Written in Collaboration Renowned Nutritional Psychiatrist, Dr. Uma Naidoo

Dr Uma Naidoo, author of Calm Your Mind with Food, is a Harvard-trained nutritional psychiatrist, professional chef, Nutritional Biologist and author. She founded the first hospital-based Nutritional Psychiatry Service in the U.S. and directs Nutritional, Lifestyle & Metabolic Psychiatry at Massachusetts General Hospital, combining cutting-edge science and culinary expertise to explore how food impacts mental health.

The Gut-Brain Connection: Your Secret Weapon

Did you know that the gut and brain develop from the same cell in utero? And that they remain connected via the vagus nerve throughout our entire lives? This connection, often called the gut-brain axis, is a powerful two-way communication system that links the health of our digestive tract to our mood, memory, and overall mental well-being. In fact, about 90% of the body’s serotonin, the “feel good” neurotransmitter, is produced in the gut. That means the foods we choose each day don’t just fuel our bodies; they also help shape how we feel, think, and function. When the gut is healthy and the microbiome is well balanced, we see better mental fitness. Meanwhile, an inflamed or poorly balanced microbiome can drive symptoms of depression, anxiety and poor brain health.

The great news? By making small, intentional shifts to how we eat, we can support a thriving gut microbiome, and in turn, nourish our brains.

The Open Your Mind Challenge: Four Weeks to Better Mental Health

This September, join Dr. Uma Naidoo and Life Alive Organic Cafe and we challenge you to open your mind and calm your mood through food! The Open Your Mind Challenge offers a simple 4-week food plan designed to strengthen your gut-brain connection through simple daily habits.

Week 1: Eat the Rainbow, Include 5 Colors of Plant Foods a Day

When it comes to gut health, variety is everything. Each color in plant foods represents a different set of nutrients and beneficial plant compounds, particularly polyphenols, which act as antioxidants and anti-inflammatory agents. By eating a rainbow of fruits, vegetables, herbs, and spices, you’re not only keeping meals exciting, you’re also providing a wide array of prebiotics to feed your beneficial gut bacteria. With each color food, you will reap the following benefits:

Red: Beets, strawberries, raspberries, red peppers & tomatoes

Betalains are the pigments that give beets their deep red color. These are potent antioxidants that protect brain cells from oxidative stress and may reduce neuroinflammation, which is linked to Alzheimer’s and other cognitive conditions.

Orange & Yellows: Sweet potatoes, carrots, mango, pineapple & turmeric

Specific carotenoids, including lutein, zeaxanthin, β-carotene, and lycopene, can cross the blood-brain barrier and accumulate in neural tissue, where they scavenge reactive oxygen species, thereby protecting neurons from oxidative damage and cell death. Higher dietary intake of total carotenoids, especially lutein and zeaxanthin, is associated with a lower risk of incident Alzheimer’s dementia and reduced neuropathological burden, including less β-amyloid deposition and neurofibrillary tangle formation.

Greens: Kale, spinach, broccoli, Brussels sprouts & fresh herbs

Leafy greens contain folate (vitamin B9) which helps to support our mood. Research has shown that low folate is associated with depression.

Blues & Purples: Acaí, blueberries, blue-green algae & purple cabbage

Purple cabbage has anthocyanins that give it that beautiful color and are antioxidant rich—but they also work by modulating the gut microbiota, which in turn influences the gut-brain axis. Recent evidence suggests that anthocyanins can change the composition and function of intestinal microbiota, leading to increased production of short-chain fatty acids, which in turn can enhance blood-brain barrier integrity and reduce neuroinflammation, thereby contributing to the prevention of neurodegenerative diseases and cognitive decline. This gut-mediated mechanism is emerging as a new and novel pathway by which dietary anthocyanins may support brain health, beyond their direct effects on neuronal cells.

Try these simple tips to add more color:

• Add blueberries to your morning chia pudding or oatmeal (blue/purple)

• Toss spinach, bell peppers, and carrots into your lunch salad (green, red, orange)

• Use turmeric or saffron in a warm evening dish (yellow)

• Sprinkle fresh parsley or basil over your soup or salad (green)

With just a little creativity, it’s easy to hit five colors in a single day. Think of your plate as a rainbow, you need all of the colors to best support your gut and brain!

Week 2: Boost Your Fiber Intake

Fiber is one of the most underrated superfoods. Fiber is the favorite fuel of our gut microbes. When we eat more fiber, we feed the beneficial bacteria that keep our gut lining healthy, regulate inflammation, and even produce short-chain fatty acids (SCFAs) that are linked to improved mood and cognitive function.

Unfortunately, most Americans fall far short of the recommended 25–38 grams of fiber per day. If you are currently consuming low amounts of fiber, the trick is to add it gradually because jumping too quickly can cause bloating or discomfort as your microbiome adjusts.

Simple ways to add more fiber:

• Swap white rice for quinoa or farro

• Add lentils, beans, or chickpeas to your salads

• Snack on raspberries, pears, or apples with skin

• Sprinkle ground flaxseed or chia seeds into smoothies or yogurt

By the end of this week, aim to make fiber a natural part of every meal. Your gut (and brain) will thank you.

Week 3: Rebalance with Omega-3s

One of the most common dietary imbalances in the modern Western world is the ratio of omega-6 to omega-3 fatty acids. When metabolized, omega-6 fatty acids have an inflammatory effect on the body while omega-3s are antiinflammatory. Ideally, this ratio of these two fats should be somewhere between 1:1 and 4:1. But today, thanks to an overabundance of processed seed oils (like soybean, corn, and sunflower oil) and too little omega-3-rich foods (like wild caught fatty fish, nuts and seeds), the average person’s ratio is closer to 15:1 or even 20:1. This shift has been linked to the rise in chronic inflammation.

Inflammation in the body doesn’t just affect physical health; it’s also closely linked to depression, anxiety, and brain fog. Increasing omega-3 intake can help restore balance, reduce inflammation, and support the building blocks of brain cells.

It is important to note that not all omega-3s are the same, though. Plant-based sources provide ALA (alpha-linolenic acid), while seafood offers EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA & DHA are the forms most directly used by the brain and body. In order to utilize ALA, the body must convert into EPA and DHA, and that process is relatively inefficient, as often less than 10% of that which is consumed gets converted. Relying solely on plant sources may not provide sufficient levels for optimal brain health. That’s why including fatty fish or algae-based supplements can be especially valuable for ensuring you’re getting the more bioavailable forms of omega-3s that support cognition, mood, and inflammation balance.

Where to find omega-3s:

• Seafood: Salmon, sardines, mackerel, and anchovies are top sources.

• Plant-based options: Flaxseeds, chia seeds, walnuts, hemp seeds, and algae-based supplements.

• Smart swaps: Cook with extra virgin olive oil or avocado oil instead of seed oils when possible.

Even one or two servings of fatty fish per week can make a meaningful difference in inflammation levels and support your gut-brain connection.

Week 4: Add Fermented Foods Daily

Fermented foods are one of the most powerful ways to introduce beneficial probiotics into your diet. These foods, which include yogurt, kefir, kimchi, sauerkraut, miso, and kombucha, naturally contain live microbes that can help replenish, diversify and strengthen your gut microbiome.

Research shows that regularly consuming fermented foods not only boosts gut health but also reduces inflammation and supports better communication between the gut and brain.

If fermented foods are new for you, start slowly:

• Add a spoonful of sauerkraut to a salad.

• Pair kimchi with scrambled eggs or grain bowls.

• Enjoy unsweetened yogurt with berries as a snack.

Try adding one serving each day and gradually adding more if your body responds well.

Putting It All Together

By following the Open Your Mind Challenge, you’re giving your gut and your brain exactly what they need to thrive!

These changes don’t have to be overwhelming or restrictive. Instead, think of them as simple, nourishing upgrades that build on each other week by week. Over time, they’ll become habits that naturally support your mental health, energy, and resilience.

A happy gut, is a happy, calm mood.

-Dr. Uma Naidoo

Remember, your gut and brain are constantly communicating with each other. By making mindful food choices, you can positively influence your microbiome and protect your mental well-being. Think of every colorful fruit, every fiber-rich grain, every spoonful of yogurt as a small but powerful investment in both your digestive health and your mood.

The journey to a healthier gut-brain connection doesn’t happen overnight, but with consistent care, the results are profound. By the end of the challenge, you may event notice subtle shifts like more energy, better focus and a more balanced  mood.