Your Brain-Boosting Grocery List

When it comes to the brain, there’s a lot we can do to support it—from high-quality ZZZs and meditation to cardio workouts and meaningful socialization. Food’s a factor, too; what we eat can directly affect the health and function of our brain.

The gut and brain are connected by the aptly named gut-brain axis, an intricate network of neurons, proteins, and chemicals that send messages between the digestive system and the brain. For example, if you’re particularly stressed, the brain can send signals to your gut and slow down digestion as a result. How? Well, increased stress can lead to a dysregulation of cortisol, the stress hormone. Too much cortisol can disrupt the composition of the gut microbiome, the trillions of bacteria that live in the gut, and can damage the integrity of the gut lining, which helps move food and waste through the digestive tract.¹ Both of these contribute to gastrointestinal issues, like constipation.

The gut-brain axis is a two-way street, which means that the gut microbiome also plays a vital role in mood and cognitive function through its influence on neurotransmitters (the chemical messengers of the brain) such as serotonin, dopamine, GABA, and glutamate. In fact, the bacteria in the gut are involved in the production of over 90% of the body’s serotonin, the “happiness hormone.”

We eat three-plus times a day. How can we use these moments to nourish not just our body but our brain, too? When we acknowledge that food is fundamental to our well-being and that what we eat affects our brain health and function, we can tailor our diets to do more for our brains—filling our fridge with more foods rich in fibers and healthy fats, and less food that’s ultra-processed and laden with sugar. (Today’s environmental stressors and factory-derived foods make quality food intake that much more crucial, too.) Plus, once we have our diet down, we can smartly supplement to achieve our cognitive health goals and experience a truly thriving brain.

On your next trip to the grocery store, grab these foods touted for their brain-boosting abilities: 

Think: spinach, kale, swiss chard, collard greens, arugula. Not only does an abundance of greens nourish the gut microbiome (which we know influences the brain), but they also contain folate, an essential vitamin when it comes to protecting against neurodegenerative diseases, like dementia and Alzheimer’s.² And it doesn’t take much to have an impact: just one serving of green leafy vegetables and foods rich in vitamins and antioxidants (like lutein and folate) has been shown to slow age-related cognitive decline.³ A case for side salads everywhere.

Foods high in fiber—like whole grains, fruits, and vegetables—are a great addition to your diet when it comes to brain health.⁴ They’ve been studied for their anti-inflammatory properties: the fiber from these foods is converted by gut bacteria into compounds called short-chain fatty acids (SCFAs).⁵ SCFAs improve the function of the intestinal barrier; if the gut barrier is weakened, it can lead to increased inflammation in the body that can impact brain function. Long story short: a more fortified gut can support optimal brain function. Our go-to healthy grains? Oats, quinoa, brown rice, farro, and rye. 

Think of oxidative stress, an imbalance of antioxidants and harmful molecules called free radicals, like rust building up on a car. It gradually accumulates, from factors like poor sleep, pollution, and highly processed foods, and can eventually cause the car (i.e., your brain) to run less efficiently. To protect against oxidative stress, fill your plate with antioxidant-rich foods; dark chocolate, spices, and green tea are all plentiful in these protective compounds. Dark berries, like blueberries, blackberries, and black currants, are abundant in the antioxidant anthocyanin, and have been shown to improve brain function and help protect against cognitive decline.⁶ 

Omega-3 fatty acids are polyunsaturated (read: healthy and essential) fats that help support heart health, enhance brain function, aid nutrient absorption, support healthy hormones, and more. There’s three forms of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fats are important for brain health, studied for their link to improved cognitive test scores and for helping with age-related cognitive decline.⁷⁻⁸ For getting your omega-3 fix, opt for nuts and seeds, like walnuts, flaxseed, and chia seeds; fish, like salmon, mackerel, and tuna; or algae oil.

If your morning cup doesn’t make you feel jittery, then there’s no reason to swear off caffeine. In fact, it can actually help boost your brain. In one study, a higher baseline coffee consumption in participants was associated with slower cognitive decline in executive function and attention.⁹ In another study at John Hopkins University, participants who took a caffeine tablet were better able to recall a series of images from the day prior, demonstrating caffeine’s potential in solidifying new memories.¹⁰ So, next time you do savor that a.m. cappuccino, know that you’re benefiting your brain with every sip. (P.S. For best results, we recommend delaying for 90 minutes after rising and pairing with food.)

Bon appétit, Brain.

1. Hills, R. D., Jr, Pontefract, B. A., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut Microbiome: Profound Implications for Diet and Disease. Nutrients, 11(7), 1613. https://doi.org/10.3390/nu11071613
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7. Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091
8. Yurko-Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., Salem, N., Jr, Stedman, M., & MIDAS Investigators (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer's & dementia : the journal of the Alzheimer's Association, 6(6), 456–464. https://doi.org/10.1016/j.jalz.2010.01.013
9. Gardener, S. L., Rainey-Smith, S. R., Villemagne, V. L., Fripp, J., Doré, V., Bourgeat, P., Taddei, K., Fowler, C., Masters, C. L., Maruff, P., Rowe, C. C., Ames, D., Martins, R. N., & AIBL Investigators (2021). Higher Coffee Consumption Is Associated With Slower Cognitive Decline and Less Cerebral Aβ-Amyloid Accumulation Over 126 Months: Data From the Australian Imaging, Biomarkers, and Lifestyle Study. Frontiers in aging neuroscience, 13, 744872. https://doi.org/10.3389/fnagi.2021.744872
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