Is it difficult to have enough rest? According to a new scientific review, there may be a connection between eating fermented foods and getting better sleep.
Many human and animal studies found that probiotics, found in foods such as kimchi, miso and yogurt, helped the subjects fall asleep faster, sleep longer, maintain deeper sleep, less nights, or increase morning alerts to achieve better sleep. This review is the latest study of the latest research and eyes of the research on how the intestine interacts with the brain.
It was published last month Food Science JournalThis study was carried out by two researchers. Central Food Technology Research Institute In MySuru in India: Researcher Akanksha Singh and Pradeep Sing DeGi Dr. Dr. PRADEEP SING NEGI is a chief scientist and head of the Department of Fruits and Vegetables. The two scholars were boring for years of research to learn everything about fermented foods and how to sleep. There is a matter to know here.
What did this study analyze?
To reach the conclusion, NEGI and SINGH reviewed 61 scientific studies released between 1995 and 2024 and reviewed compounds that contributed to healthy intestines known as sleep, brain, intestines and “biological organs”. Fermented foods such as Kefir, SauerkraT and Tempeh are made of controlled bacterial growth, which provides one type of biological (probiotics) with a dull taste.
Several studies have found a connection between foods with fermented food and sleep improvement. For example, one 2020 Study Fermented milk has found reducing insomnia in mice. The mouse with fermented carrot juice slept longer. 2022 StudyThe mice drank with fermented milk and pomegranate juice have less sleep awakening, deeper and more restored sleep. 2023 Study.
More importantly, many studies on humans show similar results. no way 2024 Report On the result National Health and Nutrition Examination Survey (NHANES) Since 2009-2018, 49,693 American adults’ reactions have been reviewed, showing that people who eat yogurt or take probiotics supplements have reduced sleep disorders. According to the smaller 29 people study Since 2009, the elderly adults who drank one -third of fermented milk each day fell asleep faster and the night awakening decreased.
Also, one 2017 Study The subjects of the medical students drank more than half a glass of fermented milk every day for 11 weeks before and after the test. Students who drank fermented milk maintain stable sleep quality, while the placebo targets have seen that sleep quality decreases as the test gets closer.
How is the intestine and the brain connected?
The ability to affect the surface of fermented foods is hinge in the relationship between the intestine and the brain. Probiotics of fermented foods contribute to healthy intestines by introducing better bacteria to the digestive system.
Already there is a tank microorganism, including bacteria in the gastrointestinal tract. These are known as “intestinal microorganisms,” and in addition to many other physical functions, they are important for healthy functions of digestion and immune system.
Probiotics adds more beneficial microorganisms to the intestine, and the intestinal microorganism guns are connected to the brain by saying that the microorganisms-gart-brain axis. This axis mediates the relationship between the intestine and the sleep. Therefore, the chain of the relationship here means: Probiotics adds good bacteria for intestines, intestinal bacteria are important for many body systems, including digestion, and the intestine is connected to the brain and is connected to sleep. The Microbiota-Gut-Brain axis is complicated, but more and more research is trying to understand it.
“In the last decade, researchers have made amazing progress in understanding how the intestinal microorganisms are delivered to the brain through neurotransmitters, immune signals and metabolic routes,” said Food & Wine. “The researchers did not recognize that they are related to actively exploring ways to manipulate intestinal microbial guns for benefits such as reducing anxiety, improving moods, and improving sleep quality.”
Some of the complex and fascinating intestinal brain relationships are bidirectional properties, so the intestines affect the brain and vice versa. NEGI said, “Sleep defects interfere with the intestinal microbial cluster, causing inflammation, stress hormone imbalances, and even the imbalances of beneficial and harmful bacteria associated with metabolic disorders. “On the other hand, the imbalance microbial cluster can affect neurotransmitter, immune response and melatonin production, which can damage the sleep.”
Researchers explore the role of intestinal brain in other medical fields. “Especially when learning about Parkinson’s disease and other neurological disorders, microorganisms are interested in the brain axis.” Dr. Rachel RoomJOHNS HOPKINS Center for Sleep and Wellness Details for neurological professors and assistants, food and wine.
Salas pointed out that neurological research and sleeping research could overlap, “Parkinson’s disease patients have REM behavioral sleep disorders, and there’s certain research on how all this connects.
Do I have to eat more fermented foods to improve sleep?
According to the analysis of NEGI and Sing, the result indicates that integrating the life system into the diet can help solve sleep -related problems. This includes both approvalBiology (bacteria found in fermented foods such as Sauerkraut and kefir) and dictionaryBiology (fibers found in foods such as beans and oats).
But the two scholars also emphasize the need for more research. Existing research on fermented foods and sleep is limited by small sample size and various research designs. For example, other studies use other strains probiotics. Existing studies show that fermented foods can help improve sleep quality.
Since the conclusion is not yet clear, Salas is not recommended for fermented foods for improving sleep quality. “Many patients are interested in suggestions for food to eat, but they can’t keep their beds and go to bed, but don’t eat spicy food or heavy meals at bedtime.
“After that, it’s about the experiment. I definitely seem to help patients who eat certain foods, such as fermented foods. Fermented foods can be mentioned that there are some studies behind (they) supporting sleep and overall intestinal health. ”
There are a variety of options that you can enjoy to experiment with yourself and add more fermented foods to your food. You can test dairy products such as MISO, KOMBUCHA, TEMPEH, KEFIR, Yogurt, Buttermilk and Provolone, Gouda and Cheddar. You can also eat blue vegetables such as kimchi, sauerkraut and sometimes pickles.
When purchasing a pickle, make sure that it is actually fermented, not pickled in vinegar. If you see only salt, spices and vegetables on the list of ingredients, it is almost definitely fermented. This fermented vegetable absorbs the sour taste from the reaction between the natural sugars of the bacteria and the vegetables, but if the vinegar is visible in the list of ingredients, the pickle can be a signal that it obtains acidic profiles from additional ingredients, not the fermentation process.
What is the following?
Researchers will have to do more research before looking for science to tell you exactly what fermented foods and how many of them will eat for better night sleep. This most recent review is recommended to observe a larger and diverse population and adopt a standardized research protocol in future analysis.
The complex and two -way characteristics of the intestinal brain relationship are challenged because it is difficult to separate the cause and the result. NEGI asks this question, “Do you have poor sleeping sleep or the intestinal microbial cluster causes sleep disorders?” To solve this problem, researchers suggest that scientists can help scientists better understand the role of microorganisms in the body by using controlled tests and high -end microbial sequencing.
Nevertheless, the future of fermented foods and sleep is bright. NEGI said, “New research is especially regular in the fields of probiotics, prebiotics and personalized nutrition. “Future research is likely to focus on precision probiotics, and we will adjust certain strains for target benefits such as better sleep or stress reduction.” And in the meantime, it is not painful to integrate salted cabbage, kombucha, yogurt or fermented food into a diet every day.
