New research suggests that a bacteria found in fermented foods and yogurt may help your body better manage stress and reduce the risk of depression and anxiety.
Mental health is complex, but new research suggests that a bacteria found in fermented foods and yogurt may help prevent depression and anxiety.
Researchers at the University of Virginia School of Medicine have discovered that the bacterium Lactobacillus helps the body manage stress, potentially preventing the onset of mental health conditions like depression and anxiety.
Earlier research suggested that the bacterium could reverse depression in mice.

Does yogurt help anxiety and depression?

Sas Parsad, nutritionist at The Gut Co said this study adds “valuable insights” to the connection between gut health and mental well-being, a growing area of interest in the field of nutrition.
“The fact that Lactobacillus, commonly found in fermented foods and yogurt, is linked to stress management and potential prevention of depression and anxiety opens up exciting possibilities for holistic approaches to mental health,” he noted.

Dr. Bankole Johnson, neuroscientist and founder of Casa Privée in Miami, agreed. He said this study highlights the role of gut microbes on stress and anxiety and in turn, how diet affects our mental well-being.
“Microbiota influences brain signaling, so changes in microbiota alter brain stimulation. This is an important effect and suggests that we really may be what we eat,” he said.
Lactobacillus’s role in supporting mental health can be attributed to its impact on the gut-brain axis, said Parsad.

“The gut is often called the “second brain” due to the bidirectional communication between the gut and the central nervous system,” he explained.
“When abundant in the gut, Lactobacillus appears to modulate this communication, influencing the production of neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which play key roles in mood regulation.”
What’s more, Lactobacillus seems to lessen inflammation in the gut, which Parsad said may indirectly contribute to improved mental health.

What is the most effective mental health treatment?
Of course, it would be unwise to suggest that simply getting more Lactobacillus into your diet could be a catch-all prevention tactic for mental health problems.
Eating a healthier diet can certainly improve your mental health and impact how you respond to stress, but Lactobacillus is not a substitute for treatment. Rather, it can complement it.
How mentally well we feel can be impacted by everything from experiencing childhood trauma or social disadvantage to genetics, age, lifestyle, and much more.
Parsad concurred. “We must recognize that diet is just one aspect of mental health management and that lifestyle factors, including regular physical activity, adequate sleep, and stress management techniques also play crucial roles,” he noted.

What foods are good for anxiety and depression?

If diet is one area in which you want to improve, then Parsad recommended increasing your intake of Lactobacillus by incorporating fermented foods into your diet, such as:
• yogurt
• kefir
• sauerkraut
• kimchi
• pickles
Ideally, you’ll consume one serving of fermented food per day. If that feels like a tall order, Parsad said high quality probiotic supplements containing Lactobacillus strains are a good alternative.
What other foods are good for stress relief and mental health?
“Beyond Lactobacillus-rich foods, a diet rich in omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts) has been associated with reduced depressive symptoms,” said Parsad.
Other foods that may benefit mental health include:
• antioxidant-rich fruits and vegetables
• whole grains
• foods containing magnesium (i.e., leafy greens, nuts, and seeds)
Takeaway
The findings of this study in mice add weight to the idea that the foods we eat can contribute to our mental well-being.
They suggest that a bacteria like Lactobacillus may improve resilience to stress, potentially lowering the risk of developing a mental health condition like depression and anxiety.
But it’s important to remember that diet is just one aspect of mental health, and sometimes medical treatment and/or professional support is needed.