Fermented foods may offer benefits for cognitive function by influencing the gut-brain axis, a communication network between the gut and the brain. These foods contain live microorganisms, such as probiotics, which can help balance the gut microbiota. A healthy gut microbiome produces substances like neurotransmitters and vitamins that support brain health and nerve function.
Research has shown that certain probiotics found in fermented foods, like *Lactobacillus delbrueckii* subsp. *lactis*, can improve cognitive performance in people with mild cognitive impairment. In a clinical trial, supplementation with this probiotic led to better memory, faster reaction times, and improved cognitive test scores compared to a placebo. This suggests that modulating gut bacteria through fermented foods might help maintain or enhance cognitive abilities by affecting gut metabolites and brain signaling pathways.
Fermented foods also contribute to gut health by increasing microbial diversity and producing bioactive compounds that reduce inflammation and improve metabolism. Since stable metabolism and reduced inflammation are important for brain function, these effects may indirectly support cognition. Additionally, fermented foods can improve mood and reduce anxiety, which are linked to cognitive performance.
Common fermented foods include yogurt, kefir, sauerkraut, kimchi, miso, and natto. These foods not only provide probiotics but also make nutrients easier to absorb, further supporting overall brain and body health. While more research is needed to fully understand the extent of cognitive benefits, current evidence points to fermented foods as a promising, natural way to support brain health through gut microbiome modulation.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC12567422/
https://www.nm.org/healthbeat/healthy-tips/nutrition/best-food-for-a-healthy-brain
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1650633/full
https://www.stelo.com/en-us/blog/nutrition/fermented-foods-for-glucose-gut-health
https://www.unc.edu/discover/kombucha-kefir-and-kimchi-keep-your-microbes-happy/
