Nutritional Approaches to Managing Brain Fog: Insights Into Neuroinflammation, the Gut-brain Axis, and Sleep

Brain fog is a common, poorly understood condition with symptoms like forgetfulness, mental slowness, difficulty concentrating, word-finding issues, and mental cloudiness. It disrupts daily life and reduces quality of life. The aim of this review was to examine the nutritional evidence that may influence the underlying pathophysiological mechanisms of brain fog; to assess both its potential benefits and current limitations in research, as well as to identify gaps in the literature to inform future studies. Recent findings have increasingly highlighted the roles of neuroinflammation, dysregulation of the gut-brain axis, and poor sleep quality as key contributors to its pathophysiology. Diet and dietary components can influence brain fog by regulating inflammation, modulating gut microbiota, and affecting sleep quality. Anti-inflammatory diets contribute positively in this respect, whereas Western-style diets high in fat and sugar and rich in processed foods have a negative effect. The Mediterranean diet stands out in current research because its benefits are consistently documented across all three key domains, reducing neuroinflammation, supporting gut–brain communication, and improving sleep quality. By comparison, although ketogenic diets have plausible mechanistic support and encouraging in vitro and in vivo findings, the human evidence base remains limited, and outcomes are heterogeneous, precluding firm conclusions regarding efficacy across these domains. Referring individuals experiencing brain fog to a dietitian during this process is essential for providing individualised nutrition management. A nutritionally balanced diet that provides adequate energy and micronutrients and is rich in dietary fibre, antioxidants, and omega-3 fatty acids may support the management of brain fog. However, caution is warranted regarding probiotic supplementation; their use should be consistent with individual physiological needs and evidence-based practice, and the process should be managed by a qualified health professional.