Diet influences gut-brain health and iron absorption, experts say

A balanced diet supports the gut microbiota, which communicates with the central nervous system through the gut‑brain axis. When the microbial community is disrupted, short‑chain fatty acids decline and inflammatory molecules can enter the bloodstream, contributing to mental fog, fatigue and reduced concentration. Consuming fiber‑rich vegetables, whole grains, fermented foods and staying hydrated helps maintain a diverse and protective gut flora.

Iron absorption from plant foods is also affected by dietary choices. Non‑heme iron is best taken with vitamin C‑rich foods such as peppers, citrus, kiwi or tomatoes, while tea, coffee and high calcium intake can inhibit uptake. Adding small amounts of meat, fish or seafood provides a “meat factor” that further enhances iron absorption from legumes and leafy greens. Proper timing of inhibitors and enhancers can markedly improve iron status without relying on supplements.