Page 58 - FoodFocusThailand No.238 January-February 2026

STRATEGIC R&D

The Unique Benefits of Fermented Vegetables for
Gut and Brain Health
Unlike dairy-based probiotics such as yogurt, fermented
vegetables are rich in diverse beneficial bacteria, as well as plant
compounds like polyphenols and fiber. This combination not only
supports a healthy gut and immune system but also enhance brain
function. Some fermented vegetables naturally contain GABA, a
calming neurotransmitter that helps regulate mood and promote
overall well-being.

Research Highlights: Fermented Vegetables
Support Mood, Reduce Stress, and Promote Infant
รููปที่่� 2: ผลกระทบของอาหารหมััก (เช่่น คีีเฟอร์ โยเกิร์ต คีอมับูฉะ Development
และผักดอง) ต่อแกนลำาไส้้–ส้มัอง Studies have shown promising effects of fermented vegetables on
Figure 2: Schematic representation of the impact of fermented both gut and mental health. Kimchi and sauerkraut, for example,
foods containing probiotics (e.g., kefir, yogurt, contain more than a hundred of bacterial strains, some of which
kombucha, and fermented vegetables) on the
gut–brain axis. have been linked to improvements in mood and emotional well-
being. Tempeh, a fermented soybean product, has been shown
ที่่�มา / Source: Source: Magalhães et al. (2025).
in animal studies to influence the expression of genes involved in
Balancing Stress Hormones serotonin production, a key neurotransmitter for regulating mood.
The gut and brain continuously communicate through Consuming fermented foods is associated with lower stress
the gut-brain axis, and one important pathway is the HPA levels and improved cognitive function in human studies,
axis, which regulates stress hormones like cortisol. When underscoring the broader benefits of regularly incorporating these
this system becomes imbalanced, it can exacerbate foods. Notably, pregnant women who consume fermented foods
stress, anxiety, and mood swings. Consuming fermented may positively influence their infants’ sleep patterns, suggesting
foods, rich in beneficial bacteria, may help maintain the that the effects of these foods may extend beyond the individual,
HPA axis by supporting healthy cortisol levels and stress supporting the health and development of the next generation.
responses. Fermented foods may also increase levels of
BDNF (brain-derived neurotrophic factor), a protein The Challenges of Using Fermented Foods for Mental
that enhances brain plasticity and resilience and helps and Emotional Health
the brain cope with stress. A major challenge in using fermented vegetables to support
mental and emotional health is consistency of composition. Each
batch may contain different probiotic strains and concentrations,
making it difficult for scientists to compare studies or confidently
recommend specific foods. This issue could be addressed by
employing pure microbial strains as starter cultures instead of
relying solely on natural fermentation. Another key challenge is
dosage. It remains unclear how much or how often fermented
vegetables should be consumed to achieve significant mood
benefits. Therefore, more in-depth research in this area should
be encouraged.
Fermented vegetables contain distinctive volatile and flavor-
active compounds that stimulate the senses and appetite,
promoting increased and sustained food intake. They also act as
natural mood enhancers. Packed with beneficial bacteria, they
interact with the gut and brain to help regulate stress, boost mood,
and support cognitive function. From calming neurotransmitters
รููปที่่� 3: อาหารหมัักมัีคีวามัหลากหลายทั�งวัตถุุดิบและกระบวนการ such as GABA to the reduction of inflammation and balancing
ซึ่่�งส้่งผลต่อจุุลินทรีย์และส้ารออกฤทธิ์ิ�ทางช่ีวภาพในอาหาร stress hormones, the science behind these humble foods is
โดยองคี์ประกอบเหล่านี�มัีบทบาทส้ำาคีัญในการส้่�อส้ารลำาไส้้ remarkable. Incorporating kimchi, sauerkraut, tempeh, or other
และส้มัอง ปรับส้มัดุลเย่�อบุลำาไส้้ ระบบภูมัิคีุ้มักัน รวมัถุ่งระบบ
ประส้าท ซึ่่�งส้่งผลดีต่อสุ้ขภาพลำาไส้้และส้มัองโดยรวมั fermented vegetables into your diet is therefore not just a culinary
Figure 3: Fermented foods vary in ingredients and fermentation choice—it is an important natural step toward supporting mental
processes, affecting gut microbiota and bioactive wellness.
compounds. These components influence gut–brain
communication, by modulating the intestinal barrier,
immune system, and nervous system, thereby supporting
overall gut and brain health.
More Information Service Info C009
ที่่�มา / Source: Balasubramanian and Cryan (2024).
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