“I’m a nutritional therapist – this one easy habit can transform your mood”

A quick scroll through Instagram and it’s hard to miss – jars fizzing, bottles bubbling – recipes for kefir, kimchi and kraut shared like old secrets. Fermented foods are a firm staple in our kitchens, celebrated for what they can do for the gut.

But, while we might reach for ferments to support our tum, their benefits run deeper – helping to shape how we feel each day.

The gut-brain connection (and why it matters)

We often think of digestion as something that happens quietly in the background, but the gut is far more active than we may realise. It’s in constant conversation with the brain, shaping how calm, clear and balanced we feel.

And this is where fermented foods truly shine.

“Fermented foods contain live bacteria and compounds that interact with the gut microbiome,” says Marilia Chamon, a nutritional therapist, gut health expert and founder of Gutfulness Nutrition. “When we eat them regularly, they can increase microbial diversity – a wider range of good bacteria in the gut.”

And diversity matters. A balanced microbiome supports smoother digestion and can ease bloating, but it also goes further. Our gut bacteria help produce neurotransmitters like serotonin and GABA – chemicals that influence how calm or energised we feel.

“These microbes send signals to the brain via the vagus nerve and influence inflammation levels in the body,” explains Marilia. “Both of these things directly impact our mood and energy.”

Small bites, big shifts

The good news is, small tweaks to our diet can make a huge difference. In 2024, researchers at ZOE found that people who ate two to six servings of fermented foods a day had greater gut diversity and lower inflammation – changes linked to calmer mood and steadier energy.

The takeaway? Gentle consistency pays off. Each bite helps strengthen communication between the gut and brain, creating a calmer, more responsive body-mind connection, and it’s one you can genuinely start to feel.

For women navigating midlife, those shifts can have an even bigger impact – helping to steady mood, energy and resilience from the inside out.

The gut can become more reactive as hormones fluctuate through perimenopause and menopause. Digestion may slow and sensitivities build, while disrupted sleep and fluctuating mood often follow. When that inner balance is disrupted, even small stresses or changes in routine can have a bigger impact.

That’s what makes fermented foods such an easy place to start. They’re an easy addition to daily life – without too much fuss or overthinking.

“It comes down to simplicity,” says Marilia. “We’re often juggling a lot – work, family, caring for others – and we don’t have the time or energy for complicated health routines.”

When life feels full, the things that help most are often the ones that ask the least. “A bowl of yoghurt or kefir for breakfast or a forkful of sauerkraut at lunch is easy, affordable, and requires no extra planning,” explains Marilia.

How to add fermented foods into your diet

The beauty of fermentation is that it doesn’t ask for big change – just small, steady steps. These simple tips from Marilia are an easy place to begin.

What to reach for

Live yoghurt, kefir or sauerkraut are great to start your fermented food journey. Each delivers live bacteria that help your gut regain balance.

Start slow

“With fermented foods, less is more at first,” says Marilia. “Start with a tablespoon a day and build slowly. Too much too quickly can cause bloating.”

Check the label

Look for raw or unpasteurised on the label as these mean that the beneficial cultures are still alive. Avoid products with added sugar or preservatives.

Keep track

Marilia suggests keeping a simple gut-mood journal, making a daily note of bloating, bowel movements, energy and mood. It’ll help to show what’s shifting for you.

Try a two-week trial

Give yourself a gentle two-week window and see what happens. “Fermented foods aren’t a magic bullet,” says Marilia. “They may help some people feel better, while others might need to go slower or avoid certain types if histamine sensitivity is an issue.” Use your journal to spot patterns – small shifts in energy, mood or comfort – and adjust from there.