{"id":5536,"date":"2023-07-12T01:56:22","date_gmt":"2023-07-11T18:56:22","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5536"},"modified":"2023-07-12T01:56:22","modified_gmt":"2023-07-11T18:56:22","slug":"can-fermented-foods-help-you-sleep","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5536","title":{"rendered":"Can Fermented Foods Help You Sleep?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">H<\/span>oping to find a new food-first approach to remedy your sleepless nights? Perhaps you\u2019ve already tried out the likes of pre-ZZZ <a href=\"https:\/\/www.wellandgood.com\/tart-cherry-juice-vs-chamomile-tea\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/tart-cherry-juice-vs-chamomile-tea\/\">tart cherry juice and chamomile tea<\/a> tea, or made an effort to <a href=\"https:\/\/www.wellandgood.com\/alcohol-affects-sleep-quality\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/alcohol-affects-sleep-quality\/\">limit your alcohol intake<\/a> in the hours before bedtime.<\/div>\n<p>However, the truth is that the makings for more restful sleep begin well before nightfall, so it makes sense to consider the full scope of your dietary patterns to see where you can make small tweaks that have the potential to yield great results. That said, if you\u2019re not stocking your fridge with <a href=\"https:\/\/www.wellandgood.com\/benefits-of-fermented-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-fermented-foods\/\">fermented foods<\/a> and <a href=\"https:\/\/www.wellandgood.com\/fermented-drinks\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/fermented-drinks\/\">drinks<\/a>, you may want to start doing so for your gut health and sleep quality alike.<\/p>\n<p>Keep reading to see what experts have to say about the connection between fermented foods and sleep. Plus: top tips to get your microbiome, mind, and mood in a better place from the power of the plate.<\/p>\n<h2>Can fermented foods help you sleep?<\/h2>\n<p>In short, a diet rich in fermented foods has the potential\u2014whether directly or indirectly\u2014to enhance sleep. <a href=\"https:\/\/www.sciencedaily.com\/releases\/2023\/04\/230413154458.htm\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedaily.com\/releases\/2023\/04\/230413154458.htm\">Studies<\/a> are currently underway in Ireland to unpack which fermented foods are best for brain health, which, in turn, may also have the ability to support better sleep. To date, these studies \u201cdemonstrate a correlation between a diet high in fermented foods and improved sleep quality, though more research is needed to prove the connection between fermentation and sleep quality,\u201d says <a href=\"https:\/\/www.medicalofficesofmanhattan.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.medicalofficesofmanhattan.com\/\">Pratima Dibba, MD<\/a>, a board-certified gastroenterologist with Medical Offices of Manhattan. But how might these mouth-puckering bites and beverages translate into benefits for sleep?<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/fermented-foods-sleep\/\" current-title=\"\u2018I\u2019m a Gastro, and Eating More of These Fermented Foods Can Boost Your Sleep\u2014In Addition to Your Digestion\u2019\" current-image=\"Stocksy_txpce9370e4Yqj300_Small_2591054-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-11\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/fermented-foods-sleep\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/fermented-foods-sleep\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/fermented-foods-sleep\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>\u201cIt is theorized that fermented foods produce tryptophan\u2014a building block for serotonin and melatonin\u2014which are both associated with good sleep quality,\u201d Dr. Dibba continues. (You might recognize tryptophan in relation to Thanksgiving food comas, as turkey is a rich source of the amino acid, as well.)<\/p>\n<p>\u201cWhen you consume tryptophan, it gets converted into serotonin, a neurotransmitter that helps regulate mood and promotes relaxation,\u201d explains <a href=\"https:\/\/www.instagram.com\/nutritionrewired\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/nutritionrewired\/\">Erin Kenney, MS, RD, LDN, HCP, CPT<\/a>, dietitian and CEO of <a href=\"https:\/\/nutritionrewired.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nutritionrewired.com\/\">Nutrition Rewired<\/a>. \u201cSerotonin can then be further converted into melatonin, the hormone responsible for regulating sleep-wake cycles.\u201d Moreover, Dr. Dibba adds that <a href=\"https:\/\/www.wellandgood.com\/amino-acid-gaba\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/amino-acid-gaba\/\">gamma-aminobutyric acid (GABA)<\/a>, another neurotransmitter connected to sleep, \u201cis also produced by the gut microbiome and affected by foods that improve [it],\u201d with fermented fare among them.<\/p>\n<blockquote>\n<p>\u201cIt is theorized that fermented foods produce tryptophan\u2014a building block for serotonin and melatonin\u2014which are both associated with good sleep quality.&#8221;\u2014Pratima Dibba, MD, a board-certified gastroenterologist<\/p>\n<\/blockquote>\n<p>Kenney continues to explain how fermented foods can indirectly enhance sleep by promoting a healthy gut microbiome. That these foods\u2014some of which may also contain probiotics\u2014help restore and maintain a balanced gut, which supports the <a href=\"https:\/\/www.wellandgood.com\/gut-brain-connection\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gut-brain-connection\/\">gut-brain axis<\/a>. \u201cResearch suggests that a healthy gut microbiota can positively influence brain function and mental health, including sleep regulation,\u201d she shares. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6779243\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6779243\/\">One such study<\/a> found that microbiome diversity is positively correlated with sleep efficiency and total sleep time, and negatively correlated with fragmented sleep.<\/p>\n<p>Each of these points considered, a serving or two of fermented foods might not lull you off to sleep in the same way as popping a melatonin supplement would. Nonetheless, they can still support neurotransmitters, hormones, and processes that are crucial to support your mood and circadian rhythm\u2014thus promoting beneficial effects for sleep and beyond.<\/p>\n<h2>5 tips to boost your gut and sleep quality<\/h2>\n<p>Of course, it takes more than consuming fermented foods and probiotics to support gut health (and improve your sleep), but it\u2019s a significant piece of the puzzle overall. \u201cA healthy gut environment can reduce inflammation, enhance nutrient absorption, and support proper digestion, all of which contribute to better sleep,\u201d says Kenney. By heeding her top tips to support your gut, you just might find yourself clocking in more high-quality shuteye in no time.<\/p>\n<h3>1. Enrich your diet with fermented and probiotic foods<\/h3>\n<p>While some fermented foods contain probiotics, <a href=\"https:\/\/www.wellandgood.com\/not-all-fermented-foods-have-probiotics\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/not-all-fermented-foods-have-probiotics\/\">not all of them do<\/a>\u2014but it still pays to get both in your diet. Popular options include the likes of kimchi, sauerkraut, and kefir, each of which have a variety of different options within them. For instance, there are <a href=\"https:\/\/www.wellandgood.com\/radish-kimchi-recipe\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/radish-kimchi-recipe\/\">over 200 types of kimchi<\/a> on offer in Korean cuisine. Meanwhile, you can enjoy kefir made from dairy or oats, with or without flavors, from brands like <a href=\"https:\/\/lifewaykefir.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lifewaykefir.com\/\">Lifeway<\/a>, or via tangy sodas like those from <a href=\"https:\/\/www.drinkbuchi.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.drinkbuchi.com\/\">Buchi<\/a>.<\/p>\n<h3>2. Power up with produce<\/h3>\n<p>To enhance gut diversity, you\u2019ll want to add more fibrous, plant-based foods to your plate. \u201cTo simultaneously improve both gut health and sleep quality, eat a diverse range of fruits, vegetables, whole grains, and legumes,\u201d Kenney advises. While findings from the American Gut Project show that consuming <a href=\"https:\/\/www.wellandgood.com\/healthy-gut-microbiome\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/healthy-gut-microbiome\/\">30 types of plants per week<\/a> resulted in the healthiest microbiomes in participants, don\u2019t stress over reaching this number (though it may be easier to reach than it sounds).<\/p>\n<blockquote>\n<p>While findings from the American Gut Project show that consuming 30 types of plants per week resulted in the healthiest microbiomes in participants, don\u2019t stress over reaching this number (though it may be easier to reach than it sounds).<\/p>\n<\/blockquote>\n<h3>3. Limit foods that are less friendly to your gut<\/h3>\n<p>As you add more nutrient-rich foods to your rotation, you can amplify benefits by reducing your intake of foods that aren\u2019t as ideal for your gut, sleep, and health at large. \u201cLimiting processed foods, especially those that are high in sugar, can help reduce inflammation in the gut,\u201d Kenney notes. Moreover, late-night sugary snacks definitely won\u2019t do you any favors as far as your blood sugar levels and sleep quality are concerned.<\/p>\n<h3>4. Stay hydrated<\/h3>\n<p>To help your brain, gut, and entire body function as it should, it\u2019s essential to maintain hydration levels. \u201cDehydration can allow for unhealthy bacteria to take over in the gut,\u201d Kenney shares. \u201cAim to drink at least half of your body weight in ounces of water per day.\u201d Tip: If twilight trips to the toilet also get in the way of sleeping throughout the night, it can help to <a href=\"https:\/\/www.wellandgood.com\/drinking-water-before-bed\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/drinking-water-before-bed\/\">limit your intake of fluids<\/a> in the hours leading up to bedtime.<\/p>\n<h3>5. Establish a stress-free, calming bedtime routine<\/h3>\n<p>Kenney says that chronically high cortisol levels from stress can disrupt the lining of the digestive tract\u2014not to mention exacerbate conditions like IBS. While you\u2019ll want to find healthy ways to manage stress when it arises throughout the day, it\u2019ll also help to establish a relaxing bedtime routine. Whether that includes reading, meditating, or even sipping on your sleep-friendly tonic of choice, the dietitian notes that calming practices can simultaneously support digestion, a healthy gut barrier, and sleep quality.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hoping to find a new food-first approach to remedy your sleepless nights? Perhaps you\u2019ve already tried out the likes of pre-ZZZ tart cherry juice and chamomile tea tea, or made an effort to limit your alcohol intake in the hours before bedtime. However, the truth is that the makings for more restful sleep begin well &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5536","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5536"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5536\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5537"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}