The guide to
Diet & Brain Health
The gut-brain connection
Diet and dementia risk
Eating for better brain health
The gut: the body's "second brain"
The gut-brain axis is an exchange between the digestive tract and the brain. It's particularly exciting to scientists right now as mounting research indicates that what's going on in the gut — including in the gut microbiome — can have an impact on the brain, from cognitive function, to mental health, to a person's likelihood of developing a neurodegenerative disease like Alzheimer's.
It's tough to know the direct impacts of diet on brain health. But there's lots of evidence that what we eat can affect our brains for the better.
Can a healthy diet protect against dementia?
READ MORE
The brain and the gut microbiome
The gut microbiome is the community of microorganisms living together in the gut. Studies show that changes to this microbiome are linked to changes in brain health. Scientists believe this gut microbiome has “remarkable therapeutic potential” for treating age-related cognitive decline and slowing brain aging.
Does the brain's fountain of youth lie in the gut?
Read more
What does peer-reviewed science say about the gut-brain link?
STUDY: The gut microbiome looks different in people with Alzheimer's
“We compared participants who had Alzheimer’s dementia to people without Alzheimer’s dementia, we found that there were differences in the composition of the gut, but also that individuals with Alzheimer’s disease had less [and] different kinds of microbes.”
Barbara Bendlin, PhDAssociate Professor of Medicine at the University of Wisconsin-Madison
Read more
Return
Next
The gut bacteria and Alzheimer’s link
READ MORE
Study
Swiss and Italian researchers found a correlation between gut bacteria and Alzheimer's-linked amyloid plaques. Proteins from gut bacteria may alter nervous and immune system responses, potentially triggering Alzheimer's neurodegeneration.
READ MORE
Study
In a study of over 4,000 people, researchers found that people with Alzheimer’s had higher levels of four different types of gut bacteria. Some of these bacteria were also found in people not living with diagnosis, but were carriers of APOE4 — the Alzheimer’s gene. One type of bacteria was associated with an 18-percent higher risk of Alzheimer’s disease.
Return
Next
How does diet affect brain health and dementia risk? Could certain diets protect our brains from diseases like Alzheimer's?
Return
Next
STUDY: Certain foods seem to speed up cognitive decline
Another study seems to assert that certain foods speed up cognitive decline. The study found that people who consumed the highest amount of ultra-processed foods had a 28-percent faster decline in global cognitive scores — including in memory, verbal fluency, and executive function — compared to people who didn’t consume as much junk food.
Processed desserts, sweets and sugary drinks
Processed, fried, and fast food
Red meat
Refined grains
Return
Next
Myths and misconceptions
There are many myths and misconceptions related to certain foods and drinks and their effects on the brain. Click on the icons below to learn more:
Tumeric
Coconut Oil
The Keto Diet
Coffee
Alcohol
Return
Next
Doctor-approved diets for brain health
People who follow a healthy MIND or Mediterranean-style diet typically consume high amounts of fiber, healthy fats, and polyphenols. These nutrients help remodel the body and create a protective environment —whether at the level of the gut microbiome, the blood, or even the brain itself. Together, they interact to support brain function and may help reduce the risk of diseases like Alzheimer’s.
“The more diverse your diet is, the more likely you’re going to get a lot of beneficial effects…We know that the MIND diet, which is a combination of the Mediterranean diet and the DASH diet, is particularly good for the brain.”
Dr. Hussein Yassine Director of USC Center for Personalized Brain Health
READ MORE
Return
Next
Doctor-approved diets for brain health
When it comes to dieting, avoid fads. Stick to diets that doctors recommend. The MIND and Mediterranean Diets are two diets that have science-backed links to better brain health.
The MIND Diet
The Mediterranean Diet
Return
Next
How can lifelong dietary patterns affect your brain health?
Answer
Return
Next
True or false?
Question 1/2
Return
Next
True or false?
Question 2/2
Return
Next
Can a fasting diet prevent Alzheimer’s?
“Fasting is showing promising potential for protecting the brain and reducing the risk of Alzheimer’s disease. Research suggests that specific types of fasting, such as intermittent or fasting-mimicking diets, can trigger cellular repair processes, reduce neuroinflammation, and promote regeneration, all of which are associated with slowing neurodegeneration. One key process activated by fasting is autophagy, the body’s natural cellular recycling system, where cells break down and remove damaged components to support, repair, and maintain cellular health.”
Dr. Valter Longo Director of USC Longevity Center
Read more
Return
Next
The science (or lack thereof) behind brain health supplements
Supplements don't go through the same regulatory processes as medication, making it difficult to assess their efficacy.
It is best to focus on a healthy diet, and eat more leafy greens and other foods that make up good nutrition.
Foods for brain-boosting vitamins
Foods for brain-boosting minerals
READ MORE
Return
Next
What are probiotics?
Probiotics are a diverse group of microorganisms, primarily bacteria and yeasts which are believed to exert health benefits when consumed in adequate quantities.Probiotics are often marketed as boosters for mood, memory, and brain power — but experts say there’s little solid scientific evidence that supplements actually improve cognition or prevent Alzheimer’s. Fermented foods like yogurt, kimchi, and miso offer a safer, more balanced source of probiotics, without the inconsistencies found in capsules. While researchers are investigating how gut bacteria might aid in detecting or preventing Alzheimer’s, practical applications remain years away.
Are probiotics good for brain health?
READ MORE
Return
Next
The bottom line: Healthy diets mean overall health
Scientists still don't know exactly what causes Alzheimer's, and so far, nothing can definitively and without a doubt prevent it, but studies do show that 2/5 of dementia cases could be prevented with lifestyle changes. Some lifestyle factors can seriously reduce our chances of developing the disease — while increasing our overall health.
“The MIND diet has been shown to be good for heart disease and other things. If you’re reducing other risk factors, that by extension reduces your neurodegenerative risk.”
Dr. Marwan Sabbagh, M.D.Professor and the Vice Chair of Research atBarrow Neurological Institute
READ MORE
Return
Next
Want to learn more?
Want To Keep Learning?
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
Return
Coffee's impact on brain health is mixed: Some research suggests it may lower Alzheimer's risk, while other studies find it has limited memory benefits but could quicken thought processes. However, no definitive conclusion exists due to various influencing factors. Excessive consumption (over six cups daily) might shrink brain size and increase dementia risk by 53%, according to a 2021 study. Therefore, moderation is key.
As they are high in calories, fat, salt, sugar, and additives, foods that are processed and fried increase the risk of cardiovascular diseases and stroke.A 2022 study found that “higher consumption of ultra processed foods was associated with higher risk of dementia”.
In addition to glucose, ketones are an alternative source of energy for our brains. Some scientists believe boosting an energy source is good for brain health. However, some doctors are also concerned about keto diet’s lack of fruit, vegetables, and grains.
Refined grains such as white bread and white rice can cause a spike in blood glucose and insulin as they are being digested.This causes inflammation and oxidative stress which has been theorized to increase the risk of Alzheimer’s.
Coconut oil is often touted as a superfood, but according to the American Heart Association, the high concentration of saturated fat in it makes the claim for coconut oil as an effective Alzheimer’s disease supplement unconvincing.
The high sugar content of desserts and sweets can lead to diabetes and heart disease.Both are common co-morbidities that increase your risk of dementia.
Alcohol is regarded to have a negative effect on the brain. It shrinks the volume of white matter in our brains and impairs the regions associated with memory. The latest research about alcohol and dementia indicates that higher alcohol consumption is linked to a higher risk of dementia, to the point where the latest guidelines say there is no safe level of alcohol consumption for brain health.
Red meat is a source of saturated fat and cholesterol, which may lead to poor health conditions that increase one’s risk of developing Alzheimer’s.
Some studies suggest turmeric and curcumin may benefit brain function and reduce inflammation. Consuming turmeric in food quantities may not be sufficient for brain health benefits, higher doses of curcumin may be necessary.
Individuals who are taking a healthy MIND or Mediterranean-like dietary pattern are probably consuming a lot of fiber, a lot of good fats, and a lot of polyphenols. Those remodel and allow the body to create a niche or an environment that’s protective — whether it’s going to be at the level of the gut microbiome, or at the level of the blood, or maybe at the level of the brain itself. These all interact to help the brain function and to stave off any risks for diseases like Alzheimer’s.
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Transcript
The guide to
Diet & Brain Health
The gut-brain connection
Diet and dementia risk
Eating for better brain health
The gut: the body's "second brain"
The gut-brain axis is an exchange between the digestive tract and the brain. It's particularly exciting to scientists right now as mounting research indicates that what's going on in the gut — including in the gut microbiome — can have an impact on the brain, from cognitive function, to mental health, to a person's likelihood of developing a neurodegenerative disease like Alzheimer's.
It's tough to know the direct impacts of diet on brain health. But there's lots of evidence that what we eat can affect our brains for the better.
Can a healthy diet protect against dementia?
READ MORE
The brain and the gut microbiome
The gut microbiome is the community of microorganisms living together in the gut. Studies show that changes to this microbiome are linked to changes in brain health. Scientists believe this gut microbiome has “remarkable therapeutic potential” for treating age-related cognitive decline and slowing brain aging.
Does the brain's fountain of youth lie in the gut?
Read more
What does peer-reviewed science say about the gut-brain link?
STUDY: The gut microbiome looks different in people with Alzheimer's
“We compared participants who had Alzheimer’s dementia to people without Alzheimer’s dementia, we found that there were differences in the composition of the gut, but also that individuals with Alzheimer’s disease had less [and] different kinds of microbes.”
Barbara Bendlin, PhDAssociate Professor of Medicine at the University of Wisconsin-Madison
Read more
Return
Next
The gut bacteria and Alzheimer’s link
READ MORE
Study
Swiss and Italian researchers found a correlation between gut bacteria and Alzheimer's-linked amyloid plaques. Proteins from gut bacteria may alter nervous and immune system responses, potentially triggering Alzheimer's neurodegeneration.
READ MORE
Study
In a study of over 4,000 people, researchers found that people with Alzheimer’s had higher levels of four different types of gut bacteria. Some of these bacteria were also found in people not living with diagnosis, but were carriers of APOE4 — the Alzheimer’s gene. One type of bacteria was associated with an 18-percent higher risk of Alzheimer’s disease.
Return
Next
How does diet affect brain health and dementia risk? Could certain diets protect our brains from diseases like Alzheimer's?
Return
Next
STUDY: Certain foods seem to speed up cognitive decline
Another study seems to assert that certain foods speed up cognitive decline. The study found that people who consumed the highest amount of ultra-processed foods had a 28-percent faster decline in global cognitive scores — including in memory, verbal fluency, and executive function — compared to people who didn’t consume as much junk food.
Processed desserts, sweets and sugary drinks
Processed, fried, and fast food
Red meat
Refined grains
Return
Next
Myths and misconceptions
There are many myths and misconceptions related to certain foods and drinks and their effects on the brain. Click on the icons below to learn more:
Tumeric
Coconut Oil
The Keto Diet
Coffee
Alcohol
Return
Next
Doctor-approved diets for brain health
People who follow a healthy MIND or Mediterranean-style diet typically consume high amounts of fiber, healthy fats, and polyphenols. These nutrients help remodel the body and create a protective environment —whether at the level of the gut microbiome, the blood, or even the brain itself. Together, they interact to support brain function and may help reduce the risk of diseases like Alzheimer’s.
“The more diverse your diet is, the more likely you’re going to get a lot of beneficial effects…We know that the MIND diet, which is a combination of the Mediterranean diet and the DASH diet, is particularly good for the brain.”
Dr. Hussein Yassine Director of USC Center for Personalized Brain Health
READ MORE
Return
Next
Doctor-approved diets for brain health
When it comes to dieting, avoid fads. Stick to diets that doctors recommend. The MIND and Mediterranean Diets are two diets that have science-backed links to better brain health.
The MIND Diet
The Mediterranean Diet
Return
Next
How can lifelong dietary patterns affect your brain health?
Answer
Return
Next
True or false?
Question 1/2
Return
Next
True or false?
Question 2/2
Return
Next
Can a fasting diet prevent Alzheimer’s?
“Fasting is showing promising potential for protecting the brain and reducing the risk of Alzheimer’s disease. Research suggests that specific types of fasting, such as intermittent or fasting-mimicking diets, can trigger cellular repair processes, reduce neuroinflammation, and promote regeneration, all of which are associated with slowing neurodegeneration. One key process activated by fasting is autophagy, the body’s natural cellular recycling system, where cells break down and remove damaged components to support, repair, and maintain cellular health.”
Dr. Valter Longo Director of USC Longevity Center
Read more
Return
Next
The science (or lack thereof) behind brain health supplements
Supplements don't go through the same regulatory processes as medication, making it difficult to assess their efficacy.
It is best to focus on a healthy diet, and eat more leafy greens and other foods that make up good nutrition.
Foods for brain-boosting vitamins
Foods for brain-boosting minerals
READ MORE
Return
Next
What are probiotics?
Probiotics are a diverse group of microorganisms, primarily bacteria and yeasts which are believed to exert health benefits when consumed in adequate quantities.Probiotics are often marketed as boosters for mood, memory, and brain power — but experts say there’s little solid scientific evidence that supplements actually improve cognition or prevent Alzheimer’s. Fermented foods like yogurt, kimchi, and miso offer a safer, more balanced source of probiotics, without the inconsistencies found in capsules. While researchers are investigating how gut bacteria might aid in detecting or preventing Alzheimer’s, practical applications remain years away.
Are probiotics good for brain health?
READ MORE
Return
Next
The bottom line: Healthy diets mean overall health
Scientists still don't know exactly what causes Alzheimer's, and so far, nothing can definitively and without a doubt prevent it, but studies do show that 2/5 of dementia cases could be prevented with lifestyle changes. Some lifestyle factors can seriously reduce our chances of developing the disease — while increasing our overall health.
“The MIND diet has been shown to be good for heart disease and other things. If you’re reducing other risk factors, that by extension reduces your neurodegenerative risk.”
Dr. Marwan Sabbagh, M.D.Professor and the Vice Chair of Research atBarrow Neurological Institute
READ MORE
Return
Next
Want to learn more?
Want To Keep Learning?
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
Return
Coffee's impact on brain health is mixed: Some research suggests it may lower Alzheimer's risk, while other studies find it has limited memory benefits but could quicken thought processes. However, no definitive conclusion exists due to various influencing factors. Excessive consumption (over six cups daily) might shrink brain size and increase dementia risk by 53%, according to a 2021 study. Therefore, moderation is key.
As they are high in calories, fat, salt, sugar, and additives, foods that are processed and fried increase the risk of cardiovascular diseases and stroke.A 2022 study found that “higher consumption of ultra processed foods was associated with higher risk of dementia”.
In addition to glucose, ketones are an alternative source of energy for our brains. Some scientists believe boosting an energy source is good for brain health. However, some doctors are also concerned about keto diet’s lack of fruit, vegetables, and grains.
Refined grains such as white bread and white rice can cause a spike in blood glucose and insulin as they are being digested.This causes inflammation and oxidative stress which has been theorized to increase the risk of Alzheimer’s.
Coconut oil is often touted as a superfood, but according to the American Heart Association, the high concentration of saturated fat in it makes the claim for coconut oil as an effective Alzheimer’s disease supplement unconvincing.
The high sugar content of desserts and sweets can lead to diabetes and heart disease.Both are common co-morbidities that increase your risk of dementia.
Alcohol is regarded to have a negative effect on the brain. It shrinks the volume of white matter in our brains and impairs the regions associated with memory. The latest research about alcohol and dementia indicates that higher alcohol consumption is linked to a higher risk of dementia, to the point where the latest guidelines say there is no safe level of alcohol consumption for brain health.
Red meat is a source of saturated fat and cholesterol, which may lead to poor health conditions that increase one’s risk of developing Alzheimer’s.
Some studies suggest turmeric and curcumin may benefit brain function and reduce inflammation. Consuming turmeric in food quantities may not be sufficient for brain health benefits, higher doses of curcumin may be necessary.
Individuals who are taking a healthy MIND or Mediterranean-like dietary pattern are probably consuming a lot of fiber, a lot of good fats, and a lot of polyphenols. Those remodel and allow the body to create a niche or an environment that’s protective — whether it’s going to be at the level of the gut microbiome, or at the level of the blood, or maybe at the level of the brain itself. These all interact to help the brain function and to stave off any risks for diseases like Alzheimer’s.