David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Optimal Diet for Brain Health

21 Jun 2015 · 1 min

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1:08

In this segment, Dr. David Perlmutter explains that the dietary principles he outlined in his books Grain Brain and Brain Maker—emphasizing higher intake of healthy fats, higher fiber, and lower carbohydrates—are now strongly supported by the latest scientific research. He describes the diet as primarily vegetarian, rich in nutrient‑dense, fiber‑filled vegetables, and designed to nurture the gut microbiome. By fostering beneficial microbial species, the diet aims to improve the body’s adaptation to its environment and lower the risk of obesity, inflammation, and metabolic diseases such as type 2 diabetes. Small portions of grass‑fed beef, wild‑caught fish, and free‑range poultry or eggs are permitted, but the core focus remains on plant‑based, fiber‑rich foods that support microbiome health.

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It appears really quite clear that the recommendations made in Grain Brain to favor a diet that is higher in good fat, higher in fiber, and lower in carbohydrate actually is front and center validated by our most up-to-date science and is really the cornerstone of the Brain Maker diet as well. So this is a diet that tends to nurture the microbiome, that tends to enhance the growth of Species that will help the body more adapt to our environment, reduce risk for things like obesity and other inflammatory disorders like type 2 diabetes. So again, this is a diet that's mostly vegetarian, that does allow small amounts of grass-fed beef, wild fish, free-range chicken and eggs, but really is a diet that's designed to nurture the microbiome by having high levels of fiber-rich, nutrient-dense vegetables.