The brain and gut will thank you: a dietitian shares which foods strengthen them.

Deep within the digestive tract lies a vast world teeming with trillions of microorganisms that subtly influence nearly every aspect of our health. This bustling microbial metropolis, known as the gut microbiome, has become a focal point of scientific research, revealing its intricate connections to immunity, mental health, and longevity. Furthermore, researchers have discovered which foods are most beneficial for its strengthening, as reported by Real Simple.

Unlike the static organs of the body, the microbiome is highly dynamic and changes in response to diet, lifestyle, and environmental factors. With the right dietary choices, it appears possible to cultivate a microbiome that thrives, ultimately supporting overall well-being. Predominantly located in the large intestine, it consists of a vast array of bacteria, fungi, and viruses, each playing a unique role.

Some microorganisms assist in breaking down food and extracting nutrients, while others regulate immune function or produce essential compounds, such as vitamins, explains dietitian Kristina Manyan.

However, this ecosystem is very fragile, and disruptions—whether due to stress, poor nutrition, or antibiotic use—can shift the balance in favor of harmful bacteria, potentially leading to inflammation and disease. Research increasingly points to the power of food in restoring this balance, with fiber- and enzyme-rich products playing a key role in gut health.

Fiber, a crucial dietary component, acts as a prebiotic—essentially serving as fuel for beneficial bacteria, according to a study published in the journal Nutrients. Foods like black beans, chickpeas, oats, and leafy greens contain soluble fibers that are fermented in the gut, promoting the growth of good bacteria while suppressing harmful strains.

At the same time, fermented foods such as yogurt, kimchi, miso, and sauerkraut contain live cultures of probiotics that can colonize the gut with beneficial microbes and enhance digestive function. According to a recent study published in the journal Foods, yogurt can help with a range of gut disorders, including lactose intolerance, constipation, and inflammatory bowel diseases.

Beyond digestion, the microbiome also plays a role in regulating our immune system. Some studies, such as a scientific paper published in the journal Military Medical Research, indicate that a well-balanced gut can help prevent autoimmune diseases and reduce susceptibility to infections.

The "gut-brain axis"—a direct communication pathway between the gut and the nervous system—also attracts scientific attention, with evidence linking gut health to mood disorders such as anxiety and depression, says Manyan.

Some gut bacteria produce neurotransmitters like serotonin, a key mood regulator, further highlighting the profound influence of the microbiome beyond the digestive tract.

However, just as some foods nourish the microbiome, others can disrupt it. Highly processed foods, refined sugars, artificial sweeteners, and excessive consumption of red meat are associated with increased inflammation and disruption of gut bacterial balance, warns Manyan.

Moreover, fried foods and excessive alcohol intake can weaken the intestinal lining, making the body more susceptible to diseases. Maintaining a balance that includes consuming whole, nutrient-dense foods while limiting inflammation-triggering factors is a fundamental strategy for sustaining a healthy gut microbiome, the dietitian concluded.

Important! This article is based on the latest scientific and medical research and does not contradict them. The text is for informational purposes only and does not contain medical advice. For diagnosis, please consult a physician.