How Fermented Foods Can Lift Your Mood and Help Reduce Everyday Anxiety

Living in Dubai often means dealing with long working hours, busy roads, quick deadlines, and the general pressure of fast city life. Because of this, many people feel stressed or anxious without even realising it. While exercise, rest, or hobbies help reduce stress, another simple and often overlooked method starts inside the body—more specifically, inside the gut.

In recent years, experts have found that the gut and the brain are closely linked. This relationship is known as the gut–mind connection. It means that what you eat doesn’t just affect digestion—it can also influence your emotions, mood, and overall mental balance.

One group of foods that plays an important role here is fermented foods. These foods contain natural probiotics, often called “good bacteria,” which help keep the digestive system healthy. Many Dubai residents have started adding these foods to their daily meals because they are easy to find, easy to prepare, and may offer mental health benefits.

Below is a simple and detailed look at five fermented foods that may help improve mood and reduce everyday anxiety.

1. Yogurt – A Simple and Effective Mood Supporter

Yogurt is one of the most commonly eaten fermented foods in the UAE. It contains live cultures that help balance the bacteria in the gut.

How yogurt can help:

• Improves digestion

• Reduces bloating, which can make stress worse

• Helps the body produce serotonin, a hormone linked to happiness

• Supports calmness during long, tiring days

Yogurt is easily available in all major supermarkets across Dubai. It is affordable and fits well into almost any meal.

How to eat it:

Choose plain yogurt. Add fruit, nuts, or use it in smoothies. Flavoured varieties often contain added sugar, which reduces the benefits.

2. Kefir – A Fermented Drink Rich in Probiotics

Kefir looks like yogurt but is thinner and drinkable. It has become more common in Dubai because many people prefer it as a quick, healthy option.

Why kefir may help with anxiety:

• Has more probiotic strains than regular yogurt

• Reduces inflammation, which can affect mood

• Supports smoother digestion

• Gives steady energy without a sugar crash

How to include it:

Drink a small glass in the morning or blend it with fruits for a light, refreshing drink.

3. Kimchi – A Spicy Fermented Dish Full of Benefits

Kimchi is a Korean dish made from cabbage and spices. It has become widely available in Dubai thanks to the rising popularity of Asian food.

How kimchi supports a better mood:

• Contains probiotics that affect brain chemicals

• Helps the body produce dopamine and serotonin

• Reduces internal inflammation

• Aids digestion, which affects mental calmness

How to eat it:

Use it as a side dish, mix it with rice bowls, or add it to salads. Kimchi adds flavour and health benefits at the same time.

4. Sauerkraut – Crunchy, Simple, and Good for the Gut

Sauerkraut is a fermented cabbage dish that is salty, crunchy, and full of natural probiotics. Though simple, it offers strong digestive benefits.

Why sauerkraut may support emotional balance:

• Helps maintain a stable gut environment

• Contains fibre that supports longer-term gut health

• May help the body handle stress more effectively

How to include it:

Add a spoonful to sandwiches, salads, or serve it with grilled food.

5. Kombucha – A Fizzy Fermented Tea Gaining Fans in Dubai

Kombucha is now one of the trendiest healthy drinks in the city. It is made by fermenting tea with friendly bacteria and yeast, creating a fizzy, refreshing drink.

How kombucha may help with anxiety:

• Supports gut bacteria that influence mood

• Provides natural energy

• Helps reduce cravings for sugary soft drinks

• Contains antioxidants that support overall wellness

How to drink it:

Enjoy half a bottle to one bottle a day. Choose varieties with low sugar.

How Fermented Foods Support the Gut–Mind Connection

Scientists often call the gut the “second brain” because it contains millions of nerve cells. The gut also produces around 90% of the body’s serotonin, the hormone that helps control mood, sleep, and feelings of calmness.

When the gut is healthy:

• Mood becomes more stable

• Anxiety levels drop

• Digestion improves

• The body handles stress more easily

• Energy levels stay steady

Fermented foods help feed the good bacteria that keep the gut working properly.

Extra Tips for a Healthier Mind

Along with fermented foods, these daily habits can support mental well-being:

• Drink enough water

• Eat more fibre-rich foods

• Avoid too much sugar and processed snacks

• Sleep 7–8 hours

• Stay active—walking or stretching works too

• Spend time outdoors when possible

These habits strengthen both the mind and body.

Improving mental health doesn’t always require big changes. Sometimes, adding a few gut-friendly foods—like yogurt, kefir, kimchi, sauerkraut, and kombucha—can support better mood and reduce daily anxiety naturally.

These foods are simple, affordable, and widely available in Dubai. While they are not replacements for professional treatment or therapy, they can be a valuable part of a healthier lifestyle, especially for people dealing with the fast pace of city life.

Disclaimer 

This article is provided for general awareness only. Fermented foods may support gut and mental health, but they are not a treatment for anxiety, stress, or any medical condition. If you have ongoing emotional, digestive, or health concerns, please consult a qualified doctor, nutrition specialist, or mental health professional. DXB News Network does not replace medical advice and encourages readers to seek professional guidance when needed.