Feed Your Bugs for Brain Health

If you want to increase your quality of life while also increasing your longevity, you’re in the right place.

👉 Your gut microbiome—your “bug universe”—plays a critical role in your immune system and brain function.
👉 Your good bacteria need the right food to stay strong, fight off bad bacteria, and keep your body and mind in peak condition.

Now, let’s dive into how you can feed your bugs and transform your health from the inside out.

🦠 The Microbiome & Immune System Connection

✅ Your gut health determines your immune system’s strength.
✅ If your gut bacteria are unbalanced, your immune system will be weak.
✅ Fixing your immune system starts with fixing your gut.

🚨 Most gut health issues come from an imbalance between good and bad bacteria.
👉 Good bacteria should always outnumber bad bacteria.

🚫 If your bad bacteria outnumber your good bacteria, you’ll experience:
❌ Weakened immune function (frequent colds, allergies, autoimmune disorders)
❌ Digestive issues (bloating, gas, constipation, leaky gut)
❌ Brain fog, anxiety, depression (90% of serotonin is produced in your gut!)

🔹 How do you keep your good bacteria strong and in control?
👉 You feed them the right foods!

🔹 Step 1: Feed Your Good Bacteria with Prebiotics

💡 Prebiotics = Food for Your Good Bacteria
✅ Prebiotics help your good bacteria grow and thrive so they can overpower bad bacteria.
✅ Prebiotics are a type of carbohydrate called “oligosaccharides.”
✅ Unlike regular carbs, prebiotics are not broken down in the small intestine—they travel to the large intestine, where they fuel your microbiome.

🥦 Best Prebiotic-Rich Foods

🥬 Vegetables: Onions, asparagus, artichokes, garlic, bok choy, dandelion greens
🍌 Fruits: Bananas, apples, berries (blueberries, raspberries, strawberries)
🌾 Legumes & Grains: Lentils, chickpeas, black beans, oats, barley, whole wheat
🥜 Nuts & Seeds: Flax seeds, chia seeds, almonds, pistachios
🍫 Others: Dark chocolate (without added sugar), cocoa, seaweed (nori, kelp, spirulina)

🚨 Debunking the “Carbs Are Bad” Myth
🔹 Prebiotics are a type of carbohydrate—but not all carbs are bad!
🔹 The right carbs (from whole foods) are essential for gut health.
🔹 Oligosaccharides (prebiotics) help lower cholesterol, fight cancer, and detoxify the body.

🔹 Step 2: Clear Out Bad Bacteria with Fiber-Rich Foods

💡 Fiber acts like a “street sweeper” for your gut.
✅ Fiber removes waste, pushes out bad bacteria, and keeps your intestines clean.
✅ A high-fiber diet reduces leaky gut, which is linked to autoimmune conditions.

🌱 Best High-Fiber Foods for Gut Health

🥦 Cruciferous Vegetables: Broccoli, cauliflower, kale, bok choy
🍏 High-Fiber Fruits: Berries, cranberries, raspberries, blueberries, strawberries
🥬 Leafy Greens: Collard greens, spinach, swiss chard
🍞 Whole Grains: Barley, rye, oats, whole wheat (organic, non-GMO)
🌱 Legumes: Lentils, black beans, split peas
🌿 Seeds: Chia seeds, flax seeds, psyllium husk

🚨 Why Some People Feel Bloated After Eating Fiber
🔹 If you have gut inflammation, your intestines are swollen.
🔹 When you eat fiber, it pushes out bad bacteria—causing temporary bloating.
🔹 Over time, as your gut heals, your tolerance for fiber will improve!

🔹 Step 3: Boost Good Bacteria with Probiotics

💡 Probiotics = Live Good Bacteria That Restore Gut Balance
✅ Eating probiotics replenishes good bacteria, strengthening your immune system & brain health.

🥒 Best Natural Sources of Probiotics

🥬 Fermented Vegetables: Sauerkraut, kimchi, fermented seaweed, pickled vegetables
🍶 Fermented Soy: Miso, natto, tempeh
🧀 Dairy-Free Options: Coconut yogurt, almond yogurt
🥤 Fermented Drinks: Kombucha, apple cider vinegar
🍶 Homemade Fermented Foods: Pickled veggies (DIY at home!)

🚨 Why Dairy-Based Probiotics (Like Yogurt) Aren’t Ideal
🥛 Dairy triggers mucus production & inflammation.
🥛 If you have allergies, asthma, or autoimmune conditions—eliminate dairy for 2 weeks and see if your symptoms improve!

🚨 Final Thoughts: How to Build a Healthy Gut for Life

✅ Your gut health = Your brain health = Your longevity
✅ If you want to improve focus, mood, and energy—fix your gut first!
✅ The 3 Key Steps:

1️⃣ Feed Your Good Bacteria (Prebiotics) – Fruits, veggies, legumes, whole grains
2️⃣ Clear Out Bad Bacteria (Fiber-Rich Foods) – Cruciferous vegetables, leafy greens
3️⃣ Boost Good Bacteria (Probiotics) – Fermented foods, pickled veggies

Sincerely,

Jimmy Yen, Acu Sensei