If you’re someone who struggles with social anxiety, you’re all too familiar with the feelings of self-consciousness, awkwardness, and embarrassment that can arise during even the most ordinary daily experiences. This can significantly impact both your work and personal life, and it may lead you to avoid social situations altogether, which could harm your mental and physical health.
Traditional treatments for social anxiety often involve medications like Paxil or Zoloft, which come with a variety of side effects, or benzodiazepines, a habit-forming class of anti-anxiety medications. On the other hand, some people choose to self-medicate with recreational drugs or alcohol. Both options can wreak havoc on your mind and body.
But there’s an alternative that could help ease your social anxiety without harming your health: fermented food. Let’s take a closer look at this unconventional approach to managing social anxiety and explore some tasty fermented foods you can try today.
The mind-gut connection: Science behind fermented foods
A 2015 study published in the journal Psychiatry Research found that young adults who consume more fermented foods experience fewer symptoms of social anxiety. These findings can be traced back to the mind-gut connection.
Research has shown that the bacteria in your gut can alter your brain chemistry, leading to mental imbalances like anxiety, depression, and other mood disorders. For example, even mice that lack beneficial gut bacteria exhibit their own version of social anxiety by acting awkwardly around and avoiding other mice.
Simply put, if you want to alleviate the uncomfortable symptoms of social anxiety without turning to potentially harmful medications, you should start by focusing on your gut.
Fermented foods: A wealth of benefits for anxiety and beyond
Fermented foods are chock-full of beneficial bacteria that can help restore balance to your gut. In addition to probiotics, these foods also contain other health-promoting nutrients like lactic acid, B vitamins, and omega-3 fatty acids. Here are a few popular fermented food options to get started on your journey to better gut health:
- Yogurt: Packed with probiotics, yogurt is a classic choice for promoting gut health. Choose a plain, unflavored variety to skip added sugars, and add your own fruit or toppings for a healthy, delicious snack.
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Pickles: Not only are pickles a crunchy, tasty addition to a meal, but they also contain beneficial bacteria. Be sure to choose a variety that is naturally fermented and not just vinegar-brined.
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Sauerkraut: This sour, fermented cabbage dish is a great source of probiotics and nutrients like fiber, vitamins C and K, and iron. Enjoy it as a tasty side dish or topping.
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Kombucha: This popular fermented tea beverage contains probiotics as well as antioxidants and a variety of beneficial organic acids. Experiment with different flavors to find one you love.
If you’re feeling more adventurous, you might also enjoy:
- Kefir: Resembling drinkable yogurt, kefir is fermented milk that offers probiotics and a healthy dose of calcium.
- Pickled radishes: For a different spin on pickles, try pickled radishes. They’re a zesty, flavorful addition to your plate that packs a nutritional punch with folate, fiber, riboflavin, and potassium.
- Kimchi: This spicy Korean fermented cabbage is similar to sauerkraut but with more kick. Incorporate it into your meals for a flavor boost and increased gut health.
- Kvass: This Russian fermented drink, akin to kombucha but traditionally made from rye bread, is sometimes made from beets in health-conscious versions. Give it a try for a tart, refreshing beverage.
For those who find fermented foods difficult to stomach, an alternative option is taking a probiotic supplement. As long as you work on improving your gut health, you should be on track for a healthier, anxiety-free life.
