Top 10 foods ranked for gut-brain axis by a Harvard-trained doctor
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How Food Affects the Gut-Brain Axis
Dr Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, ranked 10 everyday foods based on their impact on the gut-brain axis. This crucial connection influences mood, focus, stress, and overall mental clarity. The right foods can support gut bacteria, reduce inflammation, and improve emotional well-being, while the wrong ones may do the opposite.
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Unsweetened Yoghurt – 10/10
Dr Sethi’s top pick, unsweetened yoghurt, is rich in probiotics, which nourish good gut bacteria. A healthy microbiome supports neurotransmitter production, reduces stress, and boosts mental clarity, making it ideal for gut-brain wellness.
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Avocado – 9/10
Avocados are loaded with healthy fats, fibre, and brain-boosting micronutrients. Their anti-inflammatory properties and support for gut lining make them highly beneficial for mental focus and emotional stability.
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Broccoli & Cauliflower – 8/10
These cruciferous vegetables are high in fibre, antioxidants, and sulforaphane, which reduces brain inflammation. Their role in feeding gut bacteria links directly to better mood and cognitive function.
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Blueberries, Idli & Sweet Potato – Mid-Range Picks
Blueberries (7/10) are packed with antioxidants; idli (6/10) offers probiotics from fermentation; sweet potatoes (5/10) provide fibre and vitamins. Each contributes modestly to gut health and helps balance the gut-brain connection.
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Popcorn, Granola Bars & Fruit Juice – Low Scores
Movie popcorn (4/10) and granola bars (3/10) often contain additives and lack fibre. Fruit juice (2/10) is high in sugar and low in fibre, which can disrupt gut flora and mood regulation.
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White Bread – The Worst (1/10)
Refined white bread offers minimal nutrition and can spike blood sugar. It lacks fibre and feeds harmful gut bacteria, which may worsen mental fog, mood swings, and gut inflammation, earning it the lowest score.