Nutrition for Brain & Gut Health

At NeuroFiber, we believe in the power of science-backed nutrition to support brain health, gut health, and overall well-being. Our approach is inspired by the Mediterranean Diet and the MIND Diet, two of the most well-researched eating patterns known to help slow cognitive decline and support neurological function—especially for individuals aged 50+ and those managing Parkinson’s disease.

What is the Mediterranean Diet?

A traditional Mediterranean-style eating pattern centered on whole foods and healthy fats.

Key focus:
• Fruits, vegetables, whole grains, legumes
• Extra virgin olive oil as the main fat
• Fish as a primary protein (omega-3 support)
• Moderate dairy
• Limits red meat, sweets, sugary drinks, and butter

Why it matters:

Linked to improved gut microbiota, lower inflammation, reduced cardiometabolic risk, and slower cognitive decline across decades of research.

What is the MIND Diet?

  • MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.
  • It combines the best of the Mediterranean and DASH diets, with extra focus on brain health.
  • Developed by nutritional epidemiologist Martha Clare Morris at Rush University Medical Center.
  • Based on a National Institute on Aging–funded study published in 2015 that followed over 1,000 older adults for up to 10 years.
  • People who closely followed the MIND diet had a 53% lower risk of developing Alzheimer’s disease.

The MIND diet builds on the Mediterranean approach, with added focus on cognitive aging.

Practical Applications of the MIND Diet

Where Do I Begin?

Simple ways to begin transitioning towards a Mediterranean Diet:

  • Start by adding a fruit or vegetable to every meal
  • Prioritize olive oil and nuts as primary fat sources.
  • Include fatty fish (at least twice per week) for Omega-3 benefits.
  • Consume fermented foods (yogurt, kefir) to support gut microbiome.
  • Limit processed foods and sugar, which can increase inflammation.

Enjoy NeuroFiber

The Mediterranean and MIND diets emphasize plant diversity, whole foods, and fiber-rich ingredients like nuts, seeds, whole grains, and fruit.

NeuroFiber follows that same philosophy and makes it easier to add these foods, whether you’re at home or on the go. Each bar includes Omega-3s, Polyphenols, & Fiber!

  • Seeds & nuts (walnuts, almonds, cashews, chia, pumpkin, flax)
  • Gluten-free whole-grain oats, Dates, Green Tea Extract
  • Whole-food flavors ingredients (cranberries, cherries, lemon juice, cocoa powder)

Example Meals with the Mediterranean and MIND Diet

Diet Breakfast Lunch Snack Dinner
Mediterranean Greek yogurt + berries + nuts
OR
Whole-grain toast + avocado + egg 		Grilled chicken salad + olive oil dressing
OR
Whole-wheat wrap with hummus & veggies 		Almonds + an apple
OR
Carrots + hummus 		Baked salmon + quinoa + steamed veggies
OR
Mediterranean veggie pasta (olive oil-based)
MIND Oatmeal + walnuts + blueberries
OR
Scrambled eggs + spinach on whole-wheat toast 		Spinach & kale salad + chickpeas + olive oil
OR
Turkey sandwich on whole-wheat bread 		Walnuts + dark chocolate
OR
Baby carrots with hummus 		Grilled chicken + roasted Brussels sprouts + brown rice
OR
Baked fish + leafy greens + whole-grain roll

Key Guidelines

Mediterranean Diet
  • Eat fish 2–3×/week
  • Use olive oil as the main fat
  • Choose whole grains
  • Snack on fruits, nuts, and legumes
MIND Diet
  • Eat leafy greens daily
  • Include berries at least 2×/week
  • Eat nuts 5+ times/week
  • Consume fish 1–2×/week
  • Limit red meat, fried foods, and butter
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Explore our Nutrition Brochure to learn how targeted nutrition can support gut health, brain function, and overall well-being for people living with Parkinson’s.

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See how easy it can be to reach your daily fiber goal. These whole foods support digestion and the gut–brain connection.

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