8 Most impactful foods for a healthy gut-brain axis microbiome

Let’s embark on a journey to explore the remarkable connection between your gut and brain, and how the foods you consume play a pivotal role in nurturing this vital relationship.

We’re diving deep into the world of the gut-brain axis microbiome, where the choices you make at mealtime can have a profound impact on your overall well-being.

We will break down eight simple, actionable categories that can make a meaningful difference in your daily life. No need to be overwhelmed – we’re here to make it relatable and achievable.

What foods are good for the gut-brain axis?

Let’s explore the eight most impactful foods for nurturing a healthy gut-brain axis microbiome.

These foods can be powerful allies in promoting your overall well-being. So, without further ado, let’s dive right into the heart of the matter.

1. Fiber-rich foods

Let’s kick things off by talking about fiber-rich foods—these dietary heroes play a crucial role in supporting your gut-brain axis and overall well-being.

Fiber, found in a variety of everyday foods, is like the fuel that keeps the conversation between your gut and brain vibrant and balanced [1]. Here’s why they matter:

  • Diverse microbiome: Fiber encourages the growth of a diverse range of gut bacteria, which is linked to better mental health and overall well-being.
  • Digestive harmony: Fiber helps regulate your digestion, preventing discomfort and irritability caused by digestive issues.

Best sources of fiber:

  • Whole grains: Think whole wheat bread, brown rice, and oats—these grains are packed with fiber.
  • Fruits: Apples, bananas, pears, and berries are not only delicious but also excellent sources of fiber.
  • Vegetables: Load up on broccoli, carrots, and spinach to boost your fiber intake.

By including these fiber-rich foods in your diet, you’re not just promoting a healthier gut-brain connection; you’re also taking a step towards improved overall health. 

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2. Fermented foods

Exploring the world of fermented foods can be a delicious and healthy addition to your diet. These foods are like a probiotic powerhouse for your gut, teeming with friendly bacteria that can do wonders for your gut-brain axis. Here’s why they matter:

  • Probiotic boost: Fermented foods introduce beneficial probiotics into your gut, aiding digestion and supporting a resilient immune system.
  • Mood enhancement: Research suggests that a balanced gut microbiome, fostered by fermented foods, can help alleviate symptoms of anxiety and depression.

Best sources of fermented foods:

  • Yogurt: Opt for plain, unsweetened yogurt with live cultures for the maximum probiotic benefit.
  • Kefir: A tangy, probiotic-rich drink that’s both delicious and gut-friendly.
  • Kimchi: This spicy fermented cabbage dish adds zing to your meals while nourishing your gut.

By incorporating these fermented delights into your diet, you’re not just indulging your taste buds; you’re also nurturing a happier gut and a sharper mind.

Savor the flavors of these probiotic-rich foods, and let them be your allies in promoting a thriving gut-brain axis.

fermented foods

3. Prebiotic-rich foods

A crucial element in nurturing a diverse and balanced gut microbiome. These foods serve as nourishment for the beneficial bacteria in your gut, supporting digestive health and overall well-being. Here’s why they matter:

  • Nourishing probiotics: Prebiotics provide essential food for probiotics, ensuring they flourish in your gut.
  • Balanced microbiome: A well-fed microbiome is linked to reduced stress and improved cognitive function [2].

Best sources of prebiotics:

  • Garlic: This culinary favorite not only adds flavor but also feeds your gut microbes.
  • Onions: Whether in salads, soups, or stir-fries, onions are versatile prebiotic options.
  • Bananas: A simple, on-the-go snack that’s also a prebiotic powerhouse.

By incorporating these prebiotic-rich foods into your diet, you’re setting the stage for a thriving gut-brain axis. Let these natural and nourishing options be your allies in fostering a balanced and vibrant microbiome. Your gut—and your brain—will thank you for it.

4. Omega-3 fatty acid sources

Let’s explore the world of omega-3 fatty acid sources—these healthy fats are like brain boosters that support a well-functioning gut-brain axis. Here’s why they matter:

  • Anti-inflammatory: Omega-3s help reduce inflammation in both the gut and brain, promoting overall well-being.
  • Cognitive support: These fats are essential for cognitive function and may reduce the risk of mental health issues.

Best sources of omega-3s:

  • Fatty fish: Salmon, mackerel, and sardines are rich in omega-3s. Grill or bake them for a delicious and brain-healthy meal.
  • Flaxseeds: Ground flaxseeds can be sprinkled on yogurt or oatmeal for a nutty, nutritious addition.
  • Walnuts: These handy snacks are not only tasty but also a convenient source of omega-3s.

By incorporating these omega-3-rich foods into your diet, you’re not just supporting a balanced gut-brain axis; you’re also nourishing your brain and body. Make these healthy fats a regular part of your eating habits for a happier and healthier you.

5. Polyphenol-rich foods

Polyphenol-rich foods, a selection of natural antioxidants that can offer numerous benefits to both your gut and brain health.

These foods are like nature’s way of providing a tasty defense against oxidative stress, reducing inflammation and potentially enhancing your mood and cognitive function. Here’s why they matter:

  • Antioxidant power: Polyphenols are your body’s defense against oxidative stress, reducing inflammation in the gut and brain.
  • Mood booster: Research suggests that a diet rich in polyphenols may improve mood and cognitive function.

Best sources of polyphenols:

  • Green tea: Sip on green tea to enjoy a dose of these beneficial antioxidants.
  • Berries: Blueberries, strawberries, and raspberries are not only delicious but also packed with polyphenols.
  • Dark chocolate: Yes, you read that right! Dark chocolate in moderation can be a tasty way to introduce polyphenols into your diet.

By incorporating these polyphenol-rich foods into your daily meals, you’re not just treating your taste buds; you’re also supporting your gut-brain axis and overall health.

So, savor the flavors of these natural antioxidants and let them be your allies in maintaining a vibrant and balanced microbiome.

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6. Bone broth

A nourishing elixir that’s more than just a warm beverage. Bone broth is a nutrient-rich broth made from simmering animal bones, and it’s packed with essential amino acids, collagen, and other beneficial compounds that can support your gut health and overall well-being. Here’s why it matters:

  • Collagen boost: Bone broth contains collagen, which helps maintain a healthy gut lining, reducing gut-related issues.
  • Nutrient-rich: It’s loaded with essential nutrients like amino acids, which support digestive health and reduce inflammation.

How to incorporate it:

By including bone broth in your diet, you’re not just enjoying a warm and savory treat; you’re also promoting a healthier gut and overall well-being [3].

Make this nutrient-packed option a regular part of your culinary repertoire, and let it support your gut-brain axis for a happier and healthier you.

7. Nuts and seeds

Nuts and seeds are not just crunchy snacks; they are nutritional powerhouses for your gut-brain axis. These small foods contain essential nutrients that can significantly support your gut health and cognitive function. Here’s why they matter:

  • Nutrient density: Nuts and seeds are rich in vitamins, minerals, and healthy fats, which are vital for brain health and gut function.
  • Brain health: The omega-3 fatty acids and antioxidants found in many nuts and seeds support brain health and cognitive function.
  • Gut health: Their high fiber content promotes a healthy digestive system, fostering a beneficial gut microbiome.

Best sources of nuts and seeds:

  • Almonds and walnuts: Excellent for snacking or adding to salads, these nuts are rich in omega-3 fatty acids.
  • Chia seeds and flaxseeds: These seeds are versatile and can be easily incorporated into smoothies, yogurts, or baked goods.
  • Pumpkin seeds: Filled with minerals like zinc, pumpkin seeds can improve gut and brain health.

Adding various nuts and seeds to your diet is a delicious and easy way to support your gut-brain axis.

These tiny treasures are not only delightful to your palate but also champions for your overall well-being.

nuts and seeds

8. Anti-inflammatory foods

These foods are like your natural allies, helping to reduce inflammation in both your gut and brain, ultimately contributing to your overall well-being.

  • Inflammation reduction: Anti-inflammatory foods help lower inflammation levels in both the gut and brain, promoting a healthier connection between the two [4].
  • Supporting gut health: A less inflamed gut is better equipped to absorb nutrients and maintain a thriving microbiome.

Best sources of anti-inflammatory foods:

  • Turmeric: Incorporate this golden spice into curries, soups, or smoothies.
  • Ginger: Add fresh ginger to stir-fries, tea, or homemade salad dressings.
  • Leafy Greens: Spinach, kale, and Swiss chard are not only packed with vitamins but also have anti-inflammatory properties.

By regularly including these anti-inflammatory foods in your diet, you’re not just taking care of your taste buds; you’re also promoting a happier and healthier gut-brain axis. Make these wholesome choices part of your daily routine to support your overall well-being.

Final takeaways

To wrap it up, remember that the choices you make in your diet can significantly impact the health of your gut-brain axis.

By incorporating fiber-rich foods, fermented delights, prebiotic-packed options, omega-3 sources, polyphenol-rich additions, bone broth, probiotic supplements, and anti-inflammatory fare into your daily meals, you’re taking proactive steps towards a healthier, more balanced life.

By making these simple but impactful changes to your eating habits, you can support a healthier gut-brain axis and pave the way for a happier, more balanced you. Your journey to improved well-being starts with the choices you make in the kitchen.


How do you strengthen your gut-brain axis?

You can strengthen your gut-brain axis by incorporating foods rich in fiber, probiotics, omega-3 fatty acids, and polyphenols into your diet.

What are the best foods for gut-brain axis?

The best foods for the gut-brain axis are fiber-rich foods, fermented foods, omega-3 fatty acid sources, and polyphenol-rich foods like green tea and berries.

What supplements are good for the gut-brain axis?

Probiotic supplements, which introduce beneficial gut bacteria, can support a healthy gut-brain axis by promoting a balanced microbiome. Omega-3 fatty acid supplements also aid in reducing inflammation and maintaining the connection between the gut and brain.

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[1] https://www.daily-harvest.com/content/best-foods-for-gut-health
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/
[3] https://bodybio.com/blogs/blog/bone-broth-for-gut-health
[4] https://umanaidoomd.com/blogs/blog/gut-inflammation-is-brain-inflammation

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