All Posts, Food & Nutrition

Top 10 Anti-Inflammatory Foods to Improve Gut and Brain Health Naturally

Posted by Madison Eran on

Why Gut and Brain Health Go Hand-in-Hand

Have you ever woken up with bloating and found yourself in a foggy mental state later in the day? You’re not imagining it—your gut and brain are in constant dialogue via a complex system called the gut–brain axis. Through hormones, immune signals, and especially gut microbes, the health of your digestive system directly affects your mood, clarity, and even long-term memory.

Chronic inflammation can disrupt this connection. Whether it’s triggered by processed foods, stress, or environmental toxins, sustained low-grade inflammation in the gut sends distress signals to your brain—leading to symptoms like:

  • Bloating and indigestion
  • Mood swings, anxiety, or low energy
  • Cognitive sluggishness and poor memory
  • Foggy thinking and diminished focus

The most empowering part? You can actively reduce inflammation through whole food choices, nourishing both your gut and brain in a holistic way.

The Top 10 Anti‑Inflammatory Foods (All Supported by Recent Research)

1. Leafy Greens (Spinach, Kale, Swiss Chard)

If you want to nourish your gut and give your brain a natural boost, leafy greens deserve top consideration. These vibrant vegetables—like kale, spinach, and swiss chard—are rich sources of lutein, folate, vitamin K, and beta-carotene, all of which support healthy cognition and gut function.

What the Research Shows

A 2022 study published in Nutritional and Health Aging found that higher intake of dark green vegetables was significantly associated with better cognitive performance in older adults. Consistent consumption of leafy greens correlated with slower memory decline, sharper attention, and overall better brain function .

These biological benefits are likely tied to the abundance of phytonutrients—like phylloquinone, β‑carotene, and α‑tocopherol—found in leafy greens, all of which have anti-inflammatory and antioxidant effects in the body.

Real-Life Cooking and Eating Tips

  • Smoothies: Blend a handful of spinach into your morning smoothie with berries and flax.
  • Salad staples: Use kale or Swiss chard as your salad base and massage with olive oil to soften.
  • Soup and stir-ins: Add chopped greens to soups, stews, or grain bowls just before serving to preserve nutrients.

How to add more:

  • Toss fresh spinach into smoothies or sauté kale with garlic.
  • Add Swiss chard to soups or use as a wrap for wraps and sandwiches.

2. Berries (Blueberries, Strawberries, Raspberries)

Berries aren’t just tasty—they’re brain and gut superheroes! These colorful bursts are rich in anthocyanins and polyphenols, which help fight brain inflammation and boost your gut microbiome.

What the Research Says

  • A 2022 study published in Nutrients found that regular consumption of wild blueberries improved memory and executive function in adults while also lowering inflammation-related biomarkers. These results support the idea that berries may help protect the brain from age-related decline and foster a healthier gut-brain connection through their antioxidant-rich, anti-inflammatory properties.
  • A 2023 American Journal of Clinical Nutrition study showed that eating blueberries regularly was associated with better cognitive function, including clearer thinking and more efficient blood flow in the brain .
  • For a deeper dive, a 2024 review in Frontiers in Pharmacology highlighted that berries contain phytochemicals which support neurotransmission, inflammation control, and neuroplasticity—all critical for long-term brain health.

How It Benefits Your Gut

  • Berries are also packed with fiber and polyphenols that act like fuel for your gut microbes, helping reduce inflammation and support digestion.

Quick Tip

Blend in a half-cup of mixed berries to your morning yogurt or cereal—or enjoy a handful as a refreshing snack. It’s a powerful, delicious boost for brain and gut health.

3. Fatty Fish (Salmon, Mackerel, Sardines)

Omega‑3s from fatty fish—especially DHA and EPA—are some of the most studied nutrients for anti-inflammatory and brain-boosting effects.

What Recent Studies Show

  • A 2022 meta-analysis in Nutrition Reviews examined data from multiple studies and found that eating up to 150 g of fish per day was linked to a 30% lower risk of cognitive impairment and a 20–30% reduced risk of Alzheimer’s disease and other dementias. 
  • Another meta-analysis from 2022 in Frontiers in Neuroscience  reported that fish oil supplementation was associated with significantly lower risk of all-cause dementia, especially vascular dementia—suggesting benefits beyond that of just dietary fish intake alone.

Collectively, the evidence supports that moderate dietary fish intake (about 2 servings per week) or high-dose omega-3 supplements (when recommended by a provider) can significantly benefit cognitive function and reduce dementia risk.

Cooking tips:

  • Grill salmon with herbs and lemon.
  • Add sardines to salads or sandwiches.
  • Mackerel works beautifully in curries or grain bowls.

4. Extra‑Virgin Olive Oil

More than just a pantry staple, this delicious oil brings potent anti-inflammatory benefits.

What the Research Says

  • A 2022 randomized clinical trial called MICOIL found that older adults with mild cognitive impairment who ate high-phenolic early-harvest extra-virgin olive oil (EVOO) daily for 1 year showed significant improvements in cognitive function when compared to a standard Mediterranean diet group.
  • A 2022 study in Nutrients showed that EVOO significantly enhanced blood–brain barrier (BBB) integrity and improved brain connectivity in individuals with mild cognitive impairment.
  • A 2024 review in Antioxidants concluded that olive oil’s polyphenols—especially oleocanthal, oleuropein, and hydroxytyrosol—offer potent neuroprotective effects, reducing oxidative stress and inflammation in the brain.

Why It Works

EVOO is full of oleocanthal, a compound with ibuprofen-like properties that:

  • Reduces neuroinflammation
  • Promotes amyloid-beta clearance
  • Supports blood–brain barrier strength 

Animal and human studies confirm that EVOO not only boosts cognition but also preserves structural and vascular brain health .

How to Use It

  • Aim for 1–2 tablespoons daily—ideal drizzled on salads, roasted veggies, or whole grains.
  • Choose early-harvest, high-phenolic EVOO with a spicy, peppery taste for maximum benefits.
  • Store in a cool, dark place (or fridge) to preserve antioxidants and freshness.

5. Walnuts & Almonds

Nuts like walnuts and almonds are more than a satisfying snack—they’re brain- and gut-support warriors packed with healthy fats, fiber, vitamin E, and antioxidants.

What the Studies Say

  • A 2024 systematic review in Frontiers in Nutrition found that regular nut consumption, especially walnuts and mixed tree nuts, is linked to improved cognitive function and vascular brain health across all ages, from young adults to seniors,
  • The WAHA trial (2020) showed that adults who ate  walnuts daily experienced  less cognitive decline than those who did not.
  • A study in the Current Developments in Nutrition discovered that a single walnut-enriched breakfast improved reaction time and memory later in the day, albeit thus study as funded by the California Walnut Commission and was rather abbreviated in nature.

These findings highlight that both long-term and acute walnut intake can enhance cognitive performance and brain blood flow across different age groups.

Why Nuts Brain-Boost

  • Omega-3 ALA (especially walnuts): supports neuron structure, signaling, and blood–brain barrier integrity,
  • Vitamin E & antioxidants: shield cell membranes from oxidative stress and inflammation.
  • Fiber & prebiotic compounds: feed healthy gut microbes, fostering balanced digestion and mood-enhancing short-chain fatty acids.

How to Enjoy More Nuts

  • Grab a handful (≈¼ cup) as a snack or nut butter on toast.
  • Sprinkle chopped nuts into oatmeal, yogurt, or smoothies.
  • Add walnuts or almond slivers to salads and grain bowls.

6. Turmeric (with Black Pepper)

Golden yellow and golden for your health! Turmeric garners attention for its brain and gut benefits.

Active ingredient:

  • Curcumin—sought after for its anti-inflammatory and antioxidant qualities.

What the latest research reveals:

Spice up your meals:

  • Mix into curries, soups, or roasted vegetables.
  • Try golden milk with a pinch of black pepper for better absorption.

7. Ginger

Ginger is warm, calming, and rich in compounds that reduce inflammation and sooth digestion.

Bioactive components:

  • Gingerols, paradols, and zingerone

Research takeaways:

Creative uses:

  • Sip ginger tea or add to stir-fries and curries.
  • Grate fresh into oatmeal or yogurt for an added zing.

8. Avocados

Creamy, versatile, and delicious—avocados are nutritional gems for brain and gut function.

Heart-healthy goodness:

  • Packed with monounsaturated fats and lutein for brain protection.
  • Provide fiber to support gut microbiome diversity.

Evidence-supported benefits:

  • A 2021 randomized trial showed participants eating one avocado daily had improved attention and planning abilities.
  • Research published in The Journal of Nutrition found that people who ate avocado daily had a greater diversity of gut microbes compared to those who did not. This in part explains why avocado consumption has been linked to an increase in bacteria like Faecalibacterium, Lachnospira, and Alistipes, which are known for their fiber-fermenting abilities and production of short-chain fatty acids (SCFAs)

Usage ideas:

  • Spread mashed avocado on toast.
  • Dice onto salads, grain bowls, or tacos.
  • Use frozen avocado in smoothies.

9. Chia & Flaxseeds

Tiny but mighty, these seeds offer fiber and plant-based omega-3s. Specifically chia seeds provide ALA (alpha-linolenic acid) which is a type of omega-3, provide beneficial fiber, and antioxidants.

Gut and brain effects:

  • Help balance the gut microbiome and support healthy inflammation response per a study in Food Science and Nutrition.
  • A 12-week study in healthy adults aged 65–80 found that daily flaxseed oil supplements, rich in alpha-linolenic acid, improved verbal fluency—a key aspect of cognitive function—though other thinking and memory skills stayed the same.

How to integrate them:

  • Blend into smoothies, envelope in oatmeal, or make seed puddings.
  • Sprinkle onto salads and baked goods.

10. Green Tea

A daily brew that’s as good for your mind as it is for your body.

Powerful compounds:

  • EGCG (epigallocatechin gallate) and other catechins
  • L-theanine
  • Flavonoids

What the research says:

  • A 2023 meta-analysis found green tea consumption linked to a 37% lower risk of developing cognitive impairment
  • A study in Plant Foods Human Nutrition found that consuming/taking 200–400 mg per day of L‑theanine—an amino acid found in green tea—may help reduce stress and anxiety in people facing stressful situations.

Sipping strategies:

  • Replace your afternoon coffee with a cup of quality green tea.
  • Try matcha latte with mindful breathing to soothe stress.

Real-Life Ways to Add These Foods to Your Routine

You don’t need to overhaul your diet overnight. Here are easy ways to integrate these superfoods:

  • Morning ritual: Start with green tea and chia-seed oatmeal, topped with berries and chopped nuts
  • Lunch: Enjoy a spinach- or kale-based salad drizzled with olive oil and topped with avocado and salmon or sardines
  • Snack: Munch on walnuts or almond mix with raw veggies
  • Dinner: Roast vegetables with turmeric-ginger seasoning and serve alongside fatty fish
  • Before bed: Sip ginger-turmeric golden milk to wind down and support digestion

Even these small daily additions help lower inflammation, support digestion, and boost brain health over time.

Meal Plan: 1-Day Anti-Inflammatory Blueprint

Here’s a sample day crafted to maximize your intake of these ten powerhouse foods:

Breakfast

  • Green tea
  • Overnight chia-oat pudding with almond milk, berries, and chopped walnuts

Lunch

  • Big kale-spinach salad with roasted salmon, avocado, cherry tomatoes, olive oil–lemon dressing
  • Optional side: cup of berry-lime sparkling water

Snack

  • Greek yogurt parfait layered with berries and flax/chia seeds

Dinner

  • Curried turmeric-ginger roasted cauliflower & sweet potatoes
  • Grilled mackerel or sardines with olive oil

Evening ritual

  • Golden ginger-turmeric milk

This daily layout weaves in every one of the 10 foods we covered while being nutritionally balanced and delicious.

Final Thoughts: Food as Your Everyday Medicine

What stands out to me—and to researchers—is how these whole foods work together. They support your gut microbiota, reduce inflammation, and build resilience in your brain’s metabolism and structure. Little by little, daily consistency builds long-term benefits.

At Life Made Wholesome, we believe eating with intention can literally transform your vitality and mental clarity. Incorporate one new food this week, and watch how your energy, digestion, and focus begin to shift.

Leave a comment