Brain Fog Begone: Simple Gut-Health Tips for a Sharper Mind

Disclosure: This post contains affiliate links, meaning I may earn a commission at no extra cost to you if you use my link to make a purchase.

Ever wonder why your brain feels foggy or mood shifts after a heavy meal? While it’s easy to unbutton your pants and move on, do you know what’s happening in your gut could make you feel that way and even affect your mood days later?

The good news is you don’t have to put up with brain fog or mood swings. In this post, I’ll share simple, science-backed tips to nourish your gut and keep your mind sharp. And who doesn’t want that…

Feed Your Gut for a Sharper Mind

You probably already suspect that the foods you eat can directly impact how clear and focused your brain feels. That’s because your gut and brain are connected—it’s a two-way street. When you feed your gut what it needs, your mind gets sharper, your memory improves, and your mood stabilizes.

But making the right choices is where to start:

1. Fermented Foods for Mental Clarity

Fermented foods like yogurt, kimchi, sauerkraut, and kefir are packed with probiotics—good bacteria that keep your gut balanced. When your good gut bugs are harmonious, your brain reaps the benefits. Studies have shown that probiotics can reduce brain fog, positively impact mental clarity, and even improve memory.

Try Skyr yogurt if you tolerate dairy for an easy and delicious option. I love its creaminess and high protein content, making it a gut-friendly food with a powerhouse of nutrients like calcium, vitamin B12, and potassium. These support bone health, energy metabolism, and overall well-being—bonus benefits for a sharper mind!

Easy Tip: Add a serving of fermented food to one meal daily. For example, enjoy a cup of plain Skyr yogurt with a handful of your favorite berries for a double boost of gut-friendly and brain-loving nutrients.

As another option, I often enjoy two soft-boiled eggs and a side of sauerkraut for breakfast because I can’t tolerate dairy daily, so I will have small amounts a couple of times a week.

Note: If you are histamine intolerant, fermented foods may not be right. Check out my histamine guide here. I’m cautious about consuming kefir or yogurt daily because I run into a problem as I am slightly histamine intolerant. Aged cheese is out of the question for me, but I can tolerate yogurt, sauerkraut, and kefir in smaller amounts.

2. Prebiotic-Rich Foods to Support Gut Health

While probiotics are essential, they need prebiotics to thrive. Think of prebiotics as “food” for your gut bacteria. If we don’t feed the good bacteria, the bad ones will dominate, creating a foul mood. Foods like bananas, onions, garlic, asparagus, and oats provide the fiber that keeps your gut bugs happy and productive.

Easy Tip: Add sliced bananas to your morning oatmeal or sauté some garlic and onions, toss in a couple of pasture-raised eggs, and scramble. I scramble in grass-fed butter.

I emphasize pasture-raised eggs. Here’s why: The rich golden yolks in this photo are from pasture-raised chickens. The pale yellow yolks are from regular or cage-free chickens, which also pale in taste! The rich-golden yolks are superb in taste. From my kitchen to yours 🙂 !

3. Omega-3-Rich Foods to Protect Your Brain

Omega-3 fatty acids are great for your brain and reduce inflammation in your gut, creating a better environment for those good bacteria. Fatty fish like salmon, sardines, mackerel, and herring are excellent sources. Less palatable, in my opinion, are oysters and anchovies. Walnuts, chia seeds, hemp, and flaxseeds are excellent sources.

But if you’re not a fish fan or don’t eat it regularly, fish oil supplements are the next best thing. Look for high-quality brands that provide plenty of EPA and DHA, the two key types of Omega-3s that support brain health. I’ve used supplements by Thorne for 15 years, and their supplements are superior. Check out Thorne’s Omega-3 here.

And I would add pasture-raised eggs to the list because they are superb food choices with abundant essential vitamins and minerals.

Easy Tip: Aim to eat fatty fish two to three times a week or create a crunchy cereal of flaxseed, hemp seeds, chia seeds, walnuts, and unsweetened coconut chips.

4. Brightly Colored Fruits and Vegetables for Antioxidant Power

Fruits and vegetables rich in color—like blueberries, blackberries, raspberries, kale, spinach, broccoli, bell peppers, and carrots—are loaded with antioxidants that protect your gut and brain from oxidative stress. These compounds help keep your cells healthy and your mind sharp.

For a comprehensive list of antioxidants, check out my wellness tips.

Easy Tip: Roasted baby beets are delicious and at the top of the heap. I can’t say enough about these little wonders. I also eat them plain or with extra virgin olive oil, vinegar, salt, and pepper.

5. Cut Out the Gut Disruptors

What you don’t eat is just as important as what you do eat when it comes to keeping your brain sharp. Sugar (I call it the white demon), processed foods, and alcohol can wreak havoc on your gut bacteria, feeding harmful microbes (the bad bacteria) and throwing off the delicate balance needed for a healthy gut-brain connection. Over time, this imbalance can lead to brain fog, mood swings, and sluggish thinking.

Easy Swaps for Everyday Eating

• Replace the white demon (sugar) with stevia or monk fruit. But make sure it’s without erythritol. Check out the brand of monk fruit I use on Amazon here.
  
• If you love potato chips like I do, try Boulder Canyon, which is made with avocado oil and sea salt—two simple ingredients. Chips cooked in seed oils such as vegetable and canola oils wreak havoc on your brain and body.
  
• Reduce alcohol consumption or replace it with gut-friendly alternatives like kombucha. I occasionally like a glass of wine, so I switched to organic wine.

Takeaway: Remember, every little improvement we make counts!

6. Get Moving: Exercise for Both Gut and Brain

Movement is good for your muscles—it’s a must for a healthy gut and brain. Regular physical activity promotes the growth of beneficial gut bacteria and boosts blood flow to the brain, improving memory and focus. And you already know that exercise reduces stress, which helps keep the gut-brain axis balanced.

Simple Exercises to Try

• Start walking—it’s free! Walking is a low-impact exercise that’s easy to start and can be done anywhere. Whether it’s a stroll around your neighborhood or a brisk walk in the park, walking helps clear your mind and boost your mood. Plus, it’s a great way to get fresh air and enjoy nature. Significant health benefits begin at a modest 4,400 steps daily and taper down at 7,500 for older women. If you’re interested in a senior-friendly pedometer watch with no app/phone required, check this one out on Amazon.

• Light Stretching: What about stretching? Light stretching can release endorphins and improve mood. It feels great! I do it even before I get out of bed. It’s like a helping hand from an old dear friend. Stretching helps improve flexibility, reduces muscle tension, and enhances your overall sense of well-being.

• Arm Curls: Grab a couple of 3- to 6-pound weights and do some arm curls. More if you like. There’s nothing like toning or building a bit of muscle for a healthy blood flow to the brain. Start with a few sets of 10-15 repetitions and gradually increase as you get stronger. Arm curls are a simple yet effective way to strengthen your upper body. Check out the study here.

• Dancing: Put on your favorite music and dance around your living room. Dancing is a fun way to get your body moving. It improves cardiovascular health, coordination, and lifts your spirits. I love it and do it all the time!

• Chair Exercises are an easy option for those who prefer low-impact activities. You can do leg lifts, seated marches, or even arm raises while sitting down. These exercises help increase circulation and keep your muscles engaged without straining your joints.

7. Manage Stress to Keep the Gut-Brain Axis in Balance

Stress weighs heavily on your mind and disrupts the delicate balance in your gut. Chronic stress reduces the diversity of good gut bacteria and leads to inflammation, which affects your mood and cognitive clarity.

Quick Stress-Relief Tips

• Practice deep breathing exercises. Although there are many deep breathing methods, I sit relaxed, inhale slowly through my nose, and exhale slowly. Practicing this simple act throughout the day helps tremendously. Deep breathing also reduces anxiety, lowers blood pressure, and improves focus.

• If you’re into apps, plenty of those are also available, but for me, I walk, even in the crispy weather. If it’s raining, my trusty umbrella is my sidekick. Walking clears my mind, and I also sleep better, which is good for the brain. When we sleep, our brains clean up and repair old brain cells—like taking out the trash so the can doesn’t get too full. Lugging around an overfilled mind causes more stress.

• Keep a journal close by to jot down your thoughts. Write your worries and problems in a letter and release them to the universe, then tear it up. Journaling can also help organize thoughts, process emotions, and gain new perspectives. If you’re looking for a beautiful journal, check this one out on Amazon. I love it because it comes in many colors.

Takeaway: Managing stress isn’t only about relaxation—it’s essential for keeping your gut and brain in harmony. Think of it as trying to peddle a bike with one wheel—it doesn’t work! We need the two to work together.

8. Sleep Your Way to Mental Clarity

We often underestimate the power of a good night’s sleep, but poor sleep can wreak havoc on your gut microbiota and your brain’s ability to focus, remember, and process information. When we sleep, our gut and brain undergo crucial repair and reset processes—like taking out the trash. Quality rest is essential for cognitive function and overall well-being.

Tips to Ensure You’re Getting the Restorative Sleep You Need

• Consider using a weighted blanket to reduce anxiety and promote relaxation. The gentle pressure can help calm your nervous system, making it easier to unwind and think clearly.

• Keep your bedroom cool, dark, and quiet. Use earplugs, an eye mask, or a white noise machine if necessary. If you’re looking for a premium white noise machine that combines a sunrise alarm, soothing sounds, and customizable sleep routines, the Hatch Restore is a fantastic choice. Click here to check it out! (If you prefer simpler options, Amazon has many highly-rated alternatives.)

• This is an old common sense ritual, but try going to bed and waking up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.

• The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try unplugging at least an hour before bedtime.

• Avoid large meals, caffeine, and alcohol close to bedtime. These will disrupt your sleep cycle and quality.

• Create a relaxing bedtime routine if you can. I like reading a book and/or taking a nice almost-hot bath. Sometimes, I’ll add some Epsom bath flakes or Epsom salts. For bath water, both magnesium chloride flakes and Epsom salts (magnesium sulfate) offer benefits, but magnesium chloride flakes might be the better choice for several reasons:
  • Magnesium Chloride Flakes
  • Better Absorption: Magnesium chloride is more easily absorbed through the skin, making it more effective for transdermal (through the skin) magnesium therapy.
  • Detoxifying Properties: It’s known for its detoxifying benefits, which can help flush out toxins from the body.
  • Hydrating: Magnesium chloride can help maintain the skin’s moisture balance, keeping it hydrated and healthy.
  • Epsom Salts (Magnesium Sulfate)
  • Muscle Relaxation: Epsom salts are great for soothing sore muscles and reducing inflammation.
  • Affordable and Widely Available: Epsom salts are generally more affordable and easier to find in stores.

While both options have their merits, magnesium chloride flakes might be superior if your primary goal is better absorption and overall skin benefits. However, Epsom salts are also a great option for muscle relaxation and affordability.

Takeaway: Sleep isn’t a luxury—it’s a necessity for a sharp mind and a healthy gut. If you can get 7-8 hours a night, you’re on the right track, and you’ll wake up feeling refreshed and clear-headed.

Final Thoughts

Believe it or not, your brain health starts in your gut. Nurturing this vital connection can boost mental clarity, improve memory, and say goodbye to brain fog. Simple changes—like eating gut-friendly foods, quitting or cutting back on sugar (the white demon), staying active, and getting enough sleep—can make a world of difference.

Take the first step today by choosing one or two tips to try. Your brain and gut will thank you!

Ready to take control of your gut and brain health? Explore these simple changes and check out the links within this post to kickstart your journey toward a sharper, healthier mind!