Drranamd

“Want a healthier brain? Start tracking these microbiome markers and following my 3 cardinal rules. 👍👍👍

If I could only monitor one system to protect the brain, it might be the gut. The gut-brain connection isn’t a theory anymore—it’s neuroscience.

Most people have no idea how their microbiome is doing.

As a neurologist, these are the 3 things I tell every patient to monitor to improve their gut—and protect their brain.

1️⃣ Monitor your bowel habits
Keep a bowel diary for 1-2 weeks.
Your goal should be at least one complete bowel movement daily. For some people, having a bowel movement after each meal is completely normal. 👍
Regular elimination is one of the body’s most important ways to remove waste products and maintain a healthy gut environment. 🦠
If you’re frequently constipated, bloated, or skipping days between bowel movements, your microbiome may be trying to tell you something. ❌

2️⃣ Track your fiber, colors, and fermented foods
Most Americans consume less than 15 grams of fiber per day. 👎🏻
Aim to gradually increase your intake to at least 25-35 grams daily from a variety of plant foods. 👍
I also encourage patients to “”eat the rainbow.”” 🌈
The more colors you consume, the more diverse the polyphenols you feed your microbiome. Try to include:
🌈 Red
🌈 Orange
🌈 Yellow
🌈 Green
🌈 Blue/Purple

And don’t forget fermented foods like sauerkraut, kimchi, kefir, or yogurt if tolerated.

3️⃣ Pay attention to your response
A healthy microbiome should become more resilient over time. 🦠
If increasing fiber causes significant bloating, abdominal pain, constipation, diarrhea, or worsening symptoms, don’t ignore it. ‼️
That may be a sign of dysbiosis, SIBO, infection, inflammation, or another underlying issue worth investigating. 🤔
Consider working with a healthcare professional trained in microbiome and stool testing to identify what’s getting in the way.

Protect your gut. Protect your brain. 🧠🙌


“

“Top 10 foods marketed as healthy that I would NEVER put in my shopping cart:
1. DECAF COFFEE
👉🏻MYTH: It’s just as healthy as regular
👉🏻TRUTH: Most are processed with toxic chemical solvents and lose their healthy polyphenol content
2. PEANUT BUTTER
👉🏻MYTH: It’s a good source of healthy protein and fats
👉🏻TRUTH: Most conventional peanut butters contain added sugar, hydrogenated oils, and emulsifiers. Peanuts are also one of the most pesticide-treated crops and can be susceptible to aflatoxin contamination.
3. VEGGIE CHIPS
👉🏻MYTH: They are made from vegetables and count for a serving of veggies
👉🏻TRUTH: They are usually just predominantly potato starch, along with refined oils, and powders with minimal fiber compared to actual vegetables
4. PROTEIN BARS
👉🏻MYTH: They provide healthy plant versions of protein
👉🏻TRUTH: Many resemble CANDY BARS with protein powder added
5. DIET SODA
👉🏻MYTH: It’s sugar free so it’s healthy
👉🏻TRUTH: Artificial sweeteners may alter the gut microbiome, increase cravings for sweet foods, and disconnect sweetness from calories, potentially affecting appetite regulation and metabolic health
6. FLAVORED YOGURT
👉🏻MYTH: It’s yogurt so it’s healthy for your gut
👉🏻TRUTH: Many flavored yogurts contain as much added sugar as a DESSERT....which promotes blood sugar spikes and negatively impacts the microbiome
7. PLANT BASED MEATS
👉🏻MYTH: plant based protein is healthier than animal based protein
👉🏻TRUTH: These are often ultra-processed with seed oils, gums, isolated proteins, and long ingredient lists
8. STORE BOUGHT SMOOTHIES
👉🏻MYTH: They provide healthy servings of fruits and veggies
👉🏻TRUTH: They can contain as much sugar as SODA and can offer little intact fiber
9. FLAVORED COFFEE CREAMERS
👉🏻MYTH: Just a little splash can’t hurt
👉🏻TRUTH: Many creamers contain seed oils, artificial flavors, gums, preservatives, and added sugars. A morning coffee can quickly become a highly processed DESSERT disguised as a beverage
10. AGAVE NECTAR
👉🏻MYTH: It’s a “”natural”” sweetener
👉🏻TRUTH: Often it contains 70–90%