Fermented foods have long been a staple across cultures for centuries, India's curd and pickles, sauerkraut of Europe, and kimchi of Korea. They are not only a matter of tradition and taste, but increasingly a solution to gut health, immunity, and wellness. Emerging science suggests they could quite possibly unlock improved mental health, influence neurotransmitters, and soothe anxiety and depression.

Fermentation is a natural process by which microorganisms such as yeast or bacteria break down complex food molecules. Not only is it self-preserving for foods, but it also enhances their nutritional content. As foods ferment, they release short-chain fatty acids that help digest food and nourish cells in the intestines. The process also makes the nutrients more accessible, producing B-vitamins, vitamin K2, bioactive peptides, and organic compounds like lactic and acetic acid. Enzymes developed during fermentation assist in the breakdown of carbohydrates, protein, and fat, and retard anti-nutrients such as phytates and oxalates facilitating mineral absorption such as iron, zinc, calcium, and magnesium.

Fermented foods typically contain live microbes, probiotics such as Lactobacillus and Bifidobacterium. Even if the microbes are killed, their waste, which are called postbiotics, retain the capacity to achieve health benefits.

The mantra "a healthy gut equals a healthy you" never rang more true. Fermented foods deliver beneficial bacteria that rebalance microbes, combat harmful microbes, and support digestion. Live-culture ferments provide metabolites in the form of short-chain fatty acids, bacteriocins, and organic acids that push out pathogens, lower gut pH, and promote good bacteria.

Fermentation also predigests carbohydrates and complex proteins, tenderizing food on the digestive tract. Enzymes in fermented milk help lactase-deficient individuals digest milk products easily. Additionally, the breakdown of antinutrients improves mineral absorption—a critical advantage over vegetarian diets.

How Fermented Foods Boosts Immunity?

A healthy immune system starts in the gut. By providing support for probiotic gut bacteria, fermented foods are able to modulate immune function, improve gut-barrier integrity, and cause regulatory T-cell responses that control inflammation. Yogurt, kefir, and fermented cereals stabilize intestinal flora, which can indirectly improve overall immunity and protect the body from infection.

What Is The Gut-Brain Axis?

Your gut and brain are in constant communication through what is known as the gut-brain axis. This "highway" connects the gut and central nervous system by nerves, hormones, and immune signals. A balanced gut microbiome can soothe inflammation, regulate neurotransmitter production, and influence mood and thought. An imbalanced gut, however, can contribute to depression, anxiety, and cognitive decline.

Research more and more points towards fermented foods to be the key players in this regard. Research in EMBO Molecular Medicine identified probiotic-rich fermented foods to reduce depression and anxiety. In a mice study, mice with probiotics from fermented foods showed less stress and anxiety-like behaviors. The mechanism is through modulation of neurotransmitters such as gamma-aminobutyric acid (GABA), which controls nerve activity in the amygdala area of the brain—the brain region responsible for fear and emotion.

How Fermented Foods Influence Neurotransmitters?

The gut microbiome has a direct influence on the production of neurotransmitters. Nearly 95% of the neurotransmitter serotonin, the "feel-good" one, is produced in the gut. The probiotics in fermented foods can influence serotonin and other neurotransmitters like dopamine and GABA, which have a direct influence on mood, anxiety, and sleep. In essence, what you eat can influence how you feel directly.

Benefits for Specific Health Conditions

Fermented foods are helpful in an array of conditions:

Gastrointestinal illnesses: Yogurt, kefir, and curd rice can restore intestinal balance with antibiotic therapy or occasional IBS.

Lactose intolerance: Cultured milk is more easily digested.

Mineral deficiency: Fermented legumes and cereals increase iron and zinc bioavailability.

Oral and vaginal health: Food containing lactobacillus might maintain healthy bacterial counts.

However, fermented foods must be eaten under careful circumstances: immunocompromised people, histamine intolerance, active SIBO, or hypertensive patients have to hold back on aged or high-sodium ferments. Pregnant women should opt for clean, pasteurized sources to play it safe.

Tips to Eat Fermented Foods Effectively To Reap Mental Health Rewards

For best mood-boosting effects of fermented foods, choose products with live and active cultures. Pasteurized products have zero live probiotics and therefore are less effective. Notably, fermented alcoholic beverages like beer or wine do not have the same probiotic effects.

Yogurt and Kefir: Both have Lactobacillus and Bifidobacterium, linked to reduced anxiety and depression.

Kimchi and Sauerkraut: Rich in lactic acid and prebiotic fibers to nourish beneficial bacteria.

Miso and Tempeh: Provide brain-benefiting probiotics and amino acids that assist with mental health.

Steer clear of excessive sodium and sugar, since excessive intake can disrupt gut microbiome balance and eliminate the benefits.

What Is Nutritional Psychiatry?

Nutritional psychiatry encourages paying attention to food's impact on mood. A convenient technique is a two-to-three-week trial period of a "clean" diet free from processed foods and sugar and tracking changes in body and mind. Gradual reintroduction of foods allows you to identify the foods that enhance or hamper your mood, showing the strong link between diet, gut microbiome, and mental health.

While fermented foods contain strong benefits, moderation is the key. Bloating, gas, or an upset stomach can happen in a few individuals if they overindulge. For most individuals, incorporating a variety of fermented foods in a total balanced diet is the best means to get both gut and brain reward.

Fermented foods are more than a culinary or cultural trend—potentially, they are a gateway between gut health, diet, and mental wellness. By affecting neurotransmitters, supporting gut microbiota, and enhancing nutrient absorption, fermented foods offer tangible value to mood regulation, anxiety alleviation, and overall health. Incorporating live-culture ferments like yogurt, kefir, kimchi, and miso into your daily regimen might be an easy yet potent way to improve both brain and body.

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes

While morning sun beams are said to be a productive and a consistent start to the day, evening workouts are known for reducing stress after a monotonous routine.

But while experts have dividing views on which time is better for a session, research shows that both have their own benefits.

Here’s why getting a quick workout done before work is good for you:

1. Improve Cognitive Function And Productivity

Morning exercises also stimulates the release of neurotransmitters like dopamine (feel-good) and norepinephrine (fight-to flight), increasing blood flow which keeps you attentive throughout the day.

2.) Reduced Muscle And Joint Stiffness

Seated knee extensions, hamstring stretches and mini squats ease inflammation in knees and joints, which further improves mobility.

3.) Boost Metabolism and Positive food choices

By utilising store fat as fuel, exercising in the early hours stabilizes blood sugar and reduces cravings for unhealthy food. Workouts also allow muscles to absorb glucose from the blood preventing spikes after breakfast and during the day, preventing the development of Type-2 diabetes in the future.

4.) Positive Psychological Impact

You will feel a sense of accomplishment and achievement before starting the day which can boost overall brain health.

However, evening workouts also have many advantages including:

1.) Enhanced Physical Performance

This leverages the body's natural circadian rhythm in the evening which increases flexibility, strength and potentially allows for more vigorous workouts.

Research shows that individuals may take up to 20 percent longer to reach exhaustion, allowing time for heavy weightlifting and intense cardio effective for weight loss.

2.) Promotes Better Sleep

Exercising in the evening, improves blood vessel elasticity and reduce vascular resistance that overall helps to regulate cardiovascular health.

Consistent evening exercise stabilises heart health, experts observe that workouts can keep blood pressure lower for up to 24 hours.

3.) Increased Calorie Burn

In the evening, the body is better able to absorb and transport oxygen to active muscles leading to improved energy during exercise.

4.) Appetite Regulation

High-intensity evening exercises can reduce levels of ghrelin, the hormone that triggers hunger, which manages calories and regulates appetite.

AI-generated videos with deep, dramatic voiceovers are flooding TikTok and Instagram, promising that a spoonful of chia seeds in water can fix digestion, melt fat and transform gut health almost overnight. The clips look slick, confident and science-backed. But experts say this latest wellness trend needs a reality check.

The chia seed challenge and the social media hype

The so-called chia seed challenge has exploded online, with millions of views across platforms. Health and wellbeing influencers, along with AI creators, are pushing the tiny seeds as a cure-all for weight loss and bloating. While chia seeds are not new to nutrition science, dieticians and media experts warn that social media often stretches the truth.

With so much content out there, it has become harder to tell what is genuine health advice and what is exaggerated clickbait.

What exactly are chia seeds?

Chia seeds come from the flowering plant Salvia hispanica, which resembles lavender. Native to Mexico, chia was a staple in the Aztec diet and has since been introduced to parts of Australia, including the Northern Territory, Queensland and Western Australia’s Ord Valley in the Kimberley.

They are commonly added to smoothies, overnight oats, puddings and even homemade jams. Found in supermarket health aisles, chia seeds can be black or white, with no nutritional difference between the two.

Are chia seeds actually good for you?

Amelia Harray, a dietician at the University of Western Australia, told ABC News, chia seeds deserve their reputation as a nutritious food, just not the miracle status social media gives them.

“Like lots of nuts and seeds, chia seeds are absolutely superfoods,” Dr Harray said. “They are about 24 per cent protein and they are a complete protein source, meaning they contain all nine essential amino acids.”

Chia seeds are also high in fibre, around 33 per cent, including both soluble and insoluble fiber. According to Dr Harray, fibre supports gut health, helps lower cholesterol and keeps you feeling full for longer.

However, she warned against suddenly consuming large amounts. “If someone has a very low-fiber diet and then starts eating lots of chia seeds, they might experience bloating or abdominal cramps,” she said.

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Do you need to soak chia seeds first?

One popular claim online is that chia seeds must be soaked to “activate” their benefits. Dr Harray says that is not true.

“We know you do not need to soak chia seeds to get the nutritional benefits,” she said. “That idea is not supported by evidence.”

Chia seeds can be eaten soaked or unsoaked, sprinkled over yoghurt or cereal. When soaked, they form a gel, which some people find easier on digestion. Dr Harray does caution against eating dry chia seeds by the spoonful, as they can swell and become a choking risk.

Why you should question viral health videos

Tama Leaver, a professor of internet studies at Curtin University, says the chia trend is part of what he calls the “wellness loop.”

“Some creators stick close to health advice, but others push it as a miracle cure,” Professor Leaver said. “That exaggeration is how they get clicks and make money.”

He added that AI-generated videos make it even harder to trust what you see. “We cannot take anything at face value,” he said, urging users to check who is behind the content and whether claims are backed by real evidence.

In short, chia seeds can be a healthy addition to your diet. Just do not believe every booming AI voice that promises they will change your life overnight.