The Gut-Brain Connection: How Food Choices Affect Alzheimer’s Risk
- Lisa Wallace
- Mar 13
- 5 min read
Updated: Apr 11
Hi there! I’m Coach Lisa, founder of Health Is Wealth Coaching, and today I’m diving into a topic that’s both fascinating and crucial for your long-term health—the connection between gut health, brain health, and Alzheimer’s disease.
f you think that what you eat only affects your waistline, think again! Your gut and brain are in constant communication, and when things go wrong in the gut, it often shows up in the brain.
Let’s explore how this works and what you can do to support both your gut and brain—because your health truly is your wealth!
What Is the Gut-Brain Connection?
You’ve probably heard the phrase "gut feeling", and there’s more truth to that than most people realize. Your gut and brain are connected through a system called the gut-brain axis, which allows them to "talk" to each other through nerves, hormones, and chemicals like serotonin—95% of which is actually made in your gut, not your brain!
When your gut is balanced, healthy, and full of good bacteria, it sends calming, nourishing signals to the brain. But when it’s inflamed or overrun with harmful bacteria (a condition called dysbiosis), it can send distress signals that lead to brain fog, mood issues, and even neurodegeneration.
The Shocking Link Between Gut Health and Alzheimer’s
New research is showing us that inflammation in the gut can spark inflammation in the brain—a key driver behind cognitive decline and diseases like Alzheimer’s.
Here’s what we know:
🧠 Leaky gut, where your gut lining becomes more permeable than it should be, allows toxins, partially digested food, and harmful microbes to enter your bloodstream. These invaders can trigger the immune system, leading to chronic inflammation, including brain inflammation.
🧠 This chronic inflammation is now thought to contribute to the formation of plaques in the brain, a hallmark of Alzheimer’s.
🧠 Toxins like heavy metals and pesticides that sneak in through food can accumulate in the body and brain over time, further damaging brain cells.
🧠 Insulin resistance, often triggered by too much sugar and refined carbs, has even led scientists to call Alzheimer’s "Type 3 Diabetes", because of how sugar affects the brain!
So yes—your gut health could absolutely affect your risk of developing Alzheimer’s later in life.
Foods that Heal and Foods that Harm: What You Need to Know
❌ Foods That Can Harm Your Gut and Brain:
Refined sugars and processed carbs (cookies, soda, white bread) – these spike insulin and create inflammation.
Highly processed foods (boxed snacks, frozen meals, fast food) – full of chemicals, preservatives, and bad fats.
Gluten (wheat, rye, barley) – a common trigger for gut issues, especially if you have sensitivities or autoimmunity.
Dairy (for some people) – contains proteins and sugars that can be inflammatory.
Trans fats and industrial seed oils (canola, soybean oil) – these increase inflammation and damage cells.
Artificial sweeteners and additives – disrupt the balance of gut bacteria.
✅ Foods That Support a Healthy Gut and Brain:
Fiber-rich vegetables and fruits (broccoli, leafy greens, berries) – feed your good gut bacteria.
Omega-3 rich foods (wild salmon, flaxseeds, walnuts, chia seeds) – crucial for brain function and reducing inflammation.
Fermented foods (sauerkraut, kimchi, kefir) – natural probiotics to nourish gut health.
Polyphenol-rich foods (blueberries, green tea, dark chocolate) – powerful antioxidants for brain protection.
Healthy fats (avocado, olive oil, coconut oil or MCT oil) – your brain is mostly fat, so it needs these!
Clean proteins (grass-fed meats, wild fish, pasture-raised eggs) – build neurotransmitters that help the brain function.
Gut Health: More Than Just Digestion
Dr. Vincent Pedre reminds us that our gut plays five key roles beyond digestion:
Assimilation of nutrients – so your brain gets the vitamins and minerals it needs.
Immune system regulation – 70% of your immune system lives in your gut!
Symbiosis – creating a balance of good bacteria that produce brain-boosting chemicals like serotonin.
Detoxification – your gut helps remove toxins that would otherwise harm your brain.
Elimination – regular bowel movements are crucial for getting rid of waste.
If your gut is inflamed or unhealthy, none of these processes work properly, and that can ripple out to your brain.
Why Personalized Nutrition is Essential
Here’s the truth—no two guts are the same, and what works for one person might not work for you. That’s why I love it when my clients opt for Viome® testing.
When you test your gut microbiome with Viome®, you’ll gain powerful insights into what's happening inside your body—so you can finally take action that makes a real difference!
Here’s what you’ll discover:
✅ Which microbes are working for you—and which ones are working against you. Viome analyzes your unique gut microbiome to see which bacteria, viruses, and fungi are supporting your health and which may be causing trouble.
✅ Whether your body is showing signs of inflammation, gut imbalance, or toxins. This helps us understand if issues like leaky gut, low energy, or digestive problems are connected to deeper imbalances.
✅ Personalized food and supplement recommendations—designed just for you. No more guessing! You’ll get a clear plan based on your body's actual needs to help restore balance, support your microbiome, and improve your overall health.
By focusing on healing your gut, you’re not just improving digestion—you’re also helping to protect your brain, boost your energy, strengthen your immune system, and lower your risk of chronic diseases like Alzheimer’s.
Because when you know what’s happening inside your body, you can make targeted choices that help you feel your best every day!
Ready to Take Charge of Your Gut and Brain Health?
If you’re tired of guessing what to eat and feeling overwhelmed by confusing health advice, you don’t have to figure it out alone. I’m here to help guide you through your Viome® results and support you in making positive, practical changes that work for your life.
Viome’s results can give you incredible insights into your gut and overall health—but let’s be honest, they can sometimes feel like a foreign language! I help break it all down so you can actually use that information
to start feeling better—step by step.
👉 Contact me today to get started: Click here to reach out👉 Or take a look at my services to see how personalized coaching could help support your journey.
Together, we’ll work to nourish your body, support your brain, and help you feel empowered—because your health truly is your greatest wealth!
Live Vibrantly,
Coach Lisa 💚
