A short YouTube talk (by Robert Whitfield MD) advising dietary steps to increase BDNF and support brain health through fiber-rich, prebiotic, and probiotic foods. The speaker emphasizes eating prebiotic-fiber sources (apples, asparagus, leeks, almonds, chickpeas) and frequent fermented/probiotic foods (kimchi, miso, yogurt), recommending small servings of fermented food with each meal.
And then the ones that I would say that you really want, that will make an influence on having more BDNF from a nutritious standpoint is fiber rich foods, your prebiotic and probiotic rich foods. So prebiotic fibers. So that's going to be, for example, things like apples, asparagus, leeks, almonds, chickpeas, these kinds of things. So having some kind of prebiotic fiber to feed the gut, gut microbiome. And then of course, probiotic rich food, which is, you know, if you look at other cultures, probiotic rich food is very common in other cultures. Like in Korea we have kimchi. In, you know, Japan, we have miso soup. In India, we do have yogurts, right? So we're eating a lot of fermented food. But here in the US if I ask people, what did you have fermented maybe once a week. And I want people to be eating this with every meal. If you're eating two meals a day, make sure you have at least two to three spoons of something fermented with your meal. So that is just a starting point, right?
