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Mental Health Issues And Fermented Foods

By Sandra Allonen, RD, MEd, LDN

The addition of fermented foods, including fermented soyfoods, may improve cognitive function for those with mental health conditions.1 Originally developed in Asia hundreds of years ago, there are several types of fermented soyfoods. The most widely available such foods are miso, natto, soy yogurt, tamari, and tempeh.

Miso is a fermented soybean paste that is used as a base for soups, spreads or sauces. Miso soup served with white rice is a traditional breakfast staple in Japan. There are 634 mg of sodium in one tablespoon of miso, so use with caution if you have been advised to watch your sodium intake.

Natto is made from soybeans fermented with Bacillus subtilis. It also is a traditional Japanese breakfast food. It has a strong flavor and powerful smell with a “slimy” consistency. Some say it is an acquired taste. It is an excellent source of manganese and a good source of Vitamin C, Vitamin K and iron.

Soy yogurt is produced like regular dairy yogurt except that soy milk is used instead of milk. It is a wonderful option for those who are lactose intolerant or who are vegan. It can be used in numerous food preparations such as vegetable dips and fruit smoothies, or enjoyed as a snack. Nutrients, such as calcium, may vary from brand to brand, so check the label.

Tamari is a Japanese version of soy sauce. “Wheat free” tamari can be used for people with gluten intolerance. Like miso, it is high in sodium and should be used with caution if you have been advised to limit your sodium intake. Tempeh is created in a fermentation process that binds whole soybeans into a firm cake form. Originally from Indonesia, it is very versatile food. It can be crumbled and used as a base for chili, sliced thin and pan fried as tempeh “bacon” or grilled for a veggie burger. Its flavor has been described as meaty, nutty and mushroom like. It is also low in sodium; one cup contains 15 mg of sodium.

Tempeh Chili

2 tablespoons soy oil

1 medium onion, diced

1 clove of garlic, minced

One 8-ounce package tempeh, crumbled finely

1 large red bell pepper, diced

1/2 cup low sodium tomato sauce

15-ounce can low sodium kidney beans, drained (or 1 1/2 cups cooked)

15-ounce can low sodium black beans, drained (or 1 1/2 cups cooked)

1/2 teaspoon cumin

2 teaspoons chili powder

¼ tsp teaspoon crushed red pepper flakes (or more to taste)

Plain soy yogurt

Heat the olive oil in a large pot over medium heat. Add the onions and garlic, cook for 5 minutes, and then add the tempeh. Cook till the tempeh begins to brown, 5 to 8 minutes. Add the red pepper and cook until it is tender, another 5 minutes.

Add all of the remaining ingredients, along with half a cup of water. Reduce heat to a simmer and cook until the chili is fragrant, warm, and the flavors have come together (25 to 30 minutes). If the chili becomes too thick, add more water. Serve with a dollop of soy yogurt and enjoy. Serves 4-6

Calories per serving, 375 calories; total fat, 12 g; sodium, 307g; total carbohydrates, 47g; protein, 22g; fiber, 16g; calcium (100 g), 10% DV; iron (4 g), 22% DV; Vitamin A (1096 mg), 40% DV; Vitamin C (47 mg), 66% DV.

References

1. Selhub, E. M., Logan, A. C. and Bested, A. C., Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry, Journal of Physiological Anthropology 2014, 33:2.

About the Author

Sandra Allonen, RD, MEd, LDN, is an outpatient dietitian at the Beth Israel Deaconess Medical Center in Boston. She is also a community nutritionist for the Family Van in Boston. She is a graduate of Framingham State University (FSU) and completed her dietetic internship at FSU.

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