Top 10 Gut-Brain Axis Foods Ranked by Harvard-Trained Doctor
Our mental well-being starts in the gut, says Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist. In his latest Instagram video, Dr. Sethi ranked 10 everyday foods based on how well they support the gut-brain axis — the direct link between your digestive system and mental health.
The gut-brain axis is the communication pathway between your gastrointestinal tract and brain. A healthy gut microbiome influences mood, clarity, focus, and stress resilience. Probiotic-rich and fibre-dense foods can strengthen this connection.
Dr. Sethi’s Top 10 Foods for Gut-Brain Health
- Unsweetened Yoghurt: 10/10 – Packed with probiotics that boost gut flora.
- Avocado: 9/10 – Loaded with healthy fats and fibre.
- Broccoli & Cauliflower: 8/10 – Rich in fibre and antioxidants.
- Blueberries: 7/10 – Full of polyphenols and brain-boosting antioxidants.
- Idli: 6/10 – Fermented, probiotic-rich South Indian dish.
- Sweet Potato: 5/10 – High in fibre and vitamins.
- Movie Popcorn: 4/10 – Often loaded with salt and saturated fats.
- Granola Bars: 3/10 – Highly processed and sugary.
- Fruit Juice: 2/10 – Lacks fibre and spikes blood sugar.
- White Bread: 1/10 – Low fibre, high glycemic index.
7 Refreshing Drinks to Boost Liver and Gut Health
Dr. Joseph Salhab, another gut-liver expert, suggests functional drinks to reduce inflammation and support liver function:
- Chia Fresca: Hydrating and full of fibre.
- Berry Kefir Smoothie: Combines probiotics and antioxidants.
- Pomegranate Ginger Juice: Rich in polyphenols and anti-inflammatory agents.
- Coffee with Cacao: Liver-protective and flavanol-rich.
- Watermelon Ginger Juice: Citrulline supports nitric oxide production.
- Green Tea with Honey: Catechins reduce liver fat.
- Black Tea with Mint: Theaflavins and mint phenols improve liver lipid profile.
These drinks not only refresh but also support overall liver function by reducing inflammation and improving metabolism. Together with a gut-friendly diet, they can enhance both mental and physical health.
Final Thoughts
Your diet plays a pivotal role in how your brain functions. Including probiotic-rich foods like yoghurt and idli, fibrous vegetables like broccoli, and drinks that detoxify the liver can help maintain optimal gut-brain health. As Dr. Sethi emphasized, “Your mental wellness starts in your gut.”