5 Foods That Are Making Your Brain Fog Worse

Brain fog isn’t just a normal part of getting older—and it may not be a brain problem at all. If you struggle to focus, lose your train of thought, forget why you walked into a room, or feel mentally exhausted after eating, your body may be trying to tell you something. Here’s what I discuss in today’s episode: The five foods I most commonly see contributing to brain fog—and why some seemingly “healthy” choices may be working against you The surprising connection between your gut and your ability to think, focus, and remember Why certain foods can affect your brain even when you don’t have obvious digestive symptoms Brain fog is a messenger, not the root problem. When you start looking at what’s happening throughout your body—especially your gut, blood sugar, inflammation, and microbiome—you can begin uncovering what’s getting in the way of a clearer, healthier brain. Resources Mentioned: Learn more about my 10-Day Detox Diet, a whole-food reset designed to help identify common food triggers, stabilize blood sugar, and support gut health: https://10daydetox.com Have a question you’d love answered on Office Hours? Submit it here. 0:00 Introduction, Dr. Hyman's experience, and foods contributing to brain fog 1:31 Functional medicine and the gut-brain connection 2:30 Vagus nerve, gut microbiome, and inflammation 4:21 Long COVID, gut damage, and ultra-processed foods 6:51 Alcohol, artificial sweeteners, and their effects on the brain 9:51 Dairy, gluten, and elimination diets 15:41 Ten Day Detox Diet, food journaling, and reintroducing foods 18:23 Personalized nutrition, functional medicine, and conclusion

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Dr. Mark Hyman?

  Why does some foods leave you mentally exhausted? And what can you do about it? Well, if your brain feels like it's running in slow motion, you can't focus, you lose your train of thought, you walk in a room and forget why you're there. You struggle to find the right words. You, you might be thinking you're just getting older. Well, you're probably not. Well, you are getting, that's probably not the reason. One of the biggest myths about brain fog is that it's a normal part of aging. It is not. In functional medicine, we don't think of brain fog as a diagnosis. We think of it as a symptom, a warning light on your body's dashboard, telling you something deeper needs attention. And one of the biggest drivers may surprise you. It isn't your brain, it's your gut. I know how frightening brain fog can be because I have experienced it myself. After suffering mercury poisoning, I developed severe brain fog. I felt like I was trying to think through wet cement.

• 0:46Dr. Mark Hyman?

  My memory wasn't sharp, I couldn't concentrate. I mean, even simple tasks suddenly really felt difficult. That experience completely changed the way I think about brain health. Because I learned this, your brain doesn't function in isolation. It's constantly communicating with your gut, with your immune system, with your metabolism, and even the trillions of bacteria living inside your digestive tract. Today, I'm going to show you the five foods I most commonly see contributing to brain fog in susceptible people, and why they affect your gut, and how that disruption can ripple all the way to your brain. And most importantly, what you can do to start thinking more clearly again. Because brain fog isn't something you simply have to live with. It's often your body asking you to look a little deeper.

• 1:30Dr. Mark Hyman?

  Brain fog isn't a disease, it's a symptom. Just like a cough or a fever, you can have dozens of causes. Poor sleep, stress, dehydration, nutrient deficiencies, hormonal changes, environmental toxins, blood sugar swings, even certain medication. This episode was brought to you by Function. Get access to over 160 lab tests annually at functionhealth.com/marc. Today, we're focusing on one piece of that puzzle, one of the biggest and one of the most overlooked, the gut. Now, at first, that might sound strange, but what does your digestive system have to do with your ability to think clearly? Well, the answer is almost everything. Your gut and your brain are in constant communication. Now, scientists often refer to this as the gut-brain axis. Think of it like a two-way highway.

• 2:10Dr. Mark Hyman?

  Your brain is constantly sending messages to your gut, and your gut is constantly sending messages back to your brain. One of the main communication pathways is a remarkable nerve called the vagus nerve. It's the longest cranial nerve in your body, running from your brainstem all the way down to your digestive tract. It's constantly carrying information in both directions. In fact, much of the traffic travels from your gut to your brain, not the other way around. Which means what's happening in your gut has enormous influence on how your brain feels and functions. Then there are trillions of bacteria living inside your digestive tract, what we call the gut microbiome. These microbes aren't just helping you digest food. They're producing vitamins, they're training your immune system, they're helping regulate inflammation,

• 2:53Dr. Mark Hyman?

  even producing or influencing many of the chemical messages your brain relies on. For example, about 90% of your body's serotonin is produced in the gut. Now serotonin made in the gut doesn't simply travel into the brain because of the blood-brain barrier, but it still plays an important role in the gut itself. It communicates with the nervous system in ways that can influence mood, digestion, and your overall health. Your gut microbiome also helps produce compounds called short-chain fatty acids. These help nourish the cells lining your colon, they help reduce inflammation, they support the integrity of your gut lining, they may even influence brain function through immune and nervous system signaling. In other words, a healthy gut creates an environment that supports a healthier brain. But when the gut becomes unhealthy, which is a lot of the time, the opposite can happen.

• 3:39Dr. Mark Hyman?

  One problem we often see in functional medicine is something called intestinal permeability increase, or leaky gut. Your intestinal lining is designed to act like a highly selective filter. It lets nutrients pass through into your bloodstream while keeping bacteria, toxins, and partially digested food where they belong. But when that barrier becomes damaged, some of the substances can slip through in only what? Your immune system recognizes them as foreign, and then it mounts an inflammatory response. And that inflammation doesn't stay confined to your gut. It can affect your entire body, including your brain. When inflammation reaches the brain, people experience it as mental fatigue, or trouble concentrating, or poor memory, or what we commonly call brain fog. One of the most fascinating examples of this comes from long COVID.

• 4:24Dr. Mark Hyman?

  Now, many people with long COVID describe persistent brain fog that lasts for months after their infection. For a long time, researchers assumed the problem was happening primarily in the brain. But newer research suggested in some people, lingering viral material in the gut may continue to activate the immune system. Now, that ongoing immune activation can alter serotonin signaling, it can contribute to fatigue, to brain fog, and lots of other lingering symptoms. Now, the research is still evolving, but it's another powerful reminder that your brain doesn't function in isolation. It's deeply connected to what's happening in the rest of your body, especially your gut. So that naturally raises the next question, what damages the gut in the first place?

• 5:04Dr. Mark Hyman?

  Well, there are lots of possibilities, chronic stress, poor sleep, certain medications, infections, environmental toxins, and one of the biggest influences is the food that you eat every single day. Now, before I start this list, I want to be really clear. Functional medicine isn't about creating a list of good foods and bad foods. It's also not about putting everyone on the same diet. One person's superfood can be another person's trigger. The goal isn't restriction, the goal is discovering what helps your body function at its best. And that said, after treating thousands of patients over years, I've noticed that some foods show up again and again in people struggling with brain fog. So let's count down the five foods I most commonly see contributing to brain fog in susceptible people.

• 5:45Dr. Mark Hyman?

  Number five, let's start with one that probably won't be a surprise to you, ultra-processed foods. These foods are heavily altered from their natural state. They're often loaded with refined carbohydrates, sugars, industrial oils, artificial additives, emulsifiers, flavor enhancers, preservatives, the whole list of things is terrible. The problem isn't just one ingredient, it's the combination, it's the ultra-processing. These foods tend to feed the less beneficial gut bacteria while crowding out the microbes that keep your gut healthy. Research has linked diets high in ultra-processed foods with lower microbial diversity, greater intestinal permeability, and higher levels of chronic inflammation, which essentially is what causes brain fog. They also tend to create rapid spikes and crashes in blood sugar.

• 6:29Dr. Mark Hyman?

  And when your blood sugar is on a roller coaster, your brain often comes along for the ride. Now, many people describe it as the afternoon crash, difficulty concentrating, or feeling mentally sluggish after meals. Next, food is number four. Well, it's not really a food, but something you consume, alcohol. Many people assume that one or two drinks a day is harmless. But let's be clear, an occasional drink isn't likely to cause brain fog in everyone. But alcohol can affect the brain in several different ways. One, it disrupts sleep quality. Even if it initially helps you fall asleep faster, it increases intestinal permeability or leaky gut. It alters the gut microbiome, and it promotes inflammation. All of those factors can influence how your brain functions the next day.

• 7:14Dr. Mark Hyman?

  Now, many people blame feeling foggy and being busy, when in reality, their brain may still be recovering from what they drank the night before. All right, coming in at number three, the thing you shouldn't eat, artificial sweeteners. Now, many people switch from sugar to artificial sweeteners because they're trying to make a healthier choice. Now, I understand why, and the thinking is, well, I'm not eating sugar, I'm protecting my brain, my metabolism, my waistline. But biology is rarely that simple. Some artificial sweeteners, particularly sucralose and saccharin, have been shown in the research to alter the composition of the gut microbiome. Some studies have also found that they may affect the way certain people regulate blood sugar, although the evidence is still evolving, and not all studies have kind of reached the same conclusions.

• 7:55Dr. Mark Hyman?

  But remember, your gut microbes aren't just passive passengers, they're active participants in your health. They help regulate inflammation, they support the gut barrier, they produce compounds that influence your immune system, they communicate with your brain. So when you disrupt that ecosystem, your brain can feel the effects. Now, another thing I want you to think about is what these sweeteners are teaching your body. You're experiencing intensely sweet taste, but very little or no actual nourishment. For some people, that may increase craving for sweet foods, or make it harder to reset their palate. In functional medicine, our goal isn't simply to replace sugar with something that tastes just as sweet. It's to help people become less dependent on intensely sweet foods altogether. Let's talk about that 3:00 PM crash.

• 8:34Dr. Mark Hyman?

  You know the one where your energy drops, your focus disappears, and suddenly you're reaching for another coffee just to finish the day. Most people think that's normal. Here's why it's not. Steady energy depends on stable blood sugar. And when your blood sugar spikes and crashes, your energy often does the same thing. The good news, this isn't a mystery. It's measurable when you test fasting glucose, HbA1c, and fasting insulin. Function gives you access to 160+ lab tests annually, including these blood sugar markers, hormones, nutrients, and lots more. Because your body is trying to tell you something, check your health. But on functionhealth.com/marc, and if you're one of the first 1,000 people this week,

• 9:14Dr. Mark Hyman?

  use the code MARK2026 for a $50 credit toward your $365 annual membership. Does that mean everyone needs to avoid all artificial sweeteners? No, not necessarily. Some people may use them occasionally without any noticeable problems. And not all non-nutritive sweeteners are credit equal. But if you're drinking several diet sodas a day, adding artificial sweeteners to your coffee, eating protein bars, yogurt, snacks made with them, and you're struggling with brain fog, it's worth asking whether they're contributing to the problem. Sometimes the healthy swap isn't finding a different sweetener, it's gradually retraining your taste buds to enjoy foods that are less sweet or naturally sweet. Because when you change your palate, you often change your health. All right, let's talk about dairy. Dairy is one of the most individualized foods I see in practice.

• 9:56Dr. Mark Hyman?

  Some people can enjoy yogurt, kefir, cheese without any problems at all. Others notice that they feel congested, they feel bloated, they feel tired, maybe mentally foggy after eating it. So what's the difference? One possibility is lactose intolerance. Lactose is the natural sugar found in milk, and as we get older, many of us produce less of the enzyme needed to digest it. That can lead to symptoms like gas, bloating, diarrhea. But lactose intolerance usually doesn't explain brain fog. What's often more interesting from a functional medicine perspective is a protein in dairy, and especially this protein called casein. Now, there are two main forms of casein, A1 and A2 casein. And most conventional dairy from Holstein cows contains a mixture of A1 and A2.

• 10:39Dr. Mark Hyman?

  While milk from certain breeds like Jersey and Curunsey cows, as well as goat and sheep milk, have predominantly A2 casein. Now here's why that matters. When A1 casein is digested, it produces a peptide called beta caseinomorphin seven, or BCM7. Now, researchers have been studying this compound because it appears to interact with the body differently than A2 casein. And some studies suggest that in susceptible individuals, A1 dairy may be associated with more digestive discomfort and inflammatory responses than A2 dairy. Now, the research is still evolving, and we certainly don't have evidence that everyone should avoid A1 dairy. But clinically, I've seen patients who don't tolerate conventional milk very well and do just fine with A2 dairy or dairy from goats or sheep. I'm one of those people. Another thing to consider is

• 11:23Dr. Mark Hyman?

  how dairy is produced. A cup of plain, grass-fed, unsweetened yogurt is very different from a highly processed, sugar-loaded, flavored yogurt, or fermented foods like yogurt. Kefir also contains lots of beneficial bacteria that can actually help support the gut microbiome in lots of people. So we can't talk about dairy as though it's one single food. The quality matters, the type of dairy matters, and most importantly, your body's response matters. If every time you eat dairy, you feel bloated, congested, fatigue, or thinking becomes less clear, well, your body's probably telling you something. That's where an elimination and a reintroduction trial can be really helpful. Remove dairy for about three or four weeks, pay attention to your energy, your digestion, your skin, your focus, and then slowly reintroduce it and see how you feel. Because the goal isn't to avoid dairy forever. The goal is to understand whether dairy is working for you or working against

• 12:08Dr. Mark Hyman?

  you. And remember, sometimes your brain recognizes a food sensitivity before your digestive system does. And finally, the most important food to consider in number one is gluten. This is probably the food I get asked about more than any other. It's also one of the most misunderstood. So let's start with what we know for sure. If you have celiac disease, avoiding gluten is not optional. It's an autoimmune disease where eating gluten triggers your immune system to attack the lining of your small intestine. Now, over time, that damages the gut. It creates inflammation. It interferes with nutrient absorption, and it can contribute to symptoms far beyond the digestive tract, including fatigue, headaches, mood changes, and you have brain fog. That's very well established. But celiac disease

• 12:51Dr. Mark Hyman?

  is only part of the story. Some people have a wheat allergy, which is a classic allergic response involving the immune system. That's different than celiac. There's a third group, people who don't have celiac disease but still have a wheat sensitivity. They don't really feel well when they eat gluten-containing foods. It's often called non-celiac gluten sensitivity. The science is evolving around this. Researchers are working to better understand exactly why it happens. But for some people, it may be the gluten itself. For others, it may be proteins found in wheat, or certain fermentable carbohydrates called FODMAPs. For others, it may be a combination of factors that increase inflammation or affect the gut barrier. We don't have all the answers yet. But here's what I can tell you from decades of practicing functional medicine. I've seen thousands of patients struggling

• 13:32Dr. Mark Hyman?

  with brain fog, with fatigue, with digestive issues, with joint pain, skin problems, even autoimmune conditions, who experienced remarkable improvements after removing gluten for a period of time and then carefully reintroducing it. That's why gluten is always one of the first foods I investigate when someone comes to my office with unexplained brain fog. Not because I believe everyone should avoid gluten. I don't. Many people tolerate gluten just fine. But if your immune system is reacting to it, it can create chronic inflammation in the gut throughout your whole body. It can disrupt the integrity of your gut lining. It can interfere with the absorption of nutrients your brain depends on, like B vitamins, iron, magnesium, zinc. And remember what we talked about earlier. Your brain and your gut are constantly communicating. So when the gut's inflamed, the brain often pays

• 14:17Dr. Mark Hyman?

  the price. Functional medicine isn't about fear. It's about curiosity. It's about asking, is this food helping me thrive, or could it be getting in the way? If you've been living with brain fog for months or even years, a simple elimination and reintroduction experiment may give you more information than you ever expect. Sometimes the answer isn't another supplement or another medication. Sometimes it's discovering that your body has been trying to tell you something every time you sat down to eat. All right, now here's the thing you should notice. None of these foods are directly causing brain fog. They're changing the environment inside your gut. They're increasing inflammation. They're disrupting the microbiome. They're affecting the gut barrier, or making it harder for your body to function the way it was designed to. And that raises an important question. How do

• 14:58Dr. Mark Hyman?

  you know if one of these foods is affecting you? Let's talk about how to find your own personal triggers. Most people don't need to eliminate everything forever. In fact, I don't recommend that. Instead, think of your body as a laboratory. Every time you eat, your body's running an experiment. The question is, are you paying attention to the results? Now, if you suspect different foods are contributing to brain fog, you should remove those foods. In fact, you should remove all the things that potentially could cause brain fog for about three or four weeks and see how you're doing. Why should you do that long? Well, because if that food is contributing to inflammation or disrupting your gut, it can take time for your body to calm down, for you to notice a meaningful difference. But I also know that for a lot of people, that can feel overwhelming. You may be wondering, where do I start? Well, that's actually one of the reasons I created

• 15:39Dr. Mark Hyman?

  the 10-Day Detox Diet. It's a structured, whole-food reset, designed to temporarily remove most of the common inflammatory triggers, ultra-processed foods, and junk, while helping stabilize your blood sugar, support your gut microbiome, nourish your body with nutrient-dense foods. Now, despite the name, it's not about drinking juices or doing an extreme cleanse. Your liver and kidneys already do a great job of detoxifying your body. The idea is to give your body a break from many of the foods that commonly disrupt metabolism and contribute to inflammation, while also flooding it with real whole foods to support healing. And for many people, 10 days is enough to notice really meaningful changes. They tell me they have more energy, they're more stable in their mood, they have better focus, they

• 16:23Dr. Mark Hyman?

  have better, fewer cravings, in many cases, less brain fog, in most cases, in fact. Think of the 10-Day Detox as a reset. If your symptoms improve, then you've figured something out, something you're eating. And if you want to learn more about how it works, about the 10-Day Detox, click the link below in the show notes. And whether you choose a structured program like the 10-Day Detox, or eliminate foods over several weeks, and do it on your own, the principle is exactly the same. You're gathering information, you're learning how your body responds. And during those few weeks, don't just ask yourself, do I have brain fog today? Pay attention to the whole picture. How's your energy? How's your focus? Are you remembering things more clearly and easily? Is your mood more stable? Are you sleeping better? How's your digestion? Has your skin changed? Do your joints feel better?

• 17:06Dr. Mark Hyman?

  Because when food is creating inflammation, the effects often show up in more than one place. I also encourage people to keep a journal, just a simple journal, nothing complicated. Just write down what you eat and how you feel, and any changes you notice. Patterns that seem invisible day to day often become obvious when you start to look back over a few weeks. And then comes the most important step, the reintroduction of each food. So eat a normal serving, pay attention over the next day or two. Do only one food at a time, so introduce gluten, and then do that for three days. And then dairy, do that for three days. And then maybe soy for three days. Whatever you've eliminated, slowly introduce those things, not all at the same time because you won't know what's going on, and notice you feel better. Does your brain fog come back if you eat gluten? Do you feel more tired? For

• 17:49Dr. Mark Hyman?

  example, if you eat dairy, your digestive system's returned. Do you notice headaches, joint pain, or change in your mood? Now, if nothing changes, that's good information. That food is probably not an issue for you. But if your symptoms come back, well, you learned something really important. Not because it means you'll never eat that food again, but because you now understand how your body responds. And that's what functional medicine's all about. So instead of guessing, instead of following the latest trend of food, or copying someone else's diet, gather information for yourself. You test yourself. You observe. You personalize your nutrition based on what your body tells you. There's no single perfect diet for everybody. There's only the diet that helps you think clearly, feel your best, and thrive. Okay, so here's what I hope you remember. Your brain isn't separate from the rest of your body. Every bite of food, every night of sleep, every interaction with

• 18:34Dr. Mark Hyman?

  your microbiome, every change in your metabolism is sending signals to your brain. That's why functional medicine asks a different set of questions. Instead of asking what drugs treats brain fog, we ask, why is the brain struggling in the first place? Because brain fog isn't the problem, it's the messenger. And when you listen to that messenger, when you begin healing your gut, stabilizing your blood sugar, reducing inflammation, nourishing your microbiome, you're not just helping your digestion, you're helping your brain do what it was designed to do. Think clearly, learn, remember, focus, create, connect. Your brain has an extraordinary capacity to heal when you remove what's getting in the way. So don't settle for feeling like you're walking around through mental quixote. Start asking better questions, because a clear mind often begins with a healthier body.

• 19:18Dr. Mark Hyman?

  And that's one of the most empowering things I know. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only,

• 20:02Dr. Mark Hyman?

  and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center, at ultrawellnesscenter.com, and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner, and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

• 20:45Dr. Mark Hyman?

  When it comes to supplements, you only want the best for your body, the kind with the highest quality, cleanest, and most potent ingredients you can get. That's exactly what you'll find at my supplement store, where I've hand-selected each and every product to meet the most rigorous standards for safety, purity, and effectiveness. These are the only supplements I recommend to my patients, and they're also what I use myself. Whether you want to optimize longevity or reduce your disease risk, or you're looking to improve your sleep, blood sugar, metabolism, gut health, you name it, drhyman.com has the world's best selection of top-quality, premium supplements, all backed by science and expertly vetted by me, Dr. Mark Hyman. So check out drhyman.com, because when it comes to your health, nothing less than the very best will do. That's drhyman.com, D-R-H-Y-M-A-N.com.