Probiotic Foods for Mental and Physical Wellbeing

The gut and the brain are directly connected to one another and disruption of wellbeing in the whole body can occur when there is inflammation on either side. Anxiety and stress can cause discomfort and in severe cases, be a cause for Irritable Bowel Syndrome. Nourishing the gut fosters health within the rest of the body and may especially improve the wellbeing of individuals living with a disability as it may lower symptoms of anxiety and depression.

Probiotics are naturally found in foods such as:

·        Pickled vegetables

·        Kimchi

·        Yoghurt

·        Kefir

·        Kombucha

·        Sourdough bread

·        Cheddar or parmesan cheese

·        Apple cider vinegar

·        Miso

·        Tempeh

A recipe rich in probiotics you may like to try is this dish by Sara Buenfeld:

Miso salmon with ginger noodles

Ingredients:

·        2 nests wholemeal noodles

·        (100g)

·        1 ½ tsp brown miso

·        2 tsp balsamic vinegar

·        ½ tsp smoked paprika

·        2 skinless wild salmon fillets

·        (230g)

·        1 tbsp rapeseed oil

·        30g ginger

·        cut into matchsticks

·        1 green pepper

·        deseeded and cut into strips

·        2 leeks

·        (165g), thinly sliced

·        3 garlic cloves

·        finely grated

·        160g baby spinach

Method

• step 1

Put the noodles in a bowl, cover with boiling water and set aside to soften. Heat the grill to medium and place a piece of foil on the grill rack. Mix 1 tsp of the miso with the vinegar, paprika and 1 tbsp water. Spread over the salmon and grill for 6-8 mins until flaky and cooked.

• step 2

Heat the oil in a wok and stir-fry the ginger, pepper and leeks over a high heat for a few mins until softened. Add the garlic and cook for 1 min more. Drain the noodles, reserve 2 tbsp water and mix with the remaining miso.

• step 3

Add the drained noodles, miso liquid and spinach to the wok and toss over the heat until the spinach wilts. Pile onto plates, top with the salmon and any juices and serve.

Probiotics work wonders for our bodies and incorporating little amounts of them throughout your meals might help brighten up your days that little bit more! As always, consult your doctor before making any changes to your diet, especially in cases of chronic conditions and allergies. We empower you to research for yourself too, as knowledge is a powerful tool that strengthens our sense of capability. 

Thank you for reading!

References:

https://www.bbcgoodfood.com/recipes/miso-salmon-ginger-noodles

https://www.bbcgoodfood.com/health/health-conditions/top-probiotic-foods

https://casadesante.com/blogs/probiotics/best-probiotic-for-learning-disabilities?srsltid=AfmBOoopecpVJpMLNDBVAHxo_4Vyawu6CjxHywswHU_RUazzGwwlWF9y