8 Foods to Skip for Better Brain Health, According to Experts
Minimize these foods in your diet to maximize your brainpower.
Medically reviewed by Lauren R. Natbony, M.D., F.A.H.S.
Taking care of your brain often means staying active, managing stress, and eating plenty of antioxidant-rich foods. While these healthy habits can support cognitive function, it's also important to be aware of foods and beverages that may undermine brain health.
“What we eat and drink can affect the structure and function of the brain because some foods and ingredients cause problems like inflammation, oxidative stress, and neurochemical changes that can lead to brain fog, mood changes, and cognitive decline,” says Vonetta Dotson, PhD, the Chief of Neuropsychology at Brigham and Women’s Hospital and founder and CEO of CerebroFit Integrated Brain Health.
Some foods may be fine in moderation, but consuming too much can affect heart and brain health. “Heart problems eventually lead to problems with brain health since you need a healthy heart pumping oxygenated blood and nutrients to your brain to maintain a healthy brain,” says Dotson.
It doesn’t mean you have to take an all-or-nothing approach. “In general, the key to brain health is to minimize the foods, drinks, and ingredients that have negative effects on the brain and maximize brain-healthy foods such as fresh produce, whole grains, lean sources of protein, and healthy fats such as olive oil,” says Dotson.
Ahead, learn about common foods and beverages that are bad for brain health.
Processed meats
Processed meats often are high in sodium, saturated fats, and nitrates, components that contribute to systemic inflammation and are associated with an increased risk of chronic diseases, including dementia and other neurocognitive disorders.
One study found that that adults who consumed more than one-quarter serving of processed red meat per day had a 13% higher risk of developing dementia compared with those who consumed less, according to Stephani Johnson, DCN, RDN, an adjunct professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions.
“Reducing intake to once or twice per week of processed meats and substituting with unprocessed lean meats, fish, or plant-based protein sources can support cardiovascular and cognitive health,” she says.
Alcohol
It’s likely no surprise that alcohol isn’t good for your brain. “Prolonged alcohol use contributes to structural brain changes, particularly in regions responsible for decision-making and impulse control, such as the prefrontal cortex,” says Johnson. “Long-term alcohol intake impacts brain anatomy, correlating with deficits in executive functioning.”
Chronic heavy alcohol consumption is associated with progressive cognitive decline, and increased risk of dementia.
Foods with trans fats and saturated fats
These are items you already know aren’t healthy such as fried foods, margarine, and processed snacks. Trans fats and saturated fats can increase LDL cholesterol, inflammation, and oxidative stress. These fats have also been linked to memory decline as well as a higher risk of Alzheimer’s and depression, says Dotson.
Excessive caffeine
Most healthy adults can drink up to 400 mg of caffeine per day (an 8-ounce cup of coffee contains about 90 mg of caffeine). But while moderate caffeine consumption has been shown to enhance cognitive performance in areas such as alertness, focus, and reaction time, excessive caffeine (typically more than six 8-ounce cups per day) has been linked to an increased risk of dementia. “This seemingly contradictory relationship underscores the principle that more is not always better and highlights the importance of moderation for maintaining optimal health,” says Johnson.
Foods high in sodium
Too much sodium can raise blood pressure and restrict blood flow to the brain. These effects have been linked to impaired attention and increased dementia risk, says Dotson. When shopping, pay attention to the sodium content on labels, especially with prepared soups, broths, condiments, salad dressings, and canned vegetables and beans.
Foods high in added sugars
Excessive sugar intake from foods such as soda, candy, and desserts has been associated with numerous metabolic, structural, and neurochemical alterations in the brain that can impair memory, learning, and mood, ultimately contribute to cognitive decline.
“Consumption of sugary foods elicits an addiction-like response in the brain’s reward pathways, reinforcing cravings for additional sugar and promoting a cycle that negatively impacts both neurological and overall health,” says Johnson. In addition, epidemiological studies have identified strong associations between high sugar consumption, increased anxiety, and a greater risk of depression.
Artificial sweeteners
Artificial sweeteners, often found in foods such as diet sodas, might sound like the perfect solution if you want to steer clear of added sugars. However, they can alter the gut microbiome and disrupt neurotransmitter balance. They also may trick the brain’s reward system and affect glucose metabolism, which can impair learning, memory and mood regulation, says Dotson.
Ultra-processed foods
Chips, frozen meals and sugary cereals are often high in additives, sodium, and unhealthy fats, while also low in nutrients. These foods are linked to inflammation, oxidative stress, problems in glucose regulation, and disruption in the gut microbiome (which affects brain health). “These are all physiological changes associated with memory and cognitive decline, depression, and higher risk of dementia,” says Dotson.
Lauren R. Natbony, M.D. is the medical director of Integrative Headache Medicine of New York and an assistant clinical professor of neurology in the Department of Headache and Facial Pain at the Icahn School of Medicine at Mount Sinai. She is board certified in neurology by the American Board of Psychiatry and Neurology and in headache medicine by the United Council of Neurologic Subspecialties.
Dr. Natbony has an extensive background in treating adults, adolescents, and children with a wide array of headache and facial pain disorders. She is a frequent speaker at national headache conferences and has authored many articles, book chapters, and research publications.
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