Neurologist Shares What to Eat for a Stronger Gut-Brain Axis

From yoghurt and walnuts to turmeric and dark chocolate, expert suggests foods to boost focus and emotional wellbeing In a conversation with Dr Akash Chheda, consultant neurologist at Zynova Shalby Hospital in Mumbai, shared dietary recommendations to help strengthen the gut-brain connection and support long-term brain health.

Foods that improve gut–brain communication

Dr Chheda explained that maintaining healthy gut bacteria is essential for better focus and mood. He recommends adding probiotic-rich foods such as yogurt, kefir, kimchi, and buttermilk to the diet.

Foods that boost mood-regulating chemicals

A significant portion of serotonin, the body’s “feel-good” hormone, is produced in the gut. To support this, foods like bananas, nuts, seeds, eggs, and dark chocolate can help improve mood, sleep, and emotional balance.

Foods that help reduce inflammation

Poor gut health can lead to inflammation that affects memory and concentration. To combat this, the neurologist suggests including anti-inflammatory foods such as berries, turmeric, leafy greens, walnuts, and fatty fish.

Foods that improve nutrient absorption

A healthy gut enhances the absorption of essential nutrients like B vitamins, iron, and magnesium, which are vital for brain function. Foods such as oats, brown rice, spinach, lentils, and whole grains are recommended.

Foods for stress and anxiety control

Diet can play a role in managing stress and anxiety. According to Dr Chheda, consuming curd rice, herbal teas, fermented foods, and fibre-rich fruits can help regulate stress responses and calm the nervous system.

Foods for better mental clarity

To reduce brain fog and improve focus, foods like garlic, onions, bananas, oats, and leafy greens can support both gut and brain health.

The neurologist also advised limiting junk food, processed items, excessive sugar, and artificial sweeteners, as these can disrupt the gut microbiome and contribute to brain inflammation.

Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for any health-related concerns.