Neurologist shares what to eat for a stronger gut brain axis: From yoghurt, walnuts, turmeric to dark chocolate

  

The gut-brain axis is commonly referred to when discussing gut wellness. It is a two-way communication which influences each other. If you are anxious, you may experience gut-related issues like diarrhoea, and if gut health is imbalanced, then your mood gets affected.
 

To strengthen this two-way network, you need to make healthy dietary choices that nourish your gut bacteria, which in turn positively influence how you think and feel, and vice versa. In other words, let's take a look at the foods that will make gut-brain axis stronger in your system.

In a conversation with HT Lifestyle, Dr Akash Chheda, consultant neurologist at Zynova Shalby Hospital, Mumbai, recommended foods to include in your diet across key brain-health areas, from those that support mood-regulating chemicals to ones that help reduce brain inflammation, an alarming precursor to several neurodegenerative diseases in the long term.

1. Foods that improve gut–brain communication

The gut-brain axis is important as the digestive system and the brain are interconnected. Healthy gut bacteria help you focus better and improve your mood. The neurologist advised, “People can add Yogurt, kefir, kimchi, and buttermilk to maintain that gut-brain communication.”

2. Foods that boost mood-regulating chemicals

The neurologist described that a large portion of serotonin (the feel-good hormone) is actually produced in the gut, so in this case, gut health directly impacts mood, sleep and emotional wellbeing. Dr Chheda recommended eating bananas, nuts, seeds, eggs, and dark chocolate as a healthy gut is key to being happy.

3. Foods that help reduce inflammation

Brain inflammation can be reduced by choosing gut-friendly foods. To reduce this inflammation, the doctor recommended anti-inflammatory foods to protect brain health and improve concentration, lowering brain fog.

“Poor gut health can increase inflammation that impacts memory and focus. So, opt for berries, turmeric, leafy greens, walnuts, and fatty fish,” the neurologist said.

 

4. Foods that improve nutrient absorption

A balanced gut is known to enhance the absorption of nutrients essential for brain function, like B vitamins, iron, and magnesium. Dr Chheda advised to go for foods such as oats, brown rice, spinach, lentils, and whole grains.

5. Foods for stress and anxiety control

Stress and anxiety may seem like everyday issues, but the neurologist revealed that the right dietary choices can help alleviate them.

He said, “A healthy gut regulates stress responses and keeps the nervous system calm, reducing anxiety. So, make sure to have curd rice, herbal teas, fermented foods, and fibre-rich fruits.”

6. Food for better mental clarity

If you are suffering from brain fog, certain foods can help improve focus and support clearer thinking by nourishing your gut and brain. These are garlic, onions, bananas, oats, and leafy greens, according to the doctor.

In the end, he also cautioned about junk, processed, oily, canned foods, excessive sugar and artificial sweeteners as they can affect the gut microbiome and lead to inflammation in the brain. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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7 Must-Eat Fermented Foods for a Healthy Gut

Fermented foods like sauerkraut make great sandwich toppings, but did you know that you're also adding probiotics to your Reuben when you top it with the fermented cabbage? Probiotics are good bacteria that like to hang out in our guts and may improve digestion, boost immunity and support a healthy weight.

Research is still emerging on just how important these mighty microbes are for our health, and the results are promising. According to the National Institutes of Health's (NIH) National Center for Complementary and Integrative Health, research shows that probiotics may be helpful for a number of conditions, including diarrhea, irritable bowel syndrome (IBS), hay fever, infant colic and periodontal (gum) disease.

Fermented foods are packed with probiotics—the good bacteria grow during the fermentation process—and eating them is one way to boost your gut health (eating more foods that are high in fiber, particularly prebiotic-rich foods, is important for gut health, too).

Here are seven fermented, probiotic-packed foods. Add them to your diet for a healthy dose of good bacteria.

1. Sauerkraut 

 

Sauerkraut is good for more than just topping a hot dog. Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber. Vegetables that are fermented with salt have more microbial diversity than other types of fermented foods, according to 2025 research.

You can make your own or buy sauerkraut at the store. The kind sold in the refrigerated section will have more probiotics than shelf-stable canned or jarred varieties because it's not pasteurized. Pasteurization kills bad—and good—bacteria in sauerkraut and other fermented foods.

2. Kimchi

  

 This spicy Korean-style side dish made from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits. For example, consumption of kimchi was found to promote weight loss, reduce atopic dermatitis (eczema) and even though it is made with salt, it was not shown to increase the risk of hypertension, according to a 2024 review study published in Applied Microbiology.

Look for kimchi in the refrigerated section near pickles and sauerkraut. Eat it on its own or try it as a burger topper or on tacos.

3. Kefir 

 

A fermented milk drink similar to drinkable yogurt, kefir is full of calcium and probiotics. A 2021 review in Frontiers in Nutrition suggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders.

Just as with yogurt, the probiotics in kefir help break down lactose, so it may be easier to digest for people with lactose intolerance. Kefir is delicious in smoothies or by itself.

4. Kombucha 

 

Kombucha is a tangy, effervescent, fermented tea that's rich in good-for-you yeast and bacteria. The drink is often flavored with herbs or fruit. You can find kombucha in natural foods stores, farmers markets and your regular grocery store. A 2024 review published in Plant Foods for Human Nutrition highlights kombucha's antioxidants, in addition to its good bacteria.

A tiny amount of alcohol is sometimes produced during fermentation—usually less than 0.5% alcohol by volume (although some have been found to have closer to 2%-3%), and pregnant women should avoid unpasteurized kombucha. If you're not into the sour taste, try different brands and flavors—you might find one that works for you.

5. Miso

 

A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It's a bold taste, so a little goes a long way (which is good because it's also high in sodium). A 2020 BMJ study found an association between higher intakes of miso and a reduced chance for dying early.

Miso is typically found in soups but also makes salad dressings and marinades even more delicious and gut healthy.

6. Tempeh

 

Tempeh is made from naturally fermented soybeans. It's similar to tofu in that it's a plant-based protein made from soy, but unlike tofu, tempeh is fermented. It also has a firmer texture and a slightly nuttier flavor profile. Because it contains all the essential amino acids, it's a complete source of vegetarian protein.

According to a 2021 review in Comprehensive Reviews in Food Science and Food Safety, tempeh has shown potential health benefits for numerous conditions, including gut health, cancer, cognitive function, lung health, cardiovascular health, liver health, bone health and type 2 diabetes.

7. Yogurt 

Yogurt is made by fermenting milk. Yogurt labeled with the "Live & Active Cultures" seal guarantees 100 million probiotic cultures per gram (about 17 billion cultures in a 6-ounce cup) at manufacturing time, according to the International Dairy Foods Association. The probiotics in yogurt help digest some of the lactose (milk sugar), so if you're lactose intolerant, you may still be able to enjoy yogurt. Many companies also make dairy-free and vegan yogurt options that contain probiotics.

A 2021 review in Nutrition Reviews states that there are consistent associations between yogurt consumption and reduced risk of breast and colorectal cancers and type 2 diabetes, as well as improved cardiovascular, bone and gut health. 

The Bottom Line

Fermented foods contain probiotics, which are good bacteria. Bacteria like to hang out in our guts and they influence our health. Fermented foods also often contain other health boosters, like protein, fiber, vitamins, minerals and antioxidants. Including fermented foods in your diet can mean better overall health, so try adding some to your plate each day.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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6 Exceptional Superfoods to Eat for a Strong, Healthy Immune System

 Immunity is important all year, every year, but it seems to have become an even hotter health topic than ever over the last few years. And it's always of particular interest when cold and flu season rolls around (and lasts through the winter—and sometimes even early spring). Fortunately, it's possible to reduce your chances of sniffles and sick days by maintaining a healthy immune system on your own through everyday habits. One of the best lifelong ways to support your immunity is through nutrition and smart eating habits. Noshing on immune-boosting foods (and sipping on certain drinks) isn’t just effective, but easier and more delicious than you think.

Why Nutrition Matters for Immunity

If you’re on a mission to optimize immune function, your diet is a great place to start. Nutrition is a major factor affecting the immune system and, ultimately, how well the body is able to protect itself against harmful germs.1 Immune cells require certain nutrients to function properly, explains Gary E. Deng, MD, PhD, integrative medicine specialist at Memorial Sloan Kettering Cancer Center. These nutrients may work by triggering critical cellular reactions, providing energy for immune cells or fighting harmful molecules—just to name a few mechanisms, according to a 2019 article in the journal Nutrients.2

Eat more plants, probiotics, and protein.

But what does eating for immunity look like, exactly? Luckily, according to the Academy of Nutrition and Dietetics, the best eating plan for a robust immune system aligns extremely well with familiar nutrition advice, and should focus especially on plenty of whole plants, most notably fruits and vegetables. Such plant foods offer fiber, vitamins, minerals, and antioxidants, which are all essential for fueling your immune cells. An immunity-boosting diet also calls for foods with probiotics (those “good” bacteria for a healthy gut microbiome) and lean protein, which both animal and plant sources can provide.

Eat less processed, packaged, and ultra-refined foods.

Immune system nutrition does involve eating less of certain foods, too. These less-advantageous eats generally include ultra-processed and refined foods, which are often stripped of immunity-supporting nutrients (e.g. natural fiber, phytochemicals, vitamins, and minerals). Not only do they fail to provide what’s needed, but they can also actively undermine the immune system when eaten in excess. They can cause oxidative stress and contribute to inflammation, prompting your body to use its supply of antioxidants to fight those processes, rather than being ready and able to fight the microscopic intruders that cause sickness, says registered dietitian Rhyan Geiger, RDN. Don't worry, you can still enjoy ice cream and french fries! But your system will thank you if these treats become a lower priority in your everyday eating habits.

And, of course, what you eat and drink is only one part of enhancing immunity. Other important habits include managing stress, getting enough sleep (i.e., seven to eight hours for most adults), and staying physically active. 

When it comes to daily meals and grocery shopping, here are the top immune-boosting ingredients to reach for.

The Best Foods for Immunity

1. Leafy Greens 

In addition to supporting heart health and brain function, leafy greens like kale, spinach, Swiss chard, and arugula are some of the best foods to eat on repeat. “Leafy greens are rich in micronutrients, especially vitamin C and vitamin K, which [are essential for promoting] a healthy immune system” Geiger says. Other pro-immunity nutrients in leafy greens include beta-carotene and folate, or vitamin B9. To get your fill of leafy greens, aim for at least two cups per day, she says. And remember, you’re not limited to salads by any stretch: Try making a refreshing green smoothie or adding a handful of greens into soups, stews, omelets, pasta dishes, and grain bowls. 

 

2. Probiotics

When it comes to gut health, probiotic foods such as tempeh, yogurt, kefir, kimchi, and sauerkraut steal the show. And since gut function is connected to immunity, these probiotic-rich choices are multifunctional superfoods. The “good” bacteria in probiotic foods strengthen the immune cells in the intestinal lining, Dr. Deng explains, adding that these microbes also metabolize foods to generate nutrients that otherwise wouldn’t be available to the body. This ensures your immune system gets the nutrients it needs to bring its A-game. For optimal immune-supporting benefits, Dr. Deng recommends adding probiotic foods to your diet two to three times a week. Start your morning with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles; or top your fish tacos with sauerkraut. 

 

3. Citrus fruits

Citrus fruits, such as oranges and grapefruit, are teeming with vitamin C. This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells (i.e., immune cells), Geiger says. “You can enjoy citrus fruits by adding them to water, using them as a salad enhancer, or adding them to a fruit smoothie,” she suggests.

4. Berries

When it comes to immune-boosting foods, you can’t go wrong with berries such as strawberries, blueberries, and raspberries. According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules. Berries also offer vitamin C (especially strawberries), an essential immunity nutrient, and fiber, which support the “good” bacteria in the digestive tract, he adds. Aim for two half-cup servings of berries per week, which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls. Or you can always munch on them by the handful straight from the carton in the fridge.

5. Lean Protein 

Although vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial. “Protein [helps] the body repair tissues and muscle, build antibodies, and promote the synthesis of amino acids needed for immune function,” Geiger says. For the healthiest option, go for lean proteins, which are low in saturated fat. (This type of fat can raise your LDL or “bad” cholesterol when consumed in high amounts). Examples of lean protein sources include tofu, beans, lentils, skinless chicken or turkey, and white-fleshed fish like tilapia. 

 

6. Green Tea

You can sip your way to better immunity, too. Delightfully refreshing and earthy, green tea is a must-have in your tea drawer. “Green tea has a variety of antioxidants, including [a] plant compound called epigallocatechin gallate,” Geiger explains. “This compound can help reduce inflammation in the body and improve function.” Enjoy green tea hot or cold, or add it to a smoothie for a tasty twist.  

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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