No matter your age, the choices you make about what you eat can have a lasting impact on your brain health. Dr. Uma Naidoo, a nutritional psychiatrist and faculty member at Harvard Medical School, studies how diet affects memory, focus, and the risk of cognitive decline. Her research highlights that certain foods may negatively influence gut bacteria, trigger brain inflammation, and contribute to early memory loss or dementia . By avoiding or limiting these foods, individuals can help support sharper thinking, improved decision-making, and overall long-term brain health.

Common foods that may cause early memory loss and dementia
Added sugars
The brain relies on glucose for energy, but excessive sugar can harm memory and reduce plasticity in the hippocampus, which controls learning and recall. Processed foods like sodas, cakes, and candies, often containing high-fructose corn syrup, flood the brain with glucose and can disrupt normal brain function. Over time, this can also increase the risk of insulin resistance, obesity, and type 2 diabetes, all of which negatively affect brain health. The American Heart Association recommends that women consume no more than 25 grams of added sugar daily and men stay under 36 grams. Checking nutrition labels for “added sugars” can help manage intake and prevent overconsumption.





Fried foods
Foods like French fries, tempura, samosas, and fried chicken can lead to inflammation that damages blood vessels supplying the brain. Studies have linked high consumption of fried foods to lower learning and memory scores and increased risk of depression. The unhealthy fats in fried foods can also increase cholesterol levels, which may reduce blood flow to the brain and contribute to cognitive decline. Reducing fried food intake, switching from daily to weekly or monthly consumption, can protect cognitive function and support mental well-being. Incorporating healthier cooking methods like baking, steaming, or air-frying is a good alternative.





High-glycemic-load carbohydrates
Refined carbs, such as white bread, pasta, and potatoes, can spike blood sugar similarly to sugar and may increase the risk of depression. High-glycemic foods can also cause inflammation and oxidative stress, which affect neurons and brain function over time. Choosing whole grains, fiber-rich foods, and low-glycemic-index options can reduce these risks. Maintaining stable blood sugar supports brain health, mood regulation, and cognitive performance. Eating more fruits, vegetables, legumes, and whole grains helps improve memory retention and focus.





Alcohol
While moderate drinking may seem harmless, excessive alcohol can impair brain function and increase the risk of dementia. Studies show that heavy drinkers and those who abstain completely may face higher dementia risk compared to moderate drinkers. Alcohol can interfere with sleep, nutrient absorption, and neurotransmitter balance, all of which are vital for memory and cognition. Dr. Naidoo advises being mindful of alcohol use, especially when it serves as a coping mechanism for stress. Moderation, along with hydration and balanced nutrition, is key to protecting long-term cognitive health.





Nitrates

Preservatives in processed meats such as bacon, salami, and sausages may negatively affect gut bacteria, potentially impacting mood and cognition. Some research links nitrates to mental health conditions like depression and bipolar disorder. Nitrates can also form compounds in the body that may cause oxidative stress and inflammation, which can harm brain cells. Choosing nitrate-free options or meats containing antioxidant-rich fillers like buckwheat flour may help mitigate these effects. Limiting processed meat consumption and including more plant-based protein sources can further support brain and overall health.