Harvard doctor ranks common foods and guess the score granola bars got!

“Did you know your gut health directly affects your brain? That’s because of the gut-brain axis, the powerful connection between your digestive system and your mental health,” says Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, as he ranks some common foods based on how they impact your gut-brain connection, mental clarity, mood, focus, and stress response. Interestingly, the score that granola bars got is sure to leave you confused!

Before we dive into the scores, let’s take a look at the gut-brain connection.

Ever felt an urge to use the restroom during a tense situation? Well, that's no accident. No wonder we have expressions such as 'gut-wrenching', 'feeling nauseous', or 'butterflies in the stomach'. The gut-brain connection is no joke. The gastrointestinal tract can sense emotion. Intense feelings such as anger, anxiety, sadness, and elation can trigger symptoms in the gut.

The gut-brain connection, also known as the gut-brain axis, refers to the bidirectional communication network between the gastrointestinal tract and the central nervous system. This intricate system involves the exchange of signals via nerves, hormones, and immune pathways, influencing digestion, mood, and overall well-being. In simple terms, the brain has a direct effect on the stomach and intestines.

Now, let’s take a look at how Dr. Sethi ranked some of the commonly consumed foods.

From breakfast sandwiches to quick snacks, white bread is a staple. However, white bread provides little nutritional value, promotes inflammation, and may negatively affect mental clarity. Hence, it has only got 1/10 from the gut doctor.

Yogurt (unsweetened) tops Dr. Sethi’s list due to its high probiotic content. The probiotics in yogurt promote beneficial bacteria, which directly support mood regulation and cognitive function. So, unsweetened yogurt gets a 10/10.

A staple in South Indian cuisine, this fermented rice and lentil dish has probiotics and complex carbohydrates. The fermentation process enhances gut-friendly bacteria. It scored 6 out of 10.

We all love to munch on popcorn; however, the gut doctor has ranked it 4 out of 10. Popcorns are often loaded with unhealthy fats and artificial flavourings. These additives can inflame the gut, and negatively affect brain function.

Avocados are healthy fats, and of course, they score 9/10. Also rich in fiber, avocados have monounsaturated fats that reduce inflammation, while fiber supports gut bacteria and enhances the gut-brain axis. Avocados also provide vitamins E and K, which are crucial for brain health.

Broccoli and cauliflower scored 8/10. Blueberries got a 7 out of 10, thanks to their antioxidants and polyphenols, which combat inflammation and support cognitive function.

Granola bars have become the it girl in the fitness industry. People often grab granola bars on the go, instead of eating a proper breakfast. However, Dr. Sethi has ranked it 3 out of 10. Though granola bars may come with striking promises, it is often loaded with sugars and processed ingredients, which harm gut bacteria and mental clarity.