This Is Your Brain on Food: A Review & Breakdown
I just recently finished reading Dr. Uma Naidoo’s This Is Your Brain on Food, which gives a fascinating look at the connection between diet and mental health. As a Harvard-trained psychiatrist, nutrition specialist, and chef, Dr. Naidoo explores how the food we eat directly affects our mood, cognition, and overall mental well-being. This book is a must-read for anyone looking to optimize brain health through nutrition.
Dr. Naidoo breaks down the relationship between food and mental health by linking specific nutrients to conditions like anxiety, depression, ADHD, and cognitive decline. The book provides a science-backed guide to what to eat—and what to avoid—to support optimal brain function.
Breakdown of the Book’s Main Concepts
1. Food and Mood: How Diet Impacts Mental Health
Dr. Naidoo explains that the gut and brain are directly connected through the gut-brain axis. A poor diet can lead to inflammation and imbalances in gut bacteria, which negatively impact mood, stress levels, and mental clarity.
Your gut and brain are linked through a complex network of nerves, hormones, and the vagus nerve, which acts like a communication highway between the two. This means that an imbalance in your gut microbiome—the trillions of bacteria living in your intestines—can influence how you feel, think, and respond to stress.
How Gut Health Impacts Your Mental State
Mood & Mental Health – About 90% of serotonin, the "feel-good" neurotransmitter, is produced in the gut. A healthy gut microbiome supports serotonin production, helping to regulate mood and reduce anxiety and depression.
Cognitive Function & Focus – The gut microbiome plays a role in reducing brain inflammation, which is linked to memory, focus, and overall cognitive function. A disrupted gut can lead to brain fog and difficulty concentrating.
Stress & Anxiety Response – An unhealthy gut can trigger an overactive stress response, leading to increased cortisol levels (the stress hormone). This can worsen feelings of anxiety and make it harder for your body to cope with stress.
2. The Best Brain Foods
The book highlights nutrient-dense foods that support mental health, including:
Fatty fish (rich in omega-3s for brain function)
Leafy greens (packed with folate and antioxidants)
Fermented foods (to promote a healthy gut microbiome)
Berries (high in brain-boosting polyphenols)
Nuts & seeds (great for brain-supporting healthy fats and vitamins)
3. Foods to Avoid for Better Mental Health
Dr. Naidoo also points out foods that can negatively impact the brain, including:
Ultra-processed foods (which contribute to inflammation and mood swings)
Refined sugar (which can lead to energy crashes and worsen anxiety)
Artificial sweeteners (which may disrupt gut health and cognitive function)
Excess alcohol (which impairs neurotransmitter balance and sleep)
4. Mental Health Conditions and Diet
Each chapter focuses on a different mental health condition, breaking down the foods that can help manage symptoms and the ones that may make them worse. Some examples include:
Anxiety: Focus on magnesium-rich foods (like dark chocolate and avocados) and probiotics (like yogurt and kimchi).
Depression: Eat omega-3s (found in salmon and walnuts) and complex carbs (like quinoa and sweet potatoes) to boost serotonin levels.
ADHD: Reduce artificial additives and prioritize protein-rich foods for focus and concentration.
Dementia & Cognitive Decline: Incorporate brain-protective foods like turmeric, green tea, and leafy greens.
This Is Your Brain on Food is a well-researched, accessible book that makes the science of food and mental health easy to understand. Dr. Naidoo doesn’t just present research—she also offers practical dietary recommendations, meal ideas, and recipes to help implement these findings into everyday life. (I can definitely review the recipes featured in the book, if you would find that interesting.)
If you’re looking for a book that bridges the gap between mental health and nutrition, this one is worth the read. Whether you struggle with stress, anxiety, or simply want to support long-term brain health, the food you eat matters more than you think. Especially in a society that has become heavily reliant on medications for any and all medical problems, it’s important to understand how the types of things you consume on a daily basis can have such a drastic impact on your overall health.