6 Foods to Eat for Brain Fog, According to Science

If you’ve ever walked into a room and forgotten why you entered, or spent hours searching for that one thing that you just know is somewhere (but where?!), you may be suffering from brain fog. 

“Brain fog isn’t a formal medical diagnosis per se,” says Wendy Bazilian, Dr.P.H., M.A., RDN. “But many people use it to describe that frustrating feeling of mental fuzziness—when your thinking feels slower, your memory feels off [with] little mental blips or delays.” If you can relate, you’re not alone. One recent study of more than 25,000 adults found that 28% of them reported experiencing brain fog. 

Luckily, what you eat plays a role in keeping your brain sharp and your memory in tip-top shape. To find out the foods you should be eating for better mental clarity, we dug into the research and talked to registered dietitians. Here’s what you need to know.

1. Dark Leafy Greens 

“Time and time again, studies looking at the best foods to preserve cognition reinforce that we should be eating dark green leafy vegetables every day, if possible,” says Maggie Moon, M.S., RD. 

Bazilian echoes the importance of eating your greens (which is why they’re at the top of our list!). Consider the results of this study, she says: “Older adults who ate just one serving of leafy greens a day experienced slower decline in memory and thinking skills compared to those who rarely ate them. In fact, the difference was so striking that their brains functioned as if they were 11 years younger.” Researchers hypothesize that the antioxidants in leafy greens, including lutein, alpha-tocopherol and kaempferol, help keep brains sharp as we age. 

But those antioxidants aren’t the only reason greens help keep your brain clear and sharp. “[Greens] provide folate, vitamin E, carotenoids and flavonoids, which improve the delivery of oxygen and nutrients to the brain, and help address neuroinflammation that can diminish cognitive performance,” notes Moon. 

There are so many different ways to eat your greens, even if you think you’re not a fan. Toss them into a green smoothie, scrambled eggs, pasta or a salad. And don’t be afraid to experiment to find the ones that work for you. Kale, bok choy, collard greens, Swiss chard, spinach and arugula are all winners.

2. Berries

If you’re feeling forgetful or fuzzy, berries can help. Bazilian likens eating them to upgrading a processor on an old computer, where “tasks that were slow or glitchy before become smooth and responsive.”

Berries are packed with brain-supporting nutrients, like fiber, vitamins, minerals and polyphenols. They are also rich in antioxidants called anthocyanins that are linked to better brain health, particularly improved memory.

If your main brain fog symptom is feeling mentally sluggish, wild blueberries might help rev things up. In a randomized control trial of people over 65 years old with mild cognitive issues, those who consumed wild blueberry powder daily for six months experienced improvements in mental processing speed compared to those who took a placebo.

While wild blueberries have higher concentrations of anthocyanins than regular blueberries, all berries are believed to do good things for brain health. And they don’t have to be fresh to do their thing. When fresh berries are out of season, look for frozen berries and whir them into smoothies or stir them into yogurt. 

3. Mushrooms 

You may not think of mushrooms first when it comes to healthy foods to add to your diet, but these fungi are powerful. “Mushrooms are often a forgotten food in the U.S., but they deserve our attention for their potential brain-health benefits,” notes Moon. “Their bioactives may lower inflammation and oxidative stress common to mental fatigue.”

In fact, research has linked mushroom consumption with cognitive performance, including better memory and executive function among middle-aged and older adults. In addition, a culturally adapted version of the MIND diet that includes several weekly servings of mushrooms has been associated with better cognitive function in observational studies, adds Moon.

That said, different mushrooms have different nutrients and bioactive compounds. So, aim to eat a variety of your favorite mushrooms a few times a week. 

4. Walnuts 

“There are dozens of individual studies on cognition and walnut consumption, and the science suggests a positive relationship between nut intake and cognitive performance,” says Bazilian. This is likely due to walnuts’ plant omega-3s in the form of alpha-linolenic acid (ALA) plus antioxidants and anti-inflammatory compounds, she explains.

Don’t just eat walnuts to sharpen your brain today. Longer-term, walnuts may also decrease the risk of developing brain disorders like Parkinson’s disease, depression and stroke. Research finds that eating 1 to 2 ounces per day may help improve cognitive function. 

Of course, they’re a tasty, convenient snack. But walnuts are also a fantastic way to add a healthy crunch to yogurt, oatmeal, energy bites, salads, pasta and more.

5. Fatty Fish

It’s not surprising to see fatty fish like salmon and sardines on a list of the best foods to prevent brain fog. Fatty fish deliver DHA and EPA, long-chain omega-3 fats that may improve learning, memory and overall well-being by increasing blood flow to the brain.

“Neurons need omega-3s like we need good cell service—it makes a big difference in how well they can connect and work together,” explains Moon. “Omega-3s also have anti-inflammatory properties the brain needs to recover from daily wear and tear or other stressors that may contribute to brain fog.”

Moon’s pick? Sardines. “Sardines are low on the food chain for sustainability, but high in omega-3s for brain health.” Other omega-3-rich fish include salmon, mackerel, herring and anchovies.

6. Water

While technically not a food (we know, we know), water is so important for your brain. “Mild dehydration is directly linked to having a hard time focusing, thinking, learning and remembering,” says Moon. The result, she says, is that hungover, foggy feeling that makes it difficult to think straight.

The impact of dehydration is so profound that one study of older adults found that poor hydration increased their risk of cognitive decline. Conversely, additional research has linked hydration to better cognitive performance on tests.

If drinking enough water feels like a challenge, Moon says all forms of fluid work. Whether it’s coffee, green tea, 100% orange juice, cucumbers, watermelon, grapes or tomatoes, there are lots of foods and drinks that can help you get the fluids you need to stay on the ball.

Our Expert Take

If you have brain fog, you’ll be happy to know that there are foods that may help you think more clearly. Research has shown that leafy greens, berries, mushrooms, walnuts and fatty fish can all help keep your brain in top shape. While these foods aren’t magic, including them in a healthy eating plan may help keep your brain sharper, faster and less foggy. 

“A healthy diet is like your brain’s personal assistant, giving it all the nutrients it needs to perform its best,” says Moon. “What we eat can be just as important as what we limit, so that we aren’t overburdening the brain with additional metabolic stress that can exacerbate brain fog.” In addition to loading up on these brain-supporting foods, try to limit foods and ingredients linked to poorer brain health, like added sugars, refined grains, alcohol and saturated fats. And don’t underestimate the power of hydration, as dehydration can mess with learning and memory. 

 While you’re at it, why not keep your brain in top shape in other ways? Getting enough sleep, moving your body and limiting stress (to the best of your ability!) can also keep your brain on top of its game. Then, get ready to say bye-bye brain fog and hello mental clarity.