebiotic fiber, including onions, leeks, cabbage, apples and bananas, along with fermented foods, such as sauerkraut and kefir.⁹

After four weeks, those following the psychobiotic diet had a reduction in perceived stress. Those who followed the psychobiotic diet the most had the greatest decreases in stress. Further, significant changes were found in 40 different chemicals, along with subtle changes in microbial makeup. Professor John Cryan, one of the study’s lead authors who also worked on the featured Neuroscience & Biobehavioral Reviews paper, said in a UCC news release:¹⁰

“Although the microbiome has been linked to stress and behavior previously, it was unclear if by feeding these microbes demonstratable effects could be seen. Our study provides one of the first data in the interaction between diet, microbiota and feelings of stress and mood.

Using microbiota targeted diets to positively modulate gut-brain communication holds possibilities for the reduction of stress and stress-associated disorders, but additional research is warranted to investigate underlying mechanisms.”

Virtually Any Fermented Food May Improve Brain Health

In the early stages of the research, study author Ramya Balasubramanian and colleagues compared sequencing data from more than 200 fermented foods in an effort to determine which are most beneficial for the brain. Nearly all of them showed promise, according to Balasubramanian, who said in a news release:¹¹

“I expected only a few fermented foods would show up, but out of 200 fermented foods, almost all of them showed the ability to exert some sort of potential to improve gut and brain health … Fermented sugar-based products and fermented vegetable-based products are like winning the lottery when it comes to gut and brain health.

… For all that we see on sugar-based products being demonized, fermented sugar takes the raw sugar substrate, and it converts it into a plethora of metabolites that can have a beneficial effect on the host.

So even though it has the name ‘sugar’ in it, if you do a final metabolomic screen, the sugar gets used by the microbial community that’s present in the food, and they get converted into these beautiful metabolites that are ready to be cherry picked by us for further studies.”

The Neuroscience & Biobehavioral Reviews paper outlined a wide range of fermented foods that may be beneficial. Among them:¹²

Sauerkraut
Kvass
Kimchi
Kefir
Yogurt
Cheese
Koumiss
Airag
Bonito flakes
Sourdough
Vinegar
Tempeh
Natto
Miso
Kefir water
Kombucha

Both food substrate and environmental conditions alter the fermented food microbiome and therefore its potential health effects. According to the review:¹³

“Fermented foods are diverse in their preparation, substrate category and type of fermentation. This can influence the microbiota and the molecular composition of fermented foods.

Subsequently, these components can influence the communication between the gut and the brain resulting in modulation of the intestinal barrier and blood brain barrier, peripheral and central immune system and nervous system and thereby modulating the intestinal milieu, general gut and brain health.”

Fermented Foods Help Ward Off Depression

Lactobacillus, found in fermented foods like yogurt, kefir, kimchi and sauerkraut, has been dubbed a “psychobiotic”¹⁴ because of its effects on mental health, particularly anxiety and depression. Lactobacillus bacteria help dampen stress responses and prevent depression and anxiety, in part, by modulating your immune system.¹⁵

Further, a healthy gut microbiome also depends on the consumption of fermented foods. A study assigned 36 adults to consume a diet high in fermented foods or high-fiber foods for 10 weeks. Those consuming fermented foods had an increase in microbiome diversity as well as decreases in markers of inflammation.¹⁶

In another example, Lactobacillus was found to produce gamma aminobutyric acid (GABA), a neurotransmitter that inhibits excessive neuronal firing, helping to induce a natural state of calm,¹⁷ in animal studies,¹⁸ while also reducing depression-related behavior.¹⁹

A meta-analysis of cohort studies, involving 83,533 people, also found a significant association between consuming fermented dairy foods, including cheese and yogurt, and a decreased risk of depression.²⁰ The study suggested the gut-brain axis may explain the link between fermented dairy foods and depression, as probiotic-rich fermented foods may help:²¹

Lower inflammation in the gut
Make the gut barrier stronger
Reduce stress responses via the HPA axis
Alter GABA receptor expression

One study using brain scans found that consuming fermented milk containing a variety of probiotics can lessen brain activity related to seeing sad or angry faces. Another study found that women who took probiotics had lower depression scores.²²

Fermented Foods May Help Preserve Mental Health

Dietary interventions based on so-called “psychobiotics” were described as a “novel nutritional approach targeting gut microbiota for managing cognitive performance and preventing memory decline across the lifespan.”²³ The review, published in Food Research International, suggests that fermented foods may help preserve mental health.

Further, feeding your microbes with a psychobiotic diet — one that’s rich in prebiotic and fermented foods — can also reduce stress and possibly stress-related disorders. The study authors stressed the benefits of using whole, fermented foods:²⁴

“Although the more traditional psychobiotic candidates, such as probiotic and prebiotic supplementation, are promising approaches, using whole dietary approaches offers a number of advantages.

This includes the benefits associated with nutritional needs met primarily through whole diet, a more accessible way due to the necessity to consume a food daily, costs of supplemental products as well as the potential synergistic effects in the microbiota that could be elicited by complex diets.”

Interestingly, they also found that tryptophan metabolism may be one underlying mechanism behind fermented foods’ stress-relieving effects. “Tryptophan metabolism has been shown to be closely regulated by the microbiota and can serve as important bioactive messengers in the microbiota-brain communication,” the researchers explained, adding that it’s also involved in many brain-related disorders.²⁵

How to Make Fermented Foods at Home

Given the numerous mental health benefits of fermented foods, if you haven’t yet incorporated them into your diet, now is an excellent time to start. Fermented vegetables are both simple and cost-effective to prepare at home. While you can find fermented foods at supermarkets and health food stores, many commercial options, such as yogurt and kefir, are not healthy.

Many of these products contain high levels of sugar, artificial sweeteners and additives, with a relatively low content of beneficial bacteria. The pasteurization process used in commercial products to extend their shelf life actually destroys the beneficial bacteria they’re supposed to contain.

To reap the maximum health benefits, either purchase raw (unpasteurized) versions of these foods at a health food store or food co-op, or make them yourself. Consuming a diverse range of fermented foods is beneficial, as each offers a unique set of beneficial bacteria.

Fortunately, making fermented foods at home is simpler than it might seem. It doesn’t require extensive time in the kitchen. Start by getting some wide-mouth canning jars and filtered water, along with select organic vegetables of your choice for fermenting. After packing your jars, the only step left is to wait a few days for the vegetables to ferment, or “ripen.”

You can view a step-by-step guide in the video above. As demonstrated, you’ll see that culturing vegetables is simple and cost-effective. You can also make your own homemade yogurt and kefir. If you don’t eat fermented foods on a regular basis, a probiotic supplement shouldn’t be considered a replacement for whole, fermented foods.

Two Storms, One Harvest

Every food crisis in living memory has been a one-shock event. The 2008 price spike was a commodity bubble. The 2020 shortages were a logistics failure. The 2022 grain scare was a war on one exporter’s ports. Each time, the system bent, adjusted, and recovered, and each time the experts assured us afterward that global markets are simply too big and too diversified to fail.

What nobody in Washington seems eager to discuss is that 2026 is shaping up to be something the modern food system has never actually faced. Two independent shocks, one climatic and one geopolitical, are converging on the same harvest cycle at the same time. Not sequentially. Simultaneously.

Start with the weather. The Pacific Ocean is currently building toward what forecasters now openly call a record event. NOAA’s Climate Prediction Center puts the odds of at least a strong El Niño near 88 percent, with roughly two in three odds it reaches “very strong” status, the tier reserved for perhaps three or four events in the entire satellite era. Every major global model now projects a median peak in Super El Niño territory, and most of them project it exceeding the 2015-16 event, which until now held the modern record. Sea surface anomalies were already brushing the super threshold in mid-July, months before these events normally peak. The atmosphere has already shifted into El Niño mode, and the event is forecast to crest in late fall and early winter.

This is not about “climate change.” It’s about the standard cycles of weather, and the cycle we’re currently in is one that has likely devastated societies in the past. We’re better prepared as a society today, but not all Americans are equally prepared.

Serious households have started doing the quiet math on their own. Grocery bills tell part of the story, and the forecast maps tell the rest, which is why long-term food storage has moved from fringe hobby to mainstream line item in the family budget, with established suppliers like Heaven’s Harvest seeing demand from people who five years ago would have rolled their eyes at the idea. That instinct is not paranoia. It is pattern recognition, and the pattern is worth walking through carefully.

Editor’s Note: Heaven’s Harvest IS a sponsor, but the warnings of this article are real and would be written even if we didn’t have a survival food sponsor. With that said, those who take advantage of what they offer can use promo code “Patriot” for 15% off.

The Fertilizer Clock Is Already Running

While the Pacific warms, the second shock has been unfolding in the Strait of Hormuz. The conflict with Iran turned the world’s most important energy chokepoint into a contested waterway, and the consequences reach far beyond the gas pump. Roughly a third of global fertilizer trade moves through Hormuz, and the disruption sent urea prices up 86 percent year over year by March, with a 53 percent jump in a single month.

The World Bank projects energy prices rising about 24 percent in 2026 and fertilizer about 31 percent. By its own accounting, fertilizer prices ran 35 percent higher in the first five months of this year than the same period last year.

Here is the mechanism the nightly news will not explain. Fertilizer is not a grocery item. It is a time-delayed input. The nitrogen a farmer in Iowa or Punjab could not afford to apply this spring does not show up as a problem this spring. It shows up as a thinner harvest six to twelve months later.

The World Bank’s own food security brief concedes that the effects of reduced applications earlier this season “are likely to become visible only later in harvest outcomes.” Translate that from institutional language into plain English and it means this. The damage is already done, it is already in the ground, and we are simply waiting for it to arrive on the shelf.

Now check the calendar. Six to twelve months from the spring planting season lands us squarely in late 2026 and early 2027. Which is precisely when the strongest El Niño in the instrumental record is forecast to peak, bringing its signature droughts to Southeast Asia, Australia, southern Africa, northern Brazil, and South Asia, the very regions that grow the world’s rice, sugar, and oilseeds.

The World Bank warns openly that a strong El Niño “could disrupt multiple crop belts simultaneously” on top of the conflict-driven input costs. Their baseline projection assumes the Middle East disruptions ease by autumn. What in the last two years of Middle East history suggests that assumption is safe?

The System Has No Slack Left

The comfortable answer is that global markets always adjust. But adjustment requires slack, and the slack is gone. Global cereal production is expected to decline from last year’s records even before El Niño does its work. The UN World Food Programme, hardly a den of right-wing preppers, is calling this the most significant disruption to its supply chains since Covid and the invasion of Ukraine, and its supply chain director put the stakes bluntly.

Today’s supply chain challenges are tomorrow’s hunger crisis.

There is also a political dimension that markets cannot price. When food gets scarce, governments do not behave like economists. They behave like politicians. Export bans, hoarding mandates, and panic buying at the national level turned the modest rice shortfall of 2008 into a global crisis, and analysts are already warning that import-dependent nations are the first dominoes.

The 2015-16 Super El Niño, a far weaker event than what is now forecast, threw tens of millions into food stress across Africa and Asia. This one is projected to be stronger, and it arrives with fertilizer already rationed by price and shipping lanes already contested by missiles.

What Joseph Knew

Scripture does not treat preparation for lean years as faithlessness. It treats it as wisdom delivered in advance to those willing to act on it.

Behold, there come seven years of great plenty throughout all the land of Egypt: And there shall arise after them seven years of famine; and all the plenty shall be forgotten in the land of Egypt.

Joseph did not respond to that warning with a hashtag or a committee. He stored grain during the years of abundance, and when the famine came, Egypt stood while its neighbors begged. The lesson is not that famine is certain. It is that the time to prepare is precisely when preparation still looks optional.

Nobody who filled a pantry in a year of plenty has ever regretted it, and nobody standing in an empty aisle has ever been glad he waited for certainty.

None of this calls for panic, and panic is the enemy of sound judgment anyway. It calls for the same unglamorous prudence our grandparents considered ordinary. Keep some cash margin, know your local growers, and put real food in deep storage while it is cheap and available, because the entire arc of this story is that cheap and available is a closing window.

Families looking for a straightforward place to start can visit Heaven’s Harvest and use promo code Patriot for 15 percent off long-term storable food. The forecasts may yet soften, the strait may yet reopen, and we should pray they do. But hope is a fine thing to hold and a foolish thing to eat.

Could Eating More Fermented Foods Help Improve Mental Health?

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