Better Gut, Better Brain: 10 simple tips
With microbiome scientist Dr. Emily Leeming from Second Brain
Gut health is brain health.
In fact, the gut is called the second brain.
This week, I teamed up with
— gut scientist, dietitian, and author of the Substack .We each share 5 tips that can help you keep both brains happy and healthy.
5 Gut Tips From Dr. Emily
1. Focus on fibre
Fibre’s finally getting the spotlight, after years of being seen as dull, bland, and only good for an easy poo (yes, I say poo, not stool or bowel movement - let’s just call it what it is).
Fibre is a type of carb, but unlike most carbs (or protein and fat), we can’t break it down ourselves.
Instead, it travels undigested to the large intestine, home to your gut microbiome. And fibre is their favourite food.
As they feed on fibre they make molecules that support your health, especially short-chain fatty acids, which benefit both your gut and brain.
A simple way to get more fibre?
Think BGBGS: Beans, Greens, Berries, Grains (as whole grains), and Seeds (as in nuts and seeds). These are your everyday fibre heroes, no supplements needed.
2. Hydration
With around 70% of your brain made up of water, it’s no surprise that even mild dehydration can affect your focus, mood and energy levels.
But your brain isn’t the only organ that needs water to function well, your gut does too.
Staying hydrated helps keep food soft and moving smoothly through your digestive system, and makes things easier on the way out (into the toilet).
When you're not drinking enough water and/or fibre, digestion can slow down, leaving your gut microbes waiting longer for their next meal.
Without a regular supply of fibre to feed on, they may start breaking down protein instead, making compounds like ammonia and phenols that may have a harmful effect on the gut-brain axis and brain function.
3. Polyphenols
Polyphenols are natural plant compounds found in colourful foods like berries, extra virgin olive oil, herbs, dark chocolate, tea and coffee.
While we can absorb a small amount of polyphenols directly, most of them travel undigested to the large intestine, just like fibre, where your gut microbes get to work.
As they break them down, microbes make bioactive compounds. This process creates helpful compounds that may improve blood flow to the brain, reduce mental fatigue, and support focus and thinking speed.
Adding more polyphenols doesn’t mean buying expensive powders or supplements, it just means more variety and colour on your plate.
Think herbs on your eggs, berries with your yoghurt, and extra virgin olive oil on your salad.
4. Omega-3s
Omega-3 fats, especially the types found in oily fish like salmon, sardines and mackerel (called EPA and DHA), have well-established benefits for heart and brain health. They may also help lower low-grade inflammation and support a healthy microbiome.
Studies suggest omega-3s can increase the diversity of gut microbes, which, while not a perfect measure, is generally considered a good sign of gut health.
Aim for two portions of oily fish a week, or consider an algae-based supplement if you’re plant-based. Your gut and brain will thank you.
5. Fermented foods
Fermented foods like live yoghurt, kefir, kimchi, sauerkraut and miso contain live microbes that may help support the balance of your gut microbiome.
A 2021 study found that eating around 6 servings of fermented foods a day for 10 weeks led to a more diverse microbiome and lower levels of inflammation.
There’s also early evidence that fermented foods might help protect your brain as you age. A 2023 systematic review found that older adults who regularly ate fermented foods were less likely to develop memory problems or dementia.
You don’t need to eat fermented foods at every meal. Just a spoonful or glass a day, a few times a week, can be enough to make a difference.
Start with what you enjoy - maybe a dollop of live yoghurt or kefir with your breakfast or some kimchi alongside your lunch.
I highly encourage you to subscribe to Second Brain, and Dr. Emily is generously offering a 30% discount!
5 Brain Tips From Dr. Julie
1. Single Task
Multitasking is a form of stress on your brain.
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