There are traditional methods for coping with stress, from relaxing in the tub to keeping a bullet journal, but according to the newest study, an effective way to bounce back from stress is to get your fill of foods rich in prebiotics.
While probiotics—those friendly gut bugs—are often lauded for their digestive benefits, prebiotics are less understood. WebMD defines prebiotics as “good carbohydrates that cannot be digested by the human body. They are food for probiotics, and their primary benefit along with probiotics is to help your body maintain a healthy digestive system.”
Researchers from the University of Colorado discovered that regular amounts of prebiotics in your diet can help promote a better balance of gut bacteria and help the body recover following a stressful event. Their study, which appeared in Frontiers in Behavioral Neuroscience, found that including prebiotics—from sources like asparagus, oatmeal, and legumes such as lentils and chickpeas—help our bodies resume normal sleeping patterns following a particularly stressful event.
“Acute stress can disrupt the gut microbiome,” Agnieszka Mika, MD, a lead author of the study told sciencedaily.com. “We wanted to test if a diet rich in prebiotics would increase beneficial bacteria as well as protect gut microbes from stress-induced disruptions. We also wanted to look at the effects of prebiotics on the recovery of normal sleep patterns, since they tend to be disrupted after stressful events.”
For the study, test rats were given a diet of prebiotics for several weeks prior to a stressful test condition. They were then compared against control rats that didn’t eat a prebiotic-rich diet. Researchers found that the rats that ate prebiotic foods prior to the stressful event didn’t demonstrate any stress-induced disruption in their gut and were able to resume healthier sleep patterns more quickly than the rats on the non-prebiotic diet.
Although the study was conducted on rats, the researchers say the results are applicable for humans. According to the study’s lead author, Robert Thompson, MD, “the stressor the rats received was the equivalent of a single intense acute stressful event for humans, such as a car accident or the death of a loved one.”
No adverse effects have been reported from the use of prebiotics, and with the non-digestible fiber found widely in many plants, breast milk and as commercial supplements, Dr. Mika encourages us to get our fill. These are the best foods you can eat to boost your good gut bacteria, because both probiotics and prebiotics are critical to a healthy microbiome, or gut bug community.