The best food to fight depression

Ask a nutrition expert for their top foods and there’s a good chance they’ll tell you yoghurt.

Packed with calcium and protein, it’s a nutritional powerhouse and now a new study has found it could also boost your mood. The research out of the Netherlands has found that probiotics (the live bacteria found in yoghurt) can also reduce feelings of depression.

During the study, scientists asked 40 participants to consume a powder containing either two grams of probiotics or placebo mixed with warm water or milk every day for four weeks. They also answered a questionnaire determining their likelihood of having depressive thoughts both before and after the experiment period.

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The group who took the probiotic powder over the four weeks had a significant reduction in negative thoughts – particularly aggressive or ruminative ones. “Ruminative thoughts are most important in predicting the onset and development of depression,” lead study author Laura Steenbergen told Yahoo Health. “This makes the effect of probiotics on cognitive reactivity to sad mood a promising finding.”

Probiotics have long been promoted in enhancing the population of “good” gut bacteria, keeping your digestive system working in order but emerging research suggests there’s also a strong line of communication between your gut and your brain.

One study published in the journal Nature found that gut health can impact brain functions, like decision making, while other research has linked stress with gastrointestinal disorders.

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This particular study focused on probiotic supplements but adding fermented foods like yoghurt, kefir, aged cheese, kimchi, pickles and tempeh to your diet will also bring nutritional benefits. It’s important to eat probiotics regularly to see the rewards, so eating a yoghurt once a week won’t have the same benefits as eating it every day.

If you do choose a probiotic supplement – talk to your GP first. And be sure to keep an eye on the expiration date and always follow the instructions for proper storage. The bottom line: if your gut is working well it may have a positive impact on your brain function too.

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