# How to build a better brain: The 5 foods you need to protect your memory, mood and to cut dementia risk | Prof Felice Jacka & Prof Tim Spector

Page: https://stenobird.com/podcast/zoe-science-nutrition-5045246/how-to-build-a-better-brain-the-5-foods-you-need-to-protect-your-memory-mood-and-to-cut-dementia-risk-prof-felice-jacka-prof-tim-spector
Text version: https://stenobird.com/podcast/zoe-science-nutrition-5045246/how-to-build-a-better-brain-the-5-foods-you-need-to-protect-your-memory-mood-and-to-cut-dementia-risk-prof-felice-jacka-prof-tim-spector.md
Podcast: [ZOE Science & Nutrition](https://stenobird.com/podcast/zoe-science-nutrition-5045246)
Published: 2026-07-02T11:06:00+00:00
Episode link: https://zoe.com?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=BAU
Audio file: https://pdst.fm/e/traffic.megaphone.fm/ZOELIMITED6872264737.mp3
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Duration seconds: 3713

## Resource

Can food improve brain health, memory and mood? In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could have a much bigger impact on your brain than most people realise, and what the latest science suggests you can do about it. Felice, who helped create the field of nutritional psychiatry, explains how food influences the brain through the gut microbiome and inflammation. She and Tim explore why some foods change brain function, which support brain health, what the evidence says about ultra-processed foods, and why diet is becoming an increasingly important part of research on brain and mental health. Learn which foods to eat more often, which foods to reduce, and simple, affordable ways to build meals that support your gut, mood and long-term brain health. From whole grains and legumes to fermented foods and everyday supermarket and grocery store choices, by the end of the episode, you’ll have realistic advice that’s easy to put into practice today. If the food you eat today helps shape your brain tomorrow, what small change could make the biggest difference over the next year? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:10 Why beans may boost mood more than cake 07:35 Can diet reduce your risk of depression? 10:10 Can changing your diet put depression into remission? 12:45 How…

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