Better gut, better brain 🧠 10 simple tips
With neuroscientist Dr. Julie from Better Brain
Today’s post is a special one - I’ve teamed up with the brilliant neuroscientist from to share 10 science-backed tips for your gut and brain.
Why? Because the two are more connected than you might think.
You’ve probably felt it before, those “gut feelings” or a flutter of nerves in your stomach. That’s your gut and brain having a conversation.
And this connection is far more than a metaphor.
10 simple tips for a better gut and a better brain
Five from cognitive neuroscientist
, and five from me (a gut scientist and dietitian).Because to really feel better, to think clearer, digest more easily, and feel more balanced day to day, we need to look after both the gut and the brain.
Supporting one supports the other.
Starting with the brain - over to you, Dr. Julie:
Hi there! Dr. Julie here. I’m a cognitive neuroscientist and I write about ways you can take simple steps to build a better brain (and therefore a better life).
1. Single task
Multitasking is a form of stress on your brain.
Your brain can’t do two different goal directed behaviors at the exact same time so it rapidly switches between tasks. This builds a distracted brain and makes you less efficient and more error prone.
Single-tasking can improve your focus, mental energy, and productivity.
It can take time to re-train your brain to focus on just one thing, but it’s possible.
Use intervals to start. Ex: Set a timer and focus for 10 minutes, then take a 2 minute break. Gradually work your way up.
Doing one thing at a time also reduces stress which is conducive to better digestion and gut health. It’s a win-win for gut health and brain performance.
2. Reframe negative thoughts
There is a direct physiological link between emotional states (which stem from thoughts) and gut function.
Negative thought patterns like rumination or constant worry can keep your body in a stress response, disrupting digestion and microbiome balance.
Reframing is a tool you can use to shift your thoughts and regulate your nervous system.
For example, instead of thinking, “I messed that up, I’m terrible at this,” try, “I’m learning, and every mistake helps me get better.”
Practicing reframing and self-compassion can increase resilience, mood, and support a healthy gut.
3. Hang out IRL (in real life)
Social interaction benefits both your mood and your microbes.
Research shows that people with stronger social ties tend to have more diverse gut microbiomes, which supports immunity, digestion, and brain health.
Having social support is also one of the best things you can do to protect against cognitive decline.
Go for depth and quality over quantity.
At least a few times a week be intentional to take a walk with a friend, sit with a co-worker during lunch, or check in on a neighbor.
If you live alone, aim for a minimum of one in person interaction a day. Chatting with your barista, taking a fitness class, or giving a stranger a compliment all count.
4. Wind down before bed
Sleep is one of the most essential ways to enhance brain performance, boost energy, mood, clarity of thinking, and focus.
It's also when your brain and gut reset. Poor sleep hurts both cognitive function and microbial balance.
Scientists are just beginning to explore the complex bi-directional relationship between sleep quality and the microbes in your gut.
Prioritize a wind-down routine to support both brains.
An hour or two before bed, unplug from screens and do something relaxing. Take a bath, read, journal, or meditate.
Engaging in calming activities helps prepare your nervous system for rest.
5. Pause and breathe
Is your schedule booked back to back? Are you constantly rushing from one thing to the next?
Being in a hurry keeps your nervous system in a sympathetic state (fight or flight mode).
Slow, intentional breathing can activate your parasympathetic nervous system (rest and digest mode).
Try this: Inhale for 4, exhale for 6.
Breath in and out through your nose.
A shorter inhale and longer exhale can shift you into a more relaxed state.
Even one minute of deep breathing can improve digestion, lower stress hormones, and calm both your brain and gut.
A huge thanks to for sharing her brilliant brain-based strategies, and for a generous 30% discount to !
Thanks, Dr. Julie! Over to the gut, with Dr. Emily:
6. 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.
7. 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.
8. Get colourful
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.
9. 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.
But 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.
10. 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.
When your gut and brain are working together, everything else falls into place.
Now we’d love to hear from you, which of these are already part of your routine, and which one are you curious to try this week?
Here’s to feeling clearer, calmer, and more balanced, one small step at a time.
Emily & Julie xx
References
Deprez, S., Vandenbulcke, M., Peeters, R., Emsell, L., Amant, F., & Sunaert, S. (2013). The functional neuroanatomy of multitasking: combining dual tasking with a short term memory task. Neuropsychologia, 51(11), 2251-2260.
Allen, A. P., Dinan, T. G., Clarke, G., & Cryan, J. F. (2017). A psychology of the human brain–gut–microbiome axis. Social and personality psychology compass, 11(4), e12309.
Dill-McFarland, K. A., Tang, Z. Z., Kemis, J. H., Kerby, R. L., Chen, G., Palloni, A., ... & Herd, P. (2019). Close social relationships correlate with human gut microbiota composition. Scientific reports, 9(1), 703.
Li, Y., Deng, Q., & Liu, Z. (2023). The relationship between gut microbiota and insomnia: a bi-directional two-sample Mendelian randomization research. Frontiers in Cellular and Infection Microbiology, 13, 1296417.
Menni, C., Zierer, J., Pallister, T., Jackson, M. A., Long, T., Mohney, R. P., Steves, C. J., Spector, T. D., & Valdes, A. M. (2017). Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women. Scientific Reports, 7, 11079.
Porras-García, E., Fernández-Espada Calderón, I., Gavala-González, J., & Fernández-García, J. C. (2023). Potential neuroprotective effects of fermented foods and beverages in old age: A systematic review. Frontiers in Nutrition, 10, 1170841.
Berding, K., Vlckova, K., Marx, W., Schellekens, H., Stanton, C., Clarke, G., Jacka, F., Dinan, T. G., & Cryan, J. F. (2021). Diet and the microbiota–gut–brain axis: Sowing the seeds of good mental health. Advances in Nutrition, 12(4), 1239–1285.
Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., Topf, M., Gonzalez, C. G., Van Treuren, W., Han, S., Robinson, J. L., Elias, J. E., Sonnenburg, E. D., Gardner, C. D., & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.
Ammar, A., Trabelsi, K., Boukhris, O., Bouaziz, B., Müller, P., Glenn, J. M., Bott, N. T., Müller, N., Chtourou, H., Driss, T., & Hökelmann, A. (2020). Effects of polyphenol-rich interventions on cognition and brain health in healthy young and middle-aged adults: Systematic review and meta-analysis. Journal of Clinical Medicine, 9(5), 1598.
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Love the topic—the gut is still so underrated, not just for brain health but also for blood lipids, immune signaling, even sleep regulation. Excited to see more practical ways people can tap into that connection.