Nutrition

Nutrition for Brain & Gut Health

At Neurofiber, we believe in the power of science-backed nutrition to support brain health, gut health, and overall well-being. Our approach is inspired by the Mediterranean Diet and the MIND Diet, two of the most well-researched eating patterns known to help slow cognitive decline and support neurological function—especially for individuals aged 50+ and those managing Parkinson’s disease.

What is the Mediterranean Diet?

Overview

The Mediterranean Diet is a nutritious eating plan inspired by the traditional diets of countries bordering the Mediterranean Sea, such as Greece and Italy. It focuses on whole, plant-based foods, healthy fats, and moderate consumption of lean proteins.

Extensive research over the past 50+ years has linked this diet to numerous health benefits, including a lower risk of heart disease, diabetes, certain cancers, and cognitive decline. Recognized as the Best Overall Diet by U.S. News & World Report since 2018, the Mediterranean Diet was also ranked #1 Easiest Diet to Follow and #1 Best Diet for Diabetes, High Cholesterol, Gut Health, Mental Health, and Inflammation in 2025.

When on the Mediterranean diet, it is recommended that one eat fruits, vegetables, whole grains, and extra virgin olive oil at every meal. Fish is another major component of the diet, primarily because of its protein benefits and the presence of omega-3 fatty acids. A moderate amount of natural cheese, yogurt, and overall dairy products may be consumed, and little to no red meat, sweets, sugary drinks, or butter should be consumed.

Benefits of the Mediterranean Diet

The benefits of the Mediterranean diet are astounding and reviews of it show likeness across the board. In terms of gut health, studies have proven to show a significant link between the Mediterranean diet and improved gut health. The high-fiber foods incorporated in the diet contribute to fostering a healthier microbiota in the intestines which not only decreases inflammation in the gut but also limits the growth of bacteria linked to neurodegenerative diseases.

Following the Mediterranean diet also decreases the chance of developing cardiovascular disease, metabolic syndrome, and some cancers, and also slows the decline of brain function with age.

To read more about the Mediterranean diet, check out this Cleveland Clinic article.

MIND Diet

Overview

The MIND diet, which stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, is a dietary plan designed to promote brain health and reduce the risk of Alzheimer's disease and other forms of dementia. It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, focusing on foods that are beneficial for brain function. Developed by the late Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, the MIND diet originated from a National Institute on Aging-funded study published in 2015. Tracking over 1,000 older adults for up to 10 years, the study found that those who closely followed the MIND diet had a 53% lower risk of developing Alzheimer’s disease.

Practical Applications

Where do I begin?

Simple ways to begin transitioning towards a Mediterranean Diet:

Start by adding a fruit or vegetable to every meal
Prioritize olive oil and nuts as primary fat sources.
Include fatty fish (at least twice per week) for Omega-3 benefits.
Consume fermented foods (yogurt, kefir) to support gut microbiome.
Limit processed foods and sugar, which can increase inflammation.

Example Meals with the Mediterranean and MIND Diet

  
    Diet
    Breakfast
    Lunch
    Snack
    Dinner
  
    Mediterranean
    Greek yogurt + berries + nuts 

OR 

Whole-grain toast + avocado + egg
    Grilled chicken salad + olive oil dressing

OR 

Whole-wheat wrap with hummus & veggies
    Almonds + an apple 

OR

 Carrots + hummus
    Baked salmon + quinoa + steamed veggies

OR 

Mediterranean veggie pasta (olive oil-based)
  
    MIND
    Oatmeal + walnuts + blueberries

OR 

Scrambled eggs + spinach on whole-wheat toast
    Spinach & kale salad + chickpeas + olive oil

OR 

Turkey sandwich on whole-wheat bread
    Walnuts + dark chocolate

OR 

Baby carrots with hummus
    Grilled chicken + roasted Brussels sprouts + brown rice

OR

 Baked fish + leafy greens + whole-grain roll

Key Guidelines

Mediterranean Diet:
Eat fish 2–3x/week
Use olive oil as the main fat
Choose whole grains
Snack on fruits, nuts, and legumes

MIND Diet:
Eat leafy greens daily
Include berries at least 2x/week
Eat nuts 5+ times/week
Consume fish 1–2x/week
Limit red meat, fried foods, and butter

Explore our Nutrition Brochure to understand why nutrition matters for people with Parkinson’s and how the right diet can support gut health, brain function, and overall well-being.

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