The Whole30 Brain Health Diet

The Whole30

The fuel you choose for your body has a profound impact on your physical and brain health. One of the most effective and available tools for people looking to improve their health is changing their relationship with food. The typical Western diet, and high consumption of nutrient depleted foods, has negative consequences on your health, longevity and quality of life. Enter, the Whole30.

The Whole30 is a 30-day program designed by Melissa Hartwig during which you consume only foods that are primarily unprocessed or at least contain recognizable ingredients. This includes meat, seafood, eggs, vegetables, fruits and natural fats. During the challenge, food items that are scientifically linked with food sensitivities are removed.

Removed Items

• Grains
• Alcohol
• Added sugar (natural or artificial)
• Legumes (chickpeas, peanuts, beans, soy)
• Preservatives like MSG, sulfites, or carrageenan
• Junk food / Baked goods
• Dairy

Re-Introduction

Upon finishing the Whole30, you slowly start adding back each item one by one every 48 hours to see how it affects your body and brain functions. It is, in a sense, an elimination diet and a science project for you to learn how certain foods affect your overall sense of well-being. This is one of the cheapest ways you can discover food sensitivities without expensive laboratory testing.

Unlike true food allergies, which can be potentially life-threatening, food intolerances or sensitivities are immune system responses that can cause unwanted and widespread symptoms. Some examples are bloating, abdominal pain, or trouble sleeping. Undiagnosed intolerances and sensitivities commonly lead to intestinal inflammation which can affect many other aspects of health because of the strong “gut-brain connection”.

Neurological Symptoms 

• Difficulty thinking / Brain fog
• Memory loss
• Chronic fatigue
• Migraines
• Depression
• Mood swings
• Headaches

During the program most people notice decreased brain fog, improved mood, energy, sleep and digestion; as well as changes in blood pressure and fasting blood sugar. In addition, the majority of people also end up seeing losses on their scale and waistlines.

Low Carbohydrate Diets like Whole30 for Brain Health

Since there are no grains allowed on the Whole30, the primary source of fuel is fatty acids; which transition to a low carbohydrate. It is primarily a ketogenic type of diet. Switching fuel from glucose to ketones has been shown to be successful with managing symptoms of Parkinson’s disease, as well as migraines and traumatic brain injuries. Ketones have already been associating with decreasing free radicals, which are byproducts of food metabolism; therefore decreasing systemic inflammation in the body and brain.

Additionally, this elimination diet removes a lot of highly inflammatory foods. Many have already heard the terms “leaky gut” and “leaky brain”. Leaky gut is an increase in the permeability of the intestinal mucosa, which allows bacteria and other toxins to enter the bloodstream. It is even known to be able to pass the blood-brain barrier and reach the brain. Gluten has been showing to trigger this reaction in the gut and brain. Inflammation has linking as one of the primary causes of Alzheimer’s diseases and even depression.

How can changing how you eat (I.e. Whole30 Brain Diet) lower the risk of chronic degenerative diseases such as Alzheimer’s?

Alzheimer’s disease is also known as Type 3 Diabetes because it has been associated with insulin resistance and obesity. AD is a huge concern in healthcare right now because if current trends continue, prevalence is likely to double every 20 years in the future.

One of the primary areas of focus of the Whole30 diet, and its impact on brain health, is learning to control your blood sugar, as well as cravings associated with it; which is paramount for optimal brain health and function.

Consider switching to what we like to call, The Healthy Brain Diet.

Dr. Diana Tyler