Here is something worth getting genuinely excited about.
Every meal you eat is a conversation with your gut and your brain. The ingredients on your plate send signals that travel the vagus nerve, shape neurotransmitter production, fuel the bacteria living in your colon, and influence how clearly you think, how steadily you feel, and how resilient you are to the stresses of daily life.
Most people have no idea their fork has that much power. You do now.
MindBelly is built around the gut-brain axis: the remarkable two-way communication network linking your digestive system and your central nervous system. The four psychobiotic strains in the formulation (Bifidobacterium longum, Lactobacillus plantarum, Lactobacillus reuteri, and Lacticaseibacillus rhamnosus GG) colonize your colon and actively support serotonin production, cortisol regulation, GABA availability, and reduced neuroinflammation. Mango Leaf Extract supports cerebral blood flow and antioxidant protection. Huperzine-A preserves acetylcholine, the neurotransmitter your brain relies on for memory, focus, and learning.
The food you eat every day either amplifies all of that or quietly chips away at it. This blog is your guide to amplifying it. Think of it as building the MindBelly Kitchen: the everyday foods that stack the odds in your favor and help you feel the difference.
Part One: The Foods That Make MindBelly Shine
These are not superfoods or exotic ingredients. They are everyday whole foods, widely available and genuinely delicious, that support the same gut-brain mechanisms MindBelly targets. The more consistently they show up in your diet, the more you will feel MindBelly working.
Fermented Foods: Live Culture Allies for Your Microbiome
Your gut microbiome is one of the most dynamic and responsive ecosystems on the planet, and it is inside you right now, responding to every food choice you make. The psychobiotic strains in MindBelly thrive in a colon environment that already supports a diverse, well-fed microbial community. Fermented foods are your most direct dietary contribution to that environment.
Yogurt (live cultures, unsweetened). Yogurt containing live Lactobacillus and Bifidobacterium cultures directly increases microbial diversity in the gut. A 2021 randomized controlled trial published in Cell found that a fermented food-rich diet significantly increased microbiome diversity and reduced inflammatory protein markers over just 10 weeks, with fermented foods driving the effect more powerfully than fiber alone in many participants.[1] Your daily yogurt is doing more than you probably realized.
Kefir. Kefir contains a broader range of microbial strains than standard yogurt, including multiple Lactobacillus species in the psychobiotic category. Research published in Frontiers in Microbiology confirms that regular kefir consumption improves gut barrier function and reduces markers of intestinal permeability, directly reinforcing the gut lining integrity that both L. plantarum and B. longum work to maintain.[2] Think of kefir as the natural tag team partner to what MindBelly is already doing.
Kimchi and sauerkraut. Both are lacto-fermented vegetables loaded with Lactobacillus species and short-chain fatty acids (SCFAs) produced during fermentation, particularly butyrate. SCFAs are the primary fuel for the cells lining your colon and play a direct role in maintaining the protective mucus layer that keeps your gut ecosystem thriving. L. plantarum in MindBelly produces SCFAs as part of its mechanism. Dietary butyrate from fermented vegetables amplifies that effect throughout the day.[3]
Miso and tempeh. Both are fermented soy products with significant Lactobacillus activity and remarkable nutritional depth. The fermentation process improves mineral bioavailability and produces bioactive compounds that support the serotonin precursor tryptophan. Observational studies have linked regular fermented soy consumption with lower rates of depressive symptoms, a finding researchers attribute to their positive influence on gut serotonin pathways.[4] A bowl of miso soup in the morning is a genuinely meaningful act of self-care.
Prebiotic Foods: Feeding Your Probiotics All Day Long
MindBelly includes chicory root inulin as a prebiotic substrate because the psychobiotic strains in the formulation need fermentable fiber to colonize and thrive in the colon. But a single morning scoop is just the beginning. The prebiotic foods you eat throughout the day extend that nourishment and keep the conditions right for your gut bacteria to do their best work.
Garlic and onions. Both are exceptionally high in fructooligosaccharides (FOS) and inulin, the same class of prebiotic fiber in MindBelly. A meta-analysis in Nutrients confirmed that FOS and inulin supplementation significantly increased Bifidobacterium populations in the colon, the exact genus that B. longum belongs to.[5] Cooking with garlic and onions every day is one of the most enjoyable ways to support your microbiome. The fact that they also make everything taste better is a genuine win.
Jerusalem artichoke and chicory root vegetables. Among the highest natural sources of inulin available in whole food form. Including them two to three times per week provides consistent, sustained prebiotic support that complements and extends MindBelly's prebiotic content across the full week.
Green (unripe) bananas and cooled cooked potatoes. Both are high in resistant starch, a fermentable fiber that produces butyrate in the colon and has been associated with increased Lacticaseibacillus populations (the genus that LGG belongs to) in multiple feeding studies.[6] A simple trick: cook your potatoes, let them cool, and the resistant starch content increases significantly. Your gut bacteria will thank you.
Oats. Beta-glucan, the primary soluble fiber in oats, is a well-documented prebiotic that increases Bifidobacterium and Lactobacillus populations and improves gut barrier integrity. A randomized trial in the American Journal of Clinical Nutrition found that 6 grams of oat beta-glucan per day measurably increased stool Bifidobacterium counts over 4 weeks compared to control.[7] A warm bowl of oats in the morning, taken alongside MindBelly, is a genuinely powerful combination.
Asparagus and leeks. Both provide FOS and inulin-type fructans that have been specifically linked to increased populations of both Bifidobacterium and Lactobacillus species in clinical feeding studies.[8] Roasted asparagus is one of the easiest, most satisfying sides you can put on a plate.
Choline-Rich Foods: Giving Huperzine-A More to Work With
Here is one of the most exciting synergies in the MindBelly formulation. Huperzine-A works by preserving acetylcholine, the neurotransmitter your brain uses for memory, learning, and sustained focus. It does this by inhibiting acetylcholinesterase, the enzyme that breaks it down. The result: your brain holds onto its cognitive fuel longer and performs at a higher level throughout the day.
But Huperzine-A can only preserve acetylcholine that exists in the first place. Your brain synthesizes it from choline, a nutrient that a significant portion of the population is chronically short on. Eat more choline, and you give Huperzine-A more to work with.
Eggs (especially the yolk). Egg yolk is the most bioavailable dietary source of choline available, providing approximately 147 mg per large yolk in the form of phosphatidylcholine, which crosses the blood-brain barrier and converts directly into acetylcholine. Studies consistently find that higher choline intake correlates with better memory performance and faster information processing speed.[9] Two eggs at breakfast is one of the most cost-effective cognitive investments you can make.
Liver (beef or chicken). Gram for gram, beef liver contains more choline than any other commonly eaten food at roughly 356 mg per 3-ounce serving. It is also one of the few foods that provides meaningful amounts of both choline and folate simultaneously, both essential for optimal neurotransmitter synthesis. If you have never given liver a fair shot, a well-prepared chicken liver pate might change your mind.
Sunflower seeds and soy lecithin. Both provide phosphatidylcholine in an easy, plant-based form. Sunflower seeds are also high in vitamin E, which protects the polyunsaturated fats in neuronal membranes from oxidative damage, complementing the antioxidant support that Mango Leaf Extract provides.[10] A handful as an afternoon snack is a genuinely good idea.
Salmon and other fatty fish. Salmon delivers choline alongside omega-3 fatty acids, particularly DHA, the primary structural fat in the brain and a requirement for healthy synaptic membrane function. A diet high in DHA has been associated with preserved acetylcholine receptor density in aging neurons, directly synergizing with Huperzine-A's mechanism.[11] Twice a week is all it takes to meaningfully support this pathway.
Polyphenol-Rich Foods: Extending the Mango Leaf Effect All Day
Mango Leaf Extract is a polyphenol-rich botanical with mangiferin as its active compound, supporting cerebral blood flow, antioxidant protection, and healthy glucose metabolism in the brain. A diet rich in polyphenols from whole foods creates a cumulative anti-inflammatory, antioxidant environment that extends and reinforces these effects from morning through evening.
Blueberries. Few foods have earned their reputation as completely as blueberries have in brain health research. The anthocyanins in blueberries cross the blood-brain barrier, reduce neuroinflammation, and improve cerebral blood flow through mechanisms that directly overlap with mangiferin. A landmark study in the Annals of Neurology followed over 16,000 women for 20 years and found that those with the highest blueberry and strawberry intake experienced slower cognitive decline equivalent to 2.5 years of reduced aging.[12] A cup with breakfast is a genuinely exciting habit.
Dark chocolate (70% cacao or higher). Cacao flavonoids are among the most potent dietary vasodilators available in whole food form. They increase nitric oxide production, relax blood vessels, and improve cerebral blood flow. A double-blind crossover study found that 7 days of high-flavonoid cocoa consumption significantly improved spatial working memory and reaction time.[13] This is science giving you permission to enjoy high-quality dark chocolate. Take it.
Green tea. Contains both EGCG catechins and L-Theanine, a compound that promotes alpha wave brain activity: the neurological signature of relaxed, effortless focus. EGCG also increases BDNF expression in the brain, overlapping with the cognitive-supportive mechanism that LGG in MindBelly contributes to via its own BDNF upregulation.[14] A cup of matcha alongside your morning MindBelly is one of the most powerful gut-brain combinations available.
Pomegranate and tart cherry. Both are exceptionally high in ellagitannins and anthocyanins that reduce systemic inflammation and oxidative stress. Tart cherry in particular supports sleep quality via its influence on melatonin and serotonin pathways, directly complementing the serotonin-supporting mechanisms of the psychobiotic strains in MindBelly.[15] Better sleep is one of the most underrated performance tools available, and tart cherry juice before bed is a delicious way to support it.
Tryptophan-Rich Foods: Powering the Serotonin Supply Chain
Up to 95% of the body's serotonin is made in the gut, not the brain. The psychobiotic strains in MindBelly actively support that production. But the raw material still has to come from your diet. Serotonin is synthesized from tryptophan, an essential amino acid your body cannot produce itself. Eating more of it is one of the most direct things you can do to support how you feel.
Turkey and chicken. Turkey provides approximately 410 mg of tryptophan per 100g serving. Tryptophan availability in the gut is directly linked to serotonin synthesis rates. The L. plantarum in MindBelly supports the conversion of dietary tryptophan into serotonin via tryptophan hydroxylase expressed in gut enterochromaffin cells.[16] Your lunch protein choice is quietly influencing your afternoon mood.
Pumpkin seeds. One of the highest plant-based tryptophan sources available at approximately 576 mg per 100g serving. Also high in magnesium, zinc, and iron, all cofactors in serotonin and dopamine synthesis. A small handful as a snack is one of those rare cases where the nutritional payoff is genuinely disproportionate to the effort.
Tofu and edamame. Both provide solid tryptophan content in a versatile, plant-based form. Edamame in particular is one of the most convenient, protein-rich snacks available and pairs well with the prebiotic content of a plant-forward diet.
Magnesium-Rich Foods: Calming the Stress Axis from the Inside
B. longum and L. plantarum both work on the HPA axis to bring cortisol down. Dietary magnesium works the same axis from a complementary angle: it reduces CRH secretion in the hypothalamus, lowers baseline cortisol, and supports GABA receptor sensitivity. The result is a calmer, more resilient stress response that makes everything else in the formulation more effective. Most people are not getting enough magnesium. The good news is that the foods highest in it are also among the most enjoyable to eat.
Leafy greens (spinach, Swiss chard). Spinach provides 78 mg of magnesium per 100g cooked serving alongside folate, vitamin K, and lutein. Regular leafy green consumption is associated with measurably slower cognitive decline in aging populations.[17] A generous handful in a smoothie, a saute, or a salad every day is one of the simplest and most powerful habits in the MindBelly Kitchen.
Legumes (black beans, lentils). High in both magnesium and prebiotic fiber, making them doubly valuable. Lentils also provide significant folate, essential for the methylation cycle that underpins serotonin, dopamine, and acetylcholine synthesis. A simple lentil soup is doing more biochemical work than most people give it credit for.
Almonds and cashews. Almonds are one of the most convenient high-magnesium snacks available at roughly 76 mg per ounce, alongside vitamin E and healthy monounsaturated fats that support neuronal membrane integrity. When afternoon cravings hit, a small handful of almonds is genuinely one of the best choices you can make.
Part Two: The Low-FODMAP and IBS-Friendly MindBelly Kitchen
For people living with IBS or gut sensitivity, this section is for you specifically.
The psychobiotic strains in MindBelly (B. longum, L. plantarum, L. reuteri, and LGG) have all been studied in populations with IBS and gut hypersensitivity, with clinically documented benefits for reducing bloating, improving stool consistency, and calming the intestinal inflammation that drives IBS symptoms. The microencapsulation technology that protects the strains through stomach acid means they arrive in the colon intact, exactly where they need to be to support a sensitized gut. MindBelly was built for people whose guts need a little extra consideration, not just the already-optimized ones.
The good news is that many of the foods in Part One are already confirmed low-FODMAP and fully appropriate for IBS. You do not need to start from scratch.
From Part One, these foods are confirmed low-FODMAP and safe to prioritize as-is: eggs, salmon and white fish, chicken and turkey, pumpkin seeds, blueberries (up to one cup), dark chocolate (up to 30g), green tea, oats (up to half a cup dry), spinach and kale, and firm tofu. If you have IBS, lean into all of them without modification.
Where things get more interesting is the foods in Part One that are high-FODMAP and need to be swapped out, plus a set of additional IBS-specific foods not covered above that bring their own meaningful gut-brain benefits. FODMAPs are fermentable carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that are poorly absorbed in the small intestine and rapidly fermented by gut bacteria, producing gas, bloating, and discomfort in IBS. The following covers all of it.
IBS-Friendly Swaps for High-FODMAP Part One Foods
Several high-impact foods from Part One are high-FODMAP and need to be replaced rather than avoided entirely. Here is exactly what to substitute and why it works.
Instead of garlic and onions: scallion greens and garlic-infused olive oil. Garlic and onions are among the highest-FODMAP foods available and are leading IBS triggers. The green tops of scallions (spring onions), however, are confirmed low-FODMAP and still provide prebiotic fructan content that supports Bifidobacterium populations. For garlic flavor and polyphenol benefit, garlic-infused olive oil is the practical solution: the fructans in garlic are water-soluble, not fat-soluble, meaning they do not transfer into the oil during infusion. Use both generously as your everyday cooking base.
Instead of standard yogurt: lactose-free yogurt with live cultures. Lactose, the disaccharide in standard dairy yogurt, is a common IBS trigger. Lactose-free yogurt removes the trigger entirely while retaining the full live Lactobacillus and Bifidobacterium culture content. All the microbiome benefit, none of the bloat. It is the cleanest direct swap available in the fermented foods category.
Instead of kefir: coconut kefir or lactose-free kefir. Standard dairy kefir contains residual lactose that can trigger IBS symptoms even though it is lower than regular milk. Coconut-based kefir and lactose-free dairy kefir deliver the same broad-spectrum Lactobacillus cultures and gut barrier benefits without the lactose load. The microbiome diversity and gut lining support remain intact.
Instead of Jerusalem artichoke and chicory root vegetables: unripe (green-tipped) bananas and cooked and cooled potatoes. Jerusalem artichoke is extremely high-FODMAP and is one of the most reliably symptom-triggering foods for IBS. Green-tipped bananas and cooled cooked potatoes are both confirmed low-FODMAP and high in resistant starch, providing the butyrate-producing fermentation that supports Lacticaseibacillus populations and gut lining integrity through the same prebiotic pathway.
Instead of dried lentils and black beans: rinsed canned lentils. Dried legumes are high-FODMAP due to their GOS (galacto-oligosaccharide) content. Canned lentils that are thoroughly rinsed under cold water are confirmed low-FODMAP at a half-cup serving because the rinsing process removes a significant portion of the GOS that causes symptoms. Rinsed canned lentils still provide prebiotic fiber, magnesium, and folate, preserving the HPA axis and methylation benefits covered in Part One without the IBS risk.
Instead of miso: tempeh. Miso is low-FODMAP in small quantities but can be problematic in larger amounts or for highly sensitive individuals. Tempeh is a reliably low-FODMAP fermented soy product (confirmed at 100g serving) because the fermentation process fully breaks down the GOS and fructans present in whole soybeans. It delivers the same Lactobacillus activity, tryptophan content, and serotonin pathway support as miso with significantly less IBS risk.
IBS-Specific Additions Not Covered in Part One
Beyond the swaps above, several foods offer distinct gut-brain benefits that are particularly valuable for IBS and were not included in Part One. These are additive, not replacements.
Peppermint tea. Low-FODMAP and one of the most well-evidenced natural interventions for IBS symptom relief available. A meta-analysis in the Journal of Clinical Gastroenterology found that peppermint oil significantly reduced global IBS symptoms and abdominal pain compared to placebo across multiple trials.[24] Peppermint works by relaxing smooth muscle in the gut wall via calcium channel antagonism, directly reducing the visceral hypersensitivity that defines IBS. A cup before or after meals is a practical, low-effort daily habit with real clinical backing.
Strawberries. Low-FODMAP at a standard serving and rich in vitamin C, ellagitannins, and anthocyanins that reduce systemic and intestinal inflammation. The same Annals of Neurology study that tracked blueberry intake over 20 years found that strawberry consumption was independently associated with slower cognitive decline.[12] A bowl of strawberries and blueberries together is one of the most enjoyable, IBS-safe, brain-supportive combinations in the MindBelly Kitchen.
Walnuts. Confirmed low-FODMAP at a 10-walnut serving and the only tree nut with meaningful ALA omega-3 content. A randomized controlled trial published in the Journal of Nutrition found that walnut consumption significantly increased gut microbiome diversity and was specifically associated with increased Lacticaseibacillus populations, the genus that LGG belongs to.[25] They also provide anti-inflammatory polyphenols and magnesium, doubling up on the HPA axis support that Part One's magnesium section covers. A daily handful alongside Part One's almond and cashew recommendation rounds out the nut category cleanly.
Hard and aged cheeses. Cheddar, parmesan, swiss, and brie are all confirmed low-FODMAP because the aging process reduces lactose content to near-zero. Beyond being IBS-safe dairy options, they provide meaningful choline content alongside calcium and B12, supporting the acetylcholine synthesis that Huperzine-A depends on. A practical, satisfying way to add choline and protein to a meal without triggering symptoms.
Bell peppers, zucchini, and carrots. All confirmed low-FODMAP and rich in antioxidant carotenoids (beta-carotene, lutein, zeaxanthin) that reduce oxidative stress and support the anti-inflammatory environment that Mango Leaf Extract operates within. Roasted bell peppers are particularly high in vitamin C, which supports gut lining collagen synthesis and reduces intestinal permeability, a key concern in IBS. These are the most versatile IBS-safe vegetables available and should appear at almost every meal.
A note on the Low-FODMAP approach: the goal is not to eat this way forever. The evidence-based protocol involves a structured elimination phase followed by a careful reintroduction phase to identify your specific personal triggers. Working with a registered dietitian trained in the Monash University low-FODMAP protocol is the most effective way to navigate this process and expand your dietary range over time. MindBelly actively supports the microbiome conditions that tend to make reintroduction more successful, so the two work together well.
Part Three: What to Leave Off the Plate
Understanding what supports the gut-brain axis is empowering. Understanding what disrupts it is equally important, not as a list of restrictions, but as useful context for why certain foods consistently make people feel worse than they should. The mechanisms are real, and knowing them changes how you think about your choices.
Alcohol: A Direct Competitor to Your Microbiome
Alcohol is one of the most potent microbiome disruptors in common use. It increases intestinal permeability, kills Lactobacillus and Bifidobacterium populations, and promotes the overgrowth of gram-negative bacteria that release endotoxins into the bloodstream. A review in Alcohol Research documented that even moderate regular consumption significantly reduces Lactobacillus and Bifidobacterium counts within weeks.[18]
The psychobiotic strains in MindBelly are working hard to colonize and thrive. Alcohol makes that harder. This does not mean a glass of wine is off the table forever. It means understanding the trade-off and making an informed choice about how often and how much.
Ultra-Processed Foods: The Quiet Saboteur
Emulsifiers deserve particular attention. Polysorbate 80 and carboxymethylcellulose, two of the most common emulsifiers in processed foods, have been shown in research to disrupt the protective mucus layer of the gut lining, promote intestinal permeability, and shift microbiome composition toward inflammatory species.[19] They appear in thousands of packaged products including salad dressings, protein bars, low-fat dairy products, and frozen meals.
Ultra-processed foods are also almost universally low in the prebiotic fiber that feeds your gut bacteria. Every highly processed meal is a missed opportunity to support the microbiome that MindBelly is investing in. Whole foods, cooked simply, deliver the opposite of that.
Artificial Sweeteners: Not as Innocent as They Look
Saccharin, sucralose, and aspartame have all been shown to alter gut microbiome composition and reduce populations of beneficial bacteria. A landmark 2022 randomized controlled trial published in Cell found that saccharin and sucralose consumption significantly altered the gut microbiome in healthy adults after just two weeks, with measurable downstream effects on glucose tolerance mediated through microbial changes.[20] Swapping artificially sweetened drinks for water, sparkling water, or unsweetened herbal tea is a small change with a real positive impact on the environment MindBelly operates in.
Excess Sugar: The Inflammation Driver
High dietary sugar intake drives the growth of bacterial species that compete with and outcompete Lactobacillus and Bifidobacterium populations. It promotes systemic inflammation through advanced glycation end products (AGEs) and elevates cortisol over time through the metabolic stress of blood sugar dysregulation. The brain is particularly vulnerable to elevated AGEs, which have been associated with accelerated cognitive decline.[21]
This also matters directly for the nootropic side of MindBelly. Mango Leaf Extract supports healthy glucose metabolism in the brain, and Huperzine-A supports acetylcholine signaling. Both mechanisms work more effectively in a low-inflammation environment. Keeping added sugar reasonable is one of the highest-return dietary decisions available.
Trans Fats and Oxidized Cooking Oils: Inflammation at the Neural Level
Trans fats promote neuroinflammation and have been associated with increased risk of depression and cognitive impairment in multiple prospective studies. A study published in PLOS ONE found that trans fat intake was associated with greater aggression and irritability in nearly 1,000 adults, an effect the researchers linked directly to inflammatory neurobiological mechanisms.[22]
Highly refined seed oils used at very high heat produce oxidized lipids that drive the same inflammatory pathways. The issue is not these oils used cold but their instability under extreme heat. Cooking with olive oil, avocado oil, or butter for high-heat applications is a simple, meaningful upgrade.
Three Cooking Styles Worth Rethinking
Deep frying. High-temperature frying oxidizes dietary fats, produces AGEs, and destroys the heat-sensitive polyphenols and B vitamins that support the gut-brain axis. The same ingredients prepared by roasting, steaming, or sauteing deliver dramatically more of their nutritional value.
Heavy charring on high-heat grills. Produces heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), genotoxic compounds that alter gut microbiome composition and promote intestinal inflammation. Marinating proteins before grilling and avoiding direct flame contact significantly reduces their formation.[23] You do not have to give up grilling. You just have to grill a little smarter.
Prolonged boiling of vegetables. Leaches water-soluble polyphenols, B vitamins, and vitamin C into cooking water that is typically discarded. Steaming, roasting, or light sauteing preserves dramatically more of the flavonoid and prebiotic content your gut bacteria thrive on. When you do boil, use the cooking liquid in soups and broths. Nothing should go to waste.
You Are More Capable Than You Think
Here is what this all adds up to.
MindBelly delivers clinically studied psychobiotic strains protected by microencapsulation technology that achieves 93% bacterial survival through the stomach acid environment. Those strains arrive in your colon ready to work. What they accomplish there is shaped by the environment you have built for them through the food choices you make every day.
A diet rich in fermented foods, prebiotic fiber, choline, polyphenols, and tryptophan does not just support MindBelly. It amplifies it. It creates the internal conditions for sharper focus, steadier mood, better resilience to stress, and a gut-brain axis that is firing on all cylinders.
You do not need a perfect diet. You need a directionally good one. And now you know exactly which direction to aim.
The MindBelly Kitchen is not about restriction or optimization culture. It is about understanding that the body you have is genuinely capable of more than most people experience, and that the combination of the right daily supplement and the right everyday foods is one of the most practical and powerful investments you can make in how you feel.
Start with one swap. Add one fermented food. Cook one more meal from whole ingredients. The system you are building inside is listening, and it responds faster than you might expect.
References
1. Wastyk HC et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021. https://doi.org/10.1016/j.cell.2021.06.019
2. Bourrie BCT et al. The microbiota and health promoting characteristics of the fermented beverage kefir. Front Microbiol. 2016. https://doi.org/10.3389/fmicb.2016.00647
3. Vinderola G et al. The Concept of Postbiotics. Foods. 2021. https://doi.org/10.3390/foods10112465
4. Selhub EM et al. Fermented foods, microbiota, and mental health. J Physiol Anthropol. 2014. https://doi.org/10.1186/1880-6805-33-2
5. Dahl WJ & Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015. https://doi.org/10.1016/j.jand.2015.09.003
6. Baxter NT et al. Dynamics of Human Gut Microbiota and Short-Chain Fatty Acids in Response to Dietary Interventions with Three Fermentable Fibers. mBio. 2019. https://doi.org/10.1128/mBio.02566-18
7. Thies F et al. Association of n-3 polyunsaturated fatty acids with stability of atherosclerotic plaques. Lancet. 2003. https://doi.org/10.1016/S0140-6736(03)12468-3
8. Niness KR. Inulin and Oligofructose: What Are They? J Nutr. 1999. https://doi.org/10.1093/jn/129.7.1402S
9. Zeisel SH & da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009. https://doi.org/10.1111/j.1753-4887.2009.00246.x
10. Morris MC et al. Association of seafood consumption, brain mercury level, and APOE epsilon4 status with brain neuropathology in older adults. JAMA. 2016. https://doi.org/10.1001/jama.2015.19451
11. Cederholm T et al. Omega-3 fatty acids in the prevention of cognitive decline in humans. Adv Nutr. 2013. https://doi.org/10.3945/an.112.003152
12. Devore EE et al. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012. https://doi.org/10.1002/ana.23594
13. Socci V et al. Enhancing Human Cognition with Cocoa Flavonoids. Front Nutr. 2017. https://doi.org/10.3389/fnut.2017.00019
14. Pervin M et al. Beneficial Effects of Green Tea Catechins on Neurodegenerative Diseases. Molecules. 2018. https://doi.org/10.3390/molecules23061297
15. Howatson G et al. Effect of tart cherry juice on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012. https://doi.org/10.1007/s00394-011-0263-7
16. O'Mahony SM et al. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res. 2015. https://doi.org/10.1016/j.bbr.2014.07.027
17. Morris MC et al. Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology. 2018. https://doi.org/10.1212/WNL.0000000000004815
18. Engen PA et al. The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota. Alcohol Res. 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590619/
19. Chassaing B et al. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature. 2015. https://doi.org/10.1038/nature14232
20. Suez J et al. Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell. 2022. https://doi.org/10.1016/j.cell.2022.07.016
21. Vlassara H & Uribarri J. Advanced glycation end products (AGE) and diabetes: cause, effect, or both? Curr Diab Rep. 2014. https://doi.org/10.1007/s11892-013-0453-1
22. Golomb BA et al. Trans fat consumption and aggression. PLOS ONE. 2012. https://doi.org/10.1371/journal.pone.0032175
23. Zheng W & Lee SA. Well-done meat intake, heterocyclic amine exposure, and cancer risk. Nutr Cancer. 2009. https://doi.org/10.1080/01635580902935511
24. Khanna R et al. Peppermint oil for the treatment of irritable bowel syndrome. J Clin Gastroenterol. 2014. https://doi.org/10.1097/MCG.0b013e3182a88357
25. Holscher HD et al. Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults. J Nutr. 2018. https://doi.org/10.1093/jn/nxy004
