Did you know your gut and brain share a powerful connection that directly influences your mental clarity mood and focus? This link known as the gut-brain axis is gaining increased attention in the world of health and nutrition. Recently Dr Saurabh Sethi a gastroenterologist with training from Harvard and Stanford shared his insights on Instagram by ranking 10 common foods based on how they impact the gut-brain connection.
On June 19 Dr Sethi posted a video titled Harvard-trained gut doctor ranks 10 foods for the gut-brain axis on a scale of 1 to 10 (10 is the best) emphasizing that your mental wellness starts in your gut. Each food was assessed on its influence on digestion mental clarity emotional balance focus and stress management.
Here are Dr Sethi’s rankings:
- Unsweetened yoghurt – 10/10
- Avocado – 9/10
- Broccoli and cauliflower – 8/10
- Blueberries – 7/10
- Idli – 6/10
- Sweet potato – 5/10
- Movie popcorn – 4/10
- Granola bars – 3/10
- Fruit juice – 2/10
- White bread – 1/10
The top-rated food unsweetened yoghurt scored a perfect 10 due to its probiotic content which supports the balance of beneficial gut bacteria. Avocados rich in healthy fats and fibre received a high score for promoting digestive and brain health. Broccoli and cauliflower known for their high levels of fibre and antioxidants scored 8/10 supporting both gut flora and cognitive function.
Blueberries landed mid-range with a score of 7 thanks to their abundance of polyphenols and antioxidants which are believed to support brain function and reduce inflammation. Idli a popular Indian fermented food was rated 6/10 for its probiotic benefits though Dr Sethi mentioned that its score depends on preparation and ingredients. Sweet potatoes earned 5/10 for being rich in fibre and essential vitamins.
On the lower end were movie popcorn at 4/10 and granola bars at 3/10 due to their often high sugar or salt content and lack of natural fibre. Fruit juice received a low 2/10 score because of its high sugar concentration and absence of fibre. The lowest rating went to white bread at 1/10 as it typically lacks nutritional value and disrupts gut bacteria balance.
Dr Sethi’s rankings serve as a useful guideline for those aiming to improve both gut health and mental well-being through dietary choices. He concluded by reminding viewers that nurturing gut health is a powerful step toward emotional and cognitive balance.
Note: This article is for general information and should not replace medical advice. Consult your healthcare provider for personalised recommendations.
