Foods That Support Your Gut and Brain

In supporting your focus, mood, and overall brain health in order to align your gut brain axis, I want you to consider what you eat on a daily basis. Here are some simple food ideas to help improve your gut brain connection.

Fiber Rich Foods

• Choose fruits such as pears, apples, oranges, and berries for snacks and desserts.
• Include whole greens like quinoa, brown rice, and farro instead of refined grains.
• Include legumes in salads, grain bowls, and soups.
• Add leafy greens such as kale, romaine, and spinach to salads, omelets, and smoothies.

Probiotic Rich Foods

• Sip kefir or kefir water or add it to smoothies.
• Add small servings of kimchi or sauerkraut for beneficial bacteria.
• Use tempeh or miso in grain bowls, soups, and stir fry recipes.

Polyphenol Rich Foods

• Use fresh herbs and spices like oregano, ginger, rosemary, turmeric, and rosemary.
• Drink green tea and herbal teas instead of sugary beverages.
• Choose dark berries and grapes over candy.
• Eat a small square of dark chocolate 75% and above with higher cocoa content as an occasional treat and brain boost.

Healthy Fats

• Eat fatty fish such as sardines, mackerel, and salmon a few times per week.
• Use extra virgin olive oil and avocado oil for cooking and in dressings.
• Eat a handful of walnuts as a snack.
• Sprinkle chia seeds, hemp seeds, or flaxseeds on yogurt, salads, or oatmeal.

What to reduce

• Alcohol
• Processed foods
• Sugary beverages
• Candy and simple carbs