326: Psychobiotics & the best foods for managing stress | Leading scientists Bonnie J. Kaplan, Ph.D. & Julia J. Rucklidge, Ph.D.

Psychobiotics

Psychobiotics, a burgeoning field of study, explores the impact of specific bacteria on mental health. Julia Rucklidge highlights the challenges in this research, noting the high placebo effect and variability in bacterial strains used in studies. Despite these challenges, there's potential in using psychobiotics for mental health benefits, though results can vary depending on the strains and concentrations used 1. She explains:

It's the same idea as supplements like minerals and vitamins in a pill form. It's that you're taking those probiotics, those good bacteria, the bacteria that we know are healthy for our gut.

--- Julia Rucklidge

Jason Wachob and Rucklidge also discuss the Mediterranean diet, which includes psychobiotic-rich foods like yogurt, as a potential dietary approach to support mental health 2.

   

Prebiotics & Diet

Prebiotics play a crucial role in supporting gut health, which in turn impacts mental well-being. Bonnie Kaplan emphasizes the importance of a whole foods diet, rich in prebiotics, to nourish beneficial gut bacteria 3. She points out that nutrient density in foods is declining due to soil depletion, which affects the availability of vitamins and minerals. This decline underscores the need for regenerative agriculture to restore soil health and improve food quality. Kaplan explains:

If you're really eating a whole foods diet, you are providing the prebiotics for the good gut bacteria and other microorganisms.

--- Bonnie Kaplan

Jason Wachob and Kaplan also discuss the balance between Western and Eastern approaches to health, highlighting the complementary roles of pharmaceuticals and meditation 1.