Nutrition for the Gut-Brain Axis – Dietary Fiber, Polyphenols, and Omega-3 as Key Elements

Proper nutrition is one of the most important factors in actively supporting the gut-brain axis and ensuring peak mental and physical performance. The focus is particularly on dietary fiber, polyphenols, and omega-3 fatty acids – these influence the microbiome, neurotransmitter production, and stress regulation.

Dietary fiber – food for good gut bacteria

Fiber is a type of indigestible carbohydrate and serves as food for our beneficial gut bacteria [4]. It helps increase the diversity of the microbiome and produce short-chain fatty acids such as butyrate, which directly strengthen the brain and immune system.

Practical sources:

• Whole grain products, oatmeal, legumes, vegetables, berries
• Daily target for athletes: 30–40 g of dietary fiber
• SportFuel RECOVERY - Premium protein with fiber

Polyphenols – Protection & Communication

Polyphenols are secondary plant compounds with antioxidant and anti-inflammatory effects [7]. They promote healthy bacteria and modulate gut-brain communication by lowering inflammation levels, strengthening the microbiome, and positively influencing the production of neurotransmitters.

Practical sources:

• Berries (especially blueberries)
• dark chocolate
• green tea
• Grapes
• Olive oil

Omega-3 fatty acids – Regeneration & mental fitness

Omega-3 fatty acids such as EPA and DHA are essential for the stability of brain cells and the transmission of stimuli. They have anti-inflammatory effects, improve the efficiency of neurotransmitters and support mental performance, attention and recovery.

Practical sources:

• Salmon, mackerel, herring
• Chia seeds, walnuts, flaxseed oil
• Recommendation: 2–3 fish meals per week or supplementation as needed.

Practical tip for everyday life

A gut-friendly diet combines fiber, sources of polyphenols, and omega-3-free fats. This optimally promotes energy, mental freshness, and a resilient gut flora.

Conclusion

Those who consciously focus their diet on fiber, polyphenols, and omega-3s strengthen their microbiome and lay the foundation for a healthy gut and a strong brain – the secret to success of the Gut-Brain Axis.

Sources

Influence of the gut microbiota on the performance of athletes https://www.zeitschrift-sportmedizin.de/einfluss-der-darmmikrobiota-auf-die-leistung-von-sportlern/

Nutrition, gut microbiome and athletic performance ... https://www.zeitschrift-sportmedizin.de/ernaehrung-darm-mikrobiom-und-sportliche-leistungsfaehigkeit/

Diet and the Microbiota–Gut–Brain Axis: Sowing the Seeds of ... https://pmc.ncbi.nlm.nih.gov/articles/PMC8321864/

Dietary (Poly)phenols and the Gut-Brain Axis in Aging https://pubmed.ncbi.nlm.nih.gov/38794738/