Probiotics as Anxiolytic Support? The Evidence Says Yes

A recent study (1) reported that individuals consuming probiotic-rich foods experienced significantly lower anxiety severity, with the effect being particularly notable in men. Researchers described probiotics as “promising anxiolytic agents” due to their ability to increase key neurotransmitters such as GABA and serotonin—both central to mood regulation.

GABA is a neurotransmitter that makes us feel calm & balanced, which has a direct impact on anxiety. Serotonin is primarily produced in the gut (around 90%) and it is our feel good neurotransmitter, which gives a sense of stability, positivity & stress resilience. So you can see how important these fermented foods with their Lactobacillus species are for emotional health!

A 2024 Systematic Review across multiple trials found that Lactobacillus and Bifidobacterium species demonstrated prominent efficacy in supporting individuals with anxiety symptoms (2). Whilst you can get some species of Bifido in ferments it’s less than that Lactobacillus, however if you make your own yoghurt & add Bifido species you will innoculate your gut!

Here are some fermented foods & drinks to start regularly adding to your diet.

 • Yogurt plain with Lactobacillus

 • Kefir

 • Kimchi

 • Raw sauerkraut

 • Kombucha, miso paste, pickled vegetables, tempeh etc.

These whole-food probiotics can be a gentle yet effective addition to mental-wellbeing protocols.

Timeline considerations - Many individuals notice shifts in mood or digestion within a few weeks, while more substantial changes may unfold over several months of consistent intake.

Caution: If you have reactions (gas, bloat, histamine symptoms etc) then work with a naturopath (such as myself) or nutritionist to work on gut dysbiosis or histamine issues. Some stool testing could also be advisable.

I hope this inspires you to add fermented foods into your diet each day!

Shine bright, Nic

Note: here is a company i regularly recommend if you dont want to make your own fermented foods & drinks - GoodBugs Or for my Taranaki locals shop Down to Earth Organics where you’ll also find true fermented kombucha & sourdough made by Franziska of Bumblebee! The supermarket kombucha isnt a true ferment as it doesn’t grow a scoby!

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References:

1. Tae H, Kim T-S. The effect of prebiotic and probiotic food consumption on anxiety severity: a nationwide study in Korea. Frontiers in Nutrition. 2024;11:1385518. doi:10.3389/fnut.2024.1385518

2. Zhang J, Huang X, Xue M, et al. Strain-specific effects of probiotics on depression and anxiety: a meta-analysis. Gut Pathogens. 2024;16:46. doi:10.1186/s13099-024-00634-8 ndg haiha