Both the gut and brain are part of complex systems that require an abundance of energy (nutrition) from food in order to thrive. The two are closely connected and in constant communication with one another via the microbiome, vagus nerve, neurotransmitters, hormones and immune system. Consuming wholesome, natural superfoods packed with vitamins, minerals, antioxidants, phytonutrients, protein, fat and prebiotic fiber is key to healthy digestion, elimination, mental performance, concentration and memory. Keeping your gut and brain healthy requires exercise, stress management, sleep, hydration, and foods rich in brain-supporting nutrients.
Check out these 11 gut-brain foods that can help improve your digestion, clear your mind and enhance your performance.
Whether fresh or frozen, blueberries have shown a wide array of cognitive benefits. These benefits are due in part to its anthocyanin content, a flavonoid offering antioxidative and antimicrobial properties. The polyphenols in blueberries reduce inflammation and improve blood flow to the gut and brain. Fiber rich, blueberries contain prebiotic fiber which nourishes the gut microbiome, supports healthy blood sugar and helps keep the bowels moving. Research has shown that consuming blueberries on a regular basis can improve brain function, including learning and memory abilities.
Feeling tired? Try snacking on a small bowl of frozen blueberries. You will be sure to experience a sense of invigoration from both the nutrients and coolness of the food!
Add blueberries to smoothies, salads, oats. Try this Wild Blueberry Smoothie
Broccoli, among other leafy greens, is rich in vitamin K, lutein, folate, and beta carotene, nutrients that are great for brain health. Studies suggest that one serving of leafy greens, like broccoli, every day can help put the brakes on cognitive decline associated with aging. Broccoli has also been shown to offer potential improvements in learning and memory impairments. Cruciferous vegetables which include broccoli, cabbage, cauliflower and Brussels sprouts, contain indole glucosinolates. In the gut, these are broken down into compounds, that activates liver detoxification, healing of the gut lining and immune function. Some research shows that these compounds provide protection against certain cancers and inflammatory bowel disease.
If raw broccoli makes you feel bloated and gassy, try steamed or stir-fried broccoli.
Need a gut-brain boosting lunch? Try Natasha’s Summer Broccoli Salad
Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria. Kale along with other deep green vegetables, are great for the brain. Leafy greens contain a number of compounds that contain antioxidants which help reduce inflammation and boost memory. Vitamin K is a fat-soluble vitamin that helps form sphingolipids, a fat that’s important for brain cell function.
For a healthy start to your day, try Sweet Potato, Red Onion and Kale Hash
Rich in healthy fats, your brain loves avocados. The monounsaturated fat in avocados can help improve blood flow, which is important for oxygen circulation to the brain, keeping your neurons firing and healthy. Avocados are also a source of lutein, which has been shown to improve memory and problem-solving efficiency. Including avocados in your diet is recommended to protect cognitive health. Avocados are packed with prebiotic fiber. A 2021 study published in The Journal of Nutrition found that daily avocado consumption resulted in a greater abundance of fiber-fermenting bacteria, and increased production of short-chain fatty acids involved in reducing inflammation, and healing the gut lining. There are many creative and delicious ways to add avocados to your day.
For an uplifting, delicious treat, try Natasha's Decadent Avo-Cacoa Mousse
Salmon is a fatty fish that is high in DHA and EPA omega-3 fatty acids, which have been found to offer an array of neuroprotective properties, including anti-inflammatory effects that protect healthy gut and brain cells. Research has shown that DHA can be helpful in preventing dementia, while evidence suggests EPA is particularly useful in improving cognitive performance. 60% of your brain is fat and Omega-3 helps build brain and nerve cells to keep your brain healthy. It also helps increase gray matter in the brain which controls decision making and emotions. Eating salmon at least two times per week can help you reap the brain benefits of omega-3s.
Try this Walnut Crusted Salmon with Broccoli and Sweet Potatoes for a lovely dinner meal.
A great source of protein and healthy fats, nuts make a great snack, and walnuts top this list for nutritional value. Walnuts are high in the omega 3 fatty acid ALA, antioxidants and vitamin E, both of which have been shown to protect cells from free radical damage and prevent cognitive decline. Research also suggests that inclusion of walnuts in your diet could help to avoid and delay the onset, and even slow the progression, of Alzheimer's Disease. Researched showed that consuming a walnut-enriched diet positively impacted the gut microbiome by enhancing good probiotic- and butyric acid-producing bacteria.
Walnuts are a great addition to any salad, such as this Celery Walnut Apple Salad
Tiny but mighty, seeds contain fiber, omega fats, minerals and antioxidants that contribute to gut and brain health. Eaten whole, most seeds act as fiber and pass through the bowels undigested. Try grinding a combination of these small seeds with a coffee grinder or food processor and add to oatmeal, smoothies, or salads. Once ground, seeds keep well in the fridge for up to three weeks.
Just one ounce of Chia seeds contains 10 grams of fiber! These seeds help nourish the brain and beat constipation. Be sure to drink lots of water when eating chia seeds!
An excellent source of the essential fatty acid, omega 2, Flax seeds contain a whole lot of other nutrients, and are amazing for the gut, brain, heart, hormones, skin and immune system
Pumpkin seeds or Pepitas can be a wonderful addition to your meal or snack. Containing more than 8 grams of protein per ounce, they are also a good source of magnesium, phosphorous, zinc and brain health fats.
Three tablespoons of sesame seeds contains 3.5 grams of fiber. Consumed in moderate amounts, they are fantastic for gut health. Sesame paste (tahini) and seeds are used in traditional practices like Ayurveda to nourish the brain and nervous system.
Keep a jar of mixed, ground seeds in your fridge and add 3 tbsp to your food daily. Also try this fun recipe: Tropical Chia Pudding
Adding this vibrant spice to your cooking and teas can boost not only flavor, but your gut and brain function as well. Turmeric’s active ingredient is curcumin, a chemical associated with reduction of systemic inflammation, improved liver function and improvement in memory and thinking abilities. Research has shown that including turmeric in your diet can help enhance learning and memory in the face of impairments. Turmeric can also help ease symptoms of depression by boosting serotonin and dopamine and boosts growth hormones in the brain that help brain cells grow.
Sip on this golden turmeric chai latte for brain and gut boosting effects Coffee-free, Vegan Lattes 3 Ways
Aside from its attention-boosting caffeine content, green tea is rich in polyphenols that offer antioxidant effects. Among these polyphenols is Epigallocatechin gallate (EGCG), a powerful compound credited with protecting against neurodegenerative diseases and boosting cognitive function. Green tea also boasts an amino acid called l-theanine, which has anti-inflammatory and antioxidant effects. L-theanine has also been shown to boost concentration and attention while reducing anxiety, meaning a cup of green tea can make for a great study or work companion.
Check out this incredible Matcha Green tea product DoMatcha Summer Harvest Matcha
A nourishing elixir that’s more than just a warm beverage. Bone broth is nutrient rich, made from simmering animal bones, and is packed with essential amino acids, collagen, and other beneficial compounds that can support the healing of your gut lining, immunity and overall well-being. Bone broth contains collagen, which helps maintain a healthy gut lining, Simply sip on bone broth as a comforting and nourishing beverage or use it as a base for soups, sauces or stews to enhance the flavor and nutrient content of your meals.
Use bone broth in this soothing HEALING GREENS SOUP
Exploring the world of fermented foods can be a delicious and healthy addition to your diet. These foods are probiotic powerhouses for your gut, teeming with friendly bacteria that can do wonders for your digestion, gut-brain axis, metabolism and immunity. Research suggests that a balanced gut microbiome, fostered by fermented foods, can help alleviate symptoms of depression and anxiety.
Simply add 1-3 tbsp of fermented foods like kimchi, sauerkraut, fermented beets, traditional pickles, kefir, miso or apple cider vinegar to your meal daily for enhanced but-brain health.
Check out this recipe Spicy Kimchi and Quinoa Soup
