5 Gut Habits Might Protect Your Brain

Simple daily choices that support memory, focus,

and long-term brain health

If Alzheimer’s runs in your family, maybe you’ve decided it’s just a matter of time until it’s your turn. Guess what? It’s not that automatic, and the truth is more hopeful.

True, your genetic make-up is what it is, but what you do with those genes is up to you. In this case, we’re talking about protecting your brain health from genetic patterns with daily gut health habits long before memory loss might begin.

Science tells us our gut and brain are deeply connected. The bacteria in your digestive system send signals to your brain through hormones, immune messengers, and nerves. When your gut is healthy, your brain functions better. When your gut is inflamed or unbalanced, that inflammation can spread, affecting memory, focus, and mood.

Recent studies suggest that certain gut patterns may appear years before cognitive decline does. That’s powerful information. And it means you can start doing something right now.

You can’t change genetics, you CAN change habits. 

1. Eat the rainbow

A diverse diet feeds a diverse microbiome. That’s good news for your brain. Different colors of fruits and vegetables contain polyphenol compounds that support healthy gut bacteria and help reduce inflammation. Try this:

• Paint your plate with 3+ colors of fruits and vegetables 

  • Red (tomatoes or strawberries, anyone? )

  • Orange (carrots and oranges both juice easily)

  • Purple (cabbage, blackberries, and purple-sprouting broccoli)

    
    

• Rotate your greens, even when they aren’t green like 

  • Watercress

  • Cabbage

  • Arugula 

  • Spinach

  • Bok choy

    
    

Blueberries and colorful foods also contain brain-supportive anthocyanins. What are anthocyanins, you ask? Anthocyanins are natural pigments that add color to a healthy diet and help protect your brain. 

Anthocyanins act as antioxidants, reducing inflammation and supporting healthy brain function. They may improve memory, increase blood flow to the brain, and even help guard against diseases like Alzheimer’s. By eating more colorful fruits and vegetables, especially those in the red-blue-purple family, you’re not just eating for flavor—you’re eating to support your mind as you age.

2. Add familiar fermented foods to your diet

Fermented foods are rich in probiotics, which are live, beneficial bacteria that support a healthy gut. In one recent study, just two servings a day helped people reduce inflammation and improve the balance of gut microbes.

And the good news? You can find these foods in most grocery stores or farmers’ markets:

• Plain yogurt: make sure the label says “live & active cultures”

• Kefir: when you’d rather drink yogurt or mix it into a smoothie

• Raw sauerkraut: check the refrigerated section—not the canned aisle

• Kimchi: a spicy fermented cabbage, typically with tofu or produce

• Pickles: choose a label that says “fermented” instead of vinegar-based

These aren’t hard-to-find health store items; they’re readily available opportunities to help your gut and brain health simultaneously. Start small by trying one new fermented food this week. Future-you will thank you for years.

3. Move, especially after meals

You don’t need a long workout to make a long-lasting difference. Gentle movement, especially after meals, can do wonders for both your gut and your brain. It helps food move through your system, keeps blood sugar steady, and supports clearer thinking. Movement after eating is a reset button for your brain. Start with a 10-minute walk after dinner or gentle stretching to build these brain-sustaining habits slowly and consistently. 

4. Lower your sugar intake

We know, easier said than done. Even if you don’t eat desserts, sugar’s everywhere, even in protein bars and salad dressing. And it damages more than your waistline or hips. It disrupts gut balance, drives inflammation, and can impact cognitive decline, even in people without diabetes. High sugar intake and excess body fat are both linked to a greater risk of developing Alzheimer’s. 

But cutting sugar doesn’t have to mean giving up everything you enjoy. Don’t go cold turkey, swap in naturally sweet, brain-friendly options:

• Roasted root vegetables offer deep, caramelized flavor and keep blood sugar steadier than baked goods

• Fresh fruit paired with healthy fats slows sugar absorption and keeps you full longer

• Cinnamon or vanilla in tea or smoothies adds natural sweetness without spiking blood sugar

• Chia pudding with coconut milk and berries satisfies dessert cravings with fiber and antioxidants

• Frozen banana slices or grapes can replace sugary snacks with something cool, sweet, and wholesome.

Be sweet to your gut and brain by slowly eliminating processed sugar. 

5. Track your brain–gut patterns

Your gut responds to behaviors besides eating. It reacts to how you sleep, how you manage stress, and how your whole system functions. If you’ve ever felt mentally foggy or emotionally off after a restless night or noticed digestion slow down during a stressful week, that’s your gut-brain connection asking for a change. Keep a simple journal to connect the dots. Each day, jot down:

• What you ate and when: Include snacks, beverages, and any supplements

• Rate stress levels: Use a simple 1–5 scale or describe what caused the stress 

• How you slept: Some high-end beds have apps to track this for you, but a pen and paper work just fine. Keep track of how many times you wake up at night and how many uninterrupted hours you slept.

• Your mental clarity and mood: Feeling sharp or scattered? Do you seem confused or on target? Are you impatient or stopping to smell the roses?

• Digestive signals: Bloating, gas, bowel changes, or discomfort different from your usual experience

You don’t need a fancy app or a perfect format. Just a notebook or notes app on your phone will do. After a couple of weeks, you’ll likely start to spot connections between particular foods, habits, and how your mind and body respond.

These insights are your personalized roadmap to what supports your brain vs. what pushes it off track.

Protecting your brain starts in your belly

Your gut plays a bigger role in brain health than most people realize. It helps regulate focus, mood, and memory long before symptoms appear. The best part? You don't need a complete lifestyle overhaul to make a real difference. 

Initiate and adopt one new habit. Add one new food. Pay attention to how you feel. Every step you take to support your gut is also a step toward protecting your precious, beautiful mind, today and in the decades ahead.

You’re not stuck, and you’re not alone. We can start sorting this out together, from wherever you are. It’s all virtual, so you don’t have to travel or wait. The moment you BELIEVE, things can change; they often do. Take that first step today.

You can keep the conversation going with BELIEVE@drsusanmonias.com