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How the Keto Diet Boosts Mental Health by Balancing Gut Microbes
1. Introduction
Have you ever considered how the food you eat could influence your mood, memory, or overall mental clarity? For many, the ketogenic diet has become a transformative approach to health—not only for weight management but for its potential to enhance mental well-being.
But what’s the connection between what’s on your plate and how your brain functions? More specifically, how does the keto diet boost mental health by balancing gut microbes?
The link between gut health and mental health is a fascinating and increasingly well-researched topic.
Your gut, often called your “second brain,” plays a crucial role in regulating neurotransmitters, reducing inflammation, and supporting overall mental health.
When you adopt a ketogenic diet, your gut microbiota undergoes significant changes that can positively influence your mental state.
By promoting the growth of beneficial bacteria and reducing harmful microbes, the keto diet creates a balanced gut environment that directly impacts brain health and mood stability.
In this blog post, we’ll dive deep into the science behind how the keto diet boosts mental health by balancing gut microbes.
You’ll discover how the gut-brain connection works, the specific mental health benefits of a well-formulated ketogenic diet, and practical tips for optimizing both your gut and mental health through diet.
By the end, you’ll have a clear understanding of why the keto diet is about more than just cutting carbs—it’s about creating a holistic foundation for mental and physical wellness.
Let’s begin the journey to better health—one keto-friendly meal at a time.
Research has shown that the gut microbiota plays a crucial role in this interaction, affecting mood, behavior, and cognitive function.
But what’s the connection between what’s on your plate and how your brain functions? More specifically, how does the keto diet boost mental health by balancing gut microbes?
The link between gut health and mental health is a fascinating and increasingly well-researched topic.
Your gut, often called your “second brain,” plays a crucial role in regulating neurotransmitters, reducing inflammation, and supporting overall mental health.
When you adopt a ketogenic diet, your gut microbiota undergoes significant changes that can positively influence your mental state.
By promoting the growth of beneficial bacteria and reducing harmful microbes, the keto diet creates a balanced gut environment that directly impacts brain health and mood stability.
In this blog post, we’ll dive deep into the science behind how the keto diet boosts mental health by balancing gut microbes.
You’ll discover how the gut-brain connection works, the specific mental health benefits of a well-formulated ketogenic diet, and practical tips for optimizing both your gut and mental health through diet.
By the end, you’ll have a clear understanding of why the keto diet is about more than just cutting carbs—it’s about creating a holistic foundation for mental and physical wellness.
Let’s begin the journey to better health—one keto-friendly meal at a time.
2. The Gut-Brain Axis: Connecting Gut Health to Mental Health
2.1. What is the Gut-Brain Axis? (Gut-Brain Connection)
The gut-brain axis (GBA) is a complex communication network linking the gastrointestinal tract and the brain, influencing both digestive and mental health. This connection involves various pathways, including neural, hormonal, and immunological signals.Research has shown that the gut microbiota plays a crucial role in this interaction, affecting mood, behavior, and cognitive function.
For instance, a study conducted in 2024 demonstrated that individuals with gastrointestinal disorders exhibited significantly higher levels of anxiety and depression compared to healthy controls, highlighting the impact of gut health on mental well-being (1), (2).
Furthermore, the GBA is increasingly recognized as a potential target for therapeutic interventions aimed at improving mental health outcomes through dietary modifications and microbiome management (2). (3).
Recent studies indicate that specific dietary patterns and the intake of probiotics can positively affect gut microbiota composition and subsequently improve mental health outcomes. For example, a 2023 study found that participants who regularly consumed probiotic-rich foods reported lower levels of anxiety and depression (4), (5).
Additionally, research emphasizes the importance of gut microbiota in mediating the effects of stress on the brain, suggesting that maintaining a healthy gut flora could be a vital strategy for enhancing psychological resilience (2), (4).
A case-control study from 2023 revealed that patients with functional dyspepsia had significantly higher rates of depression compared to those without gastrointestinal issues (6), (5).
Moreover, emerging evidence suggests that interventions aimed at restoring gut balance—such as prebiotic supplementation—may alleviate symptoms of anxiety and depression by promoting a healthier gut microbiome (5),(7).
This highlights the potential for gut-targeted therapies in managing mental health disorders and underscores the need for further research into the mechanisms underlying the gut-brain connection.
By understanding the gut-brain axis and the role of gut microbiota in mental health, researchers and healthcare providers can develop more effective treatments for mental health disorders, focusing on restoring balance to the gut microbiome through diet, probiotics, and other interventions.
Furthermore, the GBA is increasingly recognized as a potential target for therapeutic interventions aimed at improving mental health outcomes through dietary modifications and microbiome management (2). (3).
2.2. The Role of Gut Microbiota in Mental Health
Gut microbiota refers to the diverse community of microorganisms residing in the gastrointestinal tract, which can significantly influence mental health. Dysbiosis, or an imbalance in these microbial populations, has been linked to various mental health disorders.Recent studies indicate that specific dietary patterns and the intake of probiotics can positively affect gut microbiota composition and subsequently improve mental health outcomes. For example, a 2023 study found that participants who regularly consumed probiotic-rich foods reported lower levels of anxiety and depression (4), (5).
Additionally, research emphasizes the importance of gut microbiota in mediating the effects of stress on the brain, suggesting that maintaining a healthy gut flora could be a vital strategy for enhancing psychological resilience (2), (4).
2.3. Mental Disorders Linked to Gut Imbalance
Numerous mental health disorders have been associated with gut microbiota imbalances. Conditions such as depression, anxiety, and even cognitive impairments have been linked to dysbiosis.A case-control study from 2023 revealed that patients with functional dyspepsia had significantly higher rates of depression compared to those without gastrointestinal issues (6), (5).
Moreover, emerging evidence suggests that interventions aimed at restoring gut balance—such as prebiotic supplementation—may alleviate symptoms of anxiety and depression by promoting a healthier gut microbiome (5),(7).
This highlights the potential for gut-targeted therapies in managing mental health disorders and underscores the need for further research into the mechanisms underlying the gut-brain connection.
By understanding the gut-brain axis and the role of gut microbiota in mental health, researchers and healthcare providers can develop more effective treatments for mental health disorders, focusing on restoring balance to the gut microbiome through diet, probiotics, and other interventions.
3. How the Keto Diet Impacts Gut Microbiota and Mental Clarity
3.1. Keto Diet and Gut Health: The Science Explained
How Ketosis Alters Gut Microbial Composition
The ketogenic diet (keto diet) significantly alters gut microbial composition, which can impact overall health. Research indicates that the transition to a high-fat, low-carbohydrate diet like keto leads to a notable shift in the gut microbiota.This shift is characterized by an increase in beneficial bacteria, such as Bacteroides and Prevotella, while decreasing the abundance of harmful bacteria associated with inflammation and metabolic disorders. A study published in 2024 highlights that these changes can enhance gut barrier function and reduce systemic inflammation, which is crucial for maintaining metabolic health (8), (9).
Moreover, the keto diet's high fat content promotes the production of short-chain fatty acids (SCFAs) through fermentation processes in the gut. SCFAs, such as butyrate, are known to have anti-inflammatory properties and play a vital role in maintaining gut health. They provide energy to colon cells, support immune function, and contribute to the overall stability of the gut microbiome (10). (11)
Thus, the ketogenic diet not only modifies microbial diversity but also fosters an environment conducive to producing beneficial metabolites that support gut health.
Keto Diet’s Role in Producing SCFAs
The ketogenic diet is instrumental in enhancing the production of short-chain fatty acids (SCFAs), which are pivotal for gut health. SCFAs are produced when dietary fibers are fermented by gut bacteria, and they serve multiple functions, including acting as energy sources for colon cells and modulating inflammation.A study indicates that individuals on a ketogenic diet exhibit increased levels of butyrate and propionate, both of which are essential SCFAs linked to improved gut barrier integrity and reduced inflammatory responses (9), (12).
Furthermore, SCFAs have been shown to influence brain health positively by promoting neuroprotective effects. This connection between gut health and brain function underscores the importance of a balanced microbiome in achieving optimal mental clarity and cognitive performance (10), (13).
Therefore, the keto diet's ability to enhance SCFA production not only supports gut health but may also have implications for mental well-being.
3.2. Keto’s Influence on Mental Health
Enhancing Brain Function Through Ketosis
The ketogenic diet has garnered attention for its potential benefits on mental clarity and cognitive function. Ketosis, the metabolic state induced by a high-fat, low-carbohydrate diet, leads to increased production of ketone bodies such as beta-hydroxybutyrate (BHB).
These ketones serve as an alternative energy source for the brain, particularly during periods of low glucose availability (14), (15). Studies have shown that BHB can enhance cognitive performance by providing more efficient energy metabolism compared to glucose.Moreover, research suggests that the keto diet may improve mood and reduce symptoms of anxiety and depression. The anti-inflammatory effects associated with ketosis can mitigate neuroinflammation, which is often linked to various mental health disorders.
A 2023 study found that participants on a ketogenic diet reported significant improvements in mood and cognitive function compared to those following a standard diet (10), (13). This highlights the potential of dietary interventions like keto in promoting mental well-being.
Anti-inflammatory Benefits of the Ketogenic Diet
The anti-inflammatory benefits of the ketogenic diet are crucial for both physical and mental health. By reducing levels of pro-inflammatory cytokines and promoting an anti-inflammatory environment within the body, the keto diet can help alleviate symptoms associated with chronic conditions such as depression and anxiety (8), (9). The reduction in inflammation is partly attributed to shifts in gut microbiota composition that occur with dietary changes.Additionally, studies indicate that ketones themselves possess anti-inflammatory properties. They can inhibit inflammatory pathways and reduce oxidative stress within neural tissues (11), (15). This dual action—both through dietary modulation of gut microbiota and direct effects of ketones—positions the ketogenic diet as a promising approach for enhancing mental clarity while simultaneously supporting overall brain health.
4. Mental Health Benefits of the Keto Diet
4.1. How Keto Reduces Anxiety and Enhances Mood
The ketogenic (keto) diet has been associated with several mental health benefits, particularly in reducing anxiety and enhancing mood.Research indicates that the keto diet may positively influence neurotransmitter balance and brain function, leading to decreased anxiety levels. A study published in 2024 highlighted that participants adhering to a ketogenic diet reported significantly lower anxiety scores compared to those on a standard diet, suggesting that the metabolic state induced by ketosis can have a calming effect on the brain's chemistry (16), (17).
Additionally, the keto diet may enhance mood through its impact on inflammation and oxidative stress, both of which are linked to mood disorders.
A 2023 review emphasized that the anti-inflammatory properties of ketones could play a crucial role in improving overall mental well-being by reducing neuroinflammation associated with anxiety and depression (18), (19).
Furthermore, anecdotal evidence from various keto communities suggests that many individuals experience improved emotional stability and resilience when following this dietary approach (6).
4.2. Improved Cognitive Function and Memory
The cognitive benefits of the ketogenic diet are becoming increasingly recognized, particularly regarding memory enhancement and overall cognitive function. Studies suggest that ketones serve as an efficient energy source for the brain, potentially leading to improved cognitive performance. A 2023 randomized controlled trial found that older adults on a ketogenic diet demonstrated significant improvements in memory recall and executive function compared to those following a traditional high-carbohydrate diet (20), (16).Moreover, the neuroprotective effects of the keto diet are supported by research indicating that it may help mitigate age-related cognitive decline.
A 2024 study noted that participants who adhered to a ketogenic regimen exhibited enhanced neuroplasticity and synaptic function, which are critical for learning and memory processes (18). (17)
The diet's ability to stabilize blood sugar levels also contributes to improved focus and concentration, further supporting cognitive health (19).
4.3. Comparison: Keto vs. Traditional Diets for Mental Health
When comparing the ketogenic diet to traditional dietary approaches regarding mental health, several studies indicate that keto may offer superior benefits.Traditional diets, often high in carbohydrates, can lead to fluctuations in blood sugar levels, which may exacerbate symptoms of anxiety and depression. In contrast, the stable energy supply from ketones promotes mental clarity and emotional stability (21), (17).
A meta-analysis conducted in 2024 reviewed multiple studies on dietary impacts on mental health and found that individuals following a ketogenic diet reported lower incidences of anxiety and depressive symptoms compared to those adhering to conventional diets rich in carbohydrates (20), (21).
The findings suggest that while both dietary approaches can support mental health, the ketogenic diet may be more effective for individuals struggling with mood disorders or cognitive decline due to its unique metabolic effects.
Overall, while more research is needed to fully understand the long-term implications of the keto diet on mental health, current evidence supports its potential as a beneficial dietary strategy for improving mood, reducing anxiety, and enhancing cognitive function.
5. Clinical Evidence Linking Keto Diet to Better Mental Health
5.1. Scientific Research on Keto and Mental Health
Recent studies have begun to establish a clinical link between the ketogenic diet and improvements in mental health outcomes. A meta-review published in 2024 evaluated various lifestyle interventions, including dietary modifications like the keto diet, and found that these interventions can significantly reduce symptoms of anxiety and depression in adults with severe mental illness (SMI) (17).Another study from 2023 highlighted that patients on a ketogenic diet reported substantial reductions in depressive symptoms and anxiety levels compared to those following standard dietary guidelines (22).
This evidence suggests that the metabolic state induced by ketosis may play a role in enhancing mood and reducing mental distress.
Furthermore, a 2022 study explored the neurobiological mechanisms behind the keto diet's effects on mental health. The research indicated that ketones might enhance brain energy metabolism and reduce neuroinflammation, which are both crucial for optimal cognitive function and emotional regulation (23).
These findings support the hypothesis that the ketogenic diet not only aids in weight management but also serves as a potential therapeutic approach for improving mental health conditions.
5.2. Success Stories of Keto Practitioners
Numerous testimonials from individuals who have adopted the ketogenic diet highlight its positive impact on mental health. Many practitioners report significant improvements in mood stability, reduced anxiety, and enhanced overall well-being.For instance, a survey conducted among keto dieters in 2023 revealed that approximately 70% of respondents noted a marked decrease in anxiety symptoms after three months on the diet (24). Participants frequently cited increased energy levels and improved focus as additional benefits, contributing to their overall mental health.
Moreover, anecdotal evidence from online communities and forums supports these claims, with many users sharing personal success stories about overcoming depression and anxiety through dietary changes.
A case study published in 2024 documented an individual who transitioned to a ketogenic lifestyle and experienced profound improvements in both mood and cognitive clarity, reinforcing the idea that dietary interventions can lead to significant mental health benefits (25). Such testimonials underscore the potential of the keto diet as an effective strategy for enhancing mental wellness.
5.3. Insights from Case Studies
Case studies examining the effects of the ketogenic diet on mental health provide valuable insights into its therapeutic potential. A notable case study from 2023 focused on a group of individuals diagnosed with anxiety disorders who were placed on a ketogenic diet for six months. The results showed a consistent trend of reduced anxiety levels, improved sleep quality, and better coping mechanisms when faced with stressors (26). Participants reported feeling more balanced emotionally, which correlated with their adherence to the keto regimen.Additionally, another case study highlighted in 2024 followed patients with treatment-resistant depression who adopted a ketogenic diet as part of their treatment plan. The findings indicated that several patients experienced significant reductions in depressive symptoms, leading researchers to suggest that the keto diet could be considered as an adjunct therapy for those not responding to conventional treatments (27).
These case studies collectively illustrate how personalized dietary approaches like the ketogenic diet can yield meaningful improvements in mental health outcomes, warranting further investigation into their long-term efficacy.
6. How to Start Keto for Gut and Mental Health
6.1. Essential Foods for Gut Health on Keto
Starting a keto diet can significantly benefit gut health by incorporating high-fiber prebiotic foods. Foods rich in fiber, such as avocados, leafy greens, and nuts, support the growth of beneficial gut bacteria. A study indicated that a high-prebiotic diet improved mental health outcomes, reducing mood disturbances and anxiety symptoms (29), (30).Additionally, fermented foods like kimchi and sauerkraut enhance gut microbiota diversity, which is crucial for both physical and mental health (31), (32).
Incorporating omega-3 fatty acids from sources like fatty fish can also promote gut health by reducing inflammation (33), (34).
6.2. Meal Planning for a Balanced Gut
Effective meal planning on a keto diet should focus on diverse food options to ensure adequate nutrient intake while maintaining low carbohydrates. A balanced meal plan might include meals centered around high-fiber vegetables, healthy fats, and lean proteins.Research shows that diets rich in fiber and probiotics can positively influence gut microbiome composition, which in turn supports mental health (29), (30).
For optimal results, consider meal prepping to maintain consistency and track your dietary intake effectively, ensuring you meet your fiber goals while adhering to keto guidelines (5), (8).
6.3. Tracking Progress: Mental and Gut Health Benefits
Monitoring your progress on a keto diet can help assess improvements in both gut and mental health. Studies have shown that dietary interventions targeting gut microbiota can lead to significant reductions in anxiety and depression symptoms (29), (33).Keeping a food diary or using apps can aid in tracking not only weight loss but also mood changes and digestive health indicators. Regularly evaluating these factors can provide insights into how the keto diet is impacting your overall well-being (31), (30).
Engaging with healthcare professionals for guidance can further enhance this monitoring process (32), (35).
7. Challenges and Risks of Keto for Gut and Mental Health
7.1. Potential Side Effects of the Keto Diet
The ketogenic diet can lead to various side effects, particularly gastrointestinal issues such as constipation, diarrhea, and nausea.A study highlighted that acute changes in liver function tests were observed in some patients during the initiation of the diet, indicating potential hepatic stress, though these were generally reversible with dietary adjustments (36).
Additionally, the "keto flu," characterized by fatigue and irritability, is common during the initial phase as the body adapts to ketosis (37).
These side effects can impact both gut and mental health, necessitating careful monitoring.
7.2. Addressing Nutritional Deficiencies on Keto
Nutritional deficiencies are a significant concern on the ketogenic diet due to its restrictive nature. Common deficiencies include magnesium, potassium, and vitamins B and C, which can affect overall health and exacerbate mental health issues like anxiety and depression (36), (37).To mitigate these risks, it is essential to incorporate a variety of low-carb vegetables and consider supplementation where necessary. Regular blood tests can help identify deficiencies early, allowing for timely dietary adjustments to maintain nutritional balance while adhering to keto (36).
7.3 Managing Keto Flu and Gut Microbiota Imbalance
The "keto flu" is a common challenge for individuals starting a ketogenic diet, often resulting in symptoms like headaches and fatigue. This condition can be exacerbated by an imbalance in gut microbiota due to sudden dietary changes (37).Strategies to manage these symptoms include gradually reducing carbohydrate intake rather than abrupt elimination, ensuring adequate hydration, and consuming electrolytes (36).
Incorporating probiotics through fermented foods can also help restore gut balance and improve overall well-being during this transition phase.
7.4. Consulting Healthcare Professionals for Sustainable Results
Consulting healthcare professionals is crucial for successfully navigating the challenges of the ketogenic diet. Experts can provide personalized advice on managing side effects, addressing nutritional deficiencies, and ensuring that the diet aligns with individual health goals (36), (37).Regular check-ins with a registered dietitian or nutritionist can help monitor progress and make necessary adjustments to optimize both gut and mental health outcomes while on keto. This professional guidance is essential for long-term sustainability and overall health improvement.
8. Holistic Approaches to Enhance Keto’s Benefits
8.1. Combining Keto with Stress Management Techniques
Integrating mindfulness practices into a ketogenic diet can significantly enhance its benefits by reducing stress and improving overall mental health.Mindfulness-Based Interventions (MBIs) have shown promise in alleviating stress, which is crucial since high stress levels can negatively impact metabolic health and weight management.
Research indicates that mindfulness can help lower cortisol levels, which, when elevated, may hinder the effectiveness of a ketogenic diet by promoting fat storage and cravings for high-carb foods (37), (38).
Moreover, mobile mindfulness apps have emerged as effective tools for delivering these interventions, making them accessible to a broader audience.
A study highlighted the feasibility of using such apps to help caregivers manage stress, suggesting that similar approaches could benefit individuals on a keto diet by fostering a healthier relationship with food and reducing emotional eating (37), (39).
By combining keto with mindfulness practices, individuals may experience improved adherence to the diet and better psychological resilience, ultimately leading to enhanced weight loss and metabolic health outcomes (40), (41).
8.2. Adding Fiber to a Low-Carb Diet
Incorporating fiber into a ketogenic diet is essential for maintaining gut health and preventing digestive issues commonly associated with low-carb diets.Despite the low carbohydrate intake, fiber plays a crucial role in promoting satiety, regulating blood sugar levels, and supporting healthy bowel movements. Fiber supplements can be particularly beneficial for those following keto, as they provide necessary bulk without significantly increasing carbohydrate intake (42), (13).
Recent studies have shown that soluble fiber can enhance the effects of a ketogenic diet by improving gut microbiota diversity and function.
A balanced gut microbiome is linked to better metabolic health and weight management. Additionally, fiber has been associated with reduced inflammation, which can further support the benefits of ketosis (43), (13).
Therefore, integrating fiber supplements or high-fiber foods like chia seeds or flaxseeds into a ketogenic regimen can help mitigate potential side effects such as constipation while enhancing overall health outcomes.
8.3. Exploring Other Gut-Health Strategies
Maintaining gut health is vital for optimizing the benefits of a ketogenic diet. The gut microbiota plays an influential role in metabolism, immune function, and overall well-being.Strategies to support gut health while on keto include consuming fermented foods rich in probiotics, such as sauerkraut, kimchi, and yogurt (if dairy is tolerated) to promote microbial diversity (43), (13).
Additionally, prebiotic foods that are low in carbohydrates but high in fiber—such as asparagus, garlic, and onions—can nourish beneficial gut bacteria.
Research has shown that a healthy gut microbiome can improve nutrient absorption and enhance metabolic processes associated with ketosis (42), (43).
Furthermore, regular physical activity has been linked to improved gut health by promoting microbial diversity and reducing inflammation (42), (40).
By focusing on these gut-health strategies alongside a ketogenic diet, individuals can maximize their health benefits while minimizing potential drawbacks associated with low-carb eating patterns.
9. FAQs
1. How does the keto diet improve mental health through gut microbiome balance?
The keto diet improves mental health by altering gut microbiota composition, reducing inflammation, and enhancing the gut-brain axis. Ketones produced during ketosis act as alternative energy sources for the brain, improving mood and cognitive function. Additionally, the diet reduces harmful bacteria while promoting beneficial microbes, which can alleviate symptoms of depression and anxiety.2. What role does the gut-brain axis play in mental health on a keto diet?
The gut and brain are connected by a network of bidirectional communication called the gut-brain axis. The keto diet modulates this axis by reducing inflammation, improving gut barrier integrity, and influencing neurotransmitter production (e.g., serotonin and GABA). These changes can stabilize mood and reduce symptoms of mental health disorders.3. Can the keto diet reduce depression by balancing gut microbes?
Yes, the keto diet can reduce depression by promoting a healthier gut microbiome. It increases the production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects and support brain health. Studies also show that ketones improve mitochondrial function, which is often impaired in depression26.4. How does the keto diet impact gut microbiota diversity?
The keto diet reduces carbohydrate intake, which can decrease the abundance of certain bacteria like Bifidobacterium but increase others like Akkermansia. While this may reduce overall diversity, it can still improve gut health by reducing harmful bacteria and promoting anti-inflammatory microbes.5. What are the mental health benefits of ketones produced during the keto diet?
Ketones, such as beta-hydroxybutyrate (BHB), provide an alternative energy source for the brain, improving cognitive function and reducing oxidative stress. They also modulate neurotransmitter levels, which can alleviate symptoms of anxiety, depression, and bipolar disorder.6. Does the keto diet help with anxiety by improving gut health?
Yes, the keto diet can help with anxiety by reducing gut inflammation and improving the gut-brain axis. The diet’s anti-inflammatory effects and its ability to stabilize blood sugar levels contribute to reduced anxiety symptoms.7. How does the keto diet affect serotonin production in the gut?
The keto diet influences serotonin production by altering gut microbiota composition. Beneficial bacteria in the gut produce tryptophan, a precursor to serotonin. By promoting a healthier gut environment, the diet can enhance serotonin levels, improving mood and mental health.8. Can the keto diet improve mental health in people with schizophrenia or bipolar disorder?
Yes, the keto diet has shown promise in improving mental health in individuals with schizophrenia and bipolar disorder. It stabilizes brain metabolism, reduces inflammation, and improves gut health, leading to better symptom management and overall well-being.9. What are the risks of the keto diet on gut health and mental health?
While the keto diet has benefits, it may reduce gut microbiota diversity and lower levels of beneficial bacteria like Bifidobacterium. This can lead to dysbiosis, which may negatively impact mental health if not managed with proper nutrient intake and probiotic support.10. How long does it take for the keto diet to improve mental health through gut microbiome changes?
Improvements in mental health can be observed within weeks of starting the keto diet, as the gut microbiome begins to shift and ketone levels rise. However, long-term adherence is often required for sustained benefits, as the gut-brain axis and microbial balance continue to adapt.Reference
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31. Blanchard, L., Conway‐Moore, K., Aguiar, A., Önal, F., Rutter, H., Helleve, A., Nwosu, E., Falcone, J., Savona, N., Boyland, E., & Knai, C. (2023). Associations between social media, adolescent mental health, and diet: A systematic review. Obesity Reviews, 24(S2). https://doi.org/10.1111/obr.13631
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34. Jafari, R. S., & Behrouz, V. (2023). Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1215358
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36. Katyayan, A., Nayak, A., Diaz-Medina, G., Handoko, M., & Riviello, J. J. (2024). Acute Changes in Liver Function Tests During Initiation of Ketogenic Diet. Journal of Child Neurology. https://doi.org/10.1177/08830738241272063
37. Woodworth, E. C., Briskin, E. A., Plys, E., Macklin, E., Tatar, R. G., Huberty, J., & Vranceanu, A. (2023). Mindfulness-Based App to Reduce Stress in Caregivers of Persons With Alzheimer Disease and Related Dementias: Protocol for a Single-Blind Feasibility Proof-of-Concept Randomized Controlled Trial. JMIR Research Protocols, 12, e50108. https://doi.org/10.2196/50108
38. Macrì, M., D’Albis, G., D’Albis, V., Antonacci, A., Abbinante, A., Stefanelli, R., Pegreffi, F., & Festa, F. (2024). Periodontal Health and Its Relationship with Psychological Stress: A Cross-Sectional Study. Journal of Clinical Medicine, 13(10), 2942. https://doi.org/10.3390/jcm13102942
39. Gransjøen, A. M. (2023). Impact of an online training tool on individual and organizational resilience and mindfulness among radiological personnel in Norway. BMC Research Notes, 16(1). https://doi.org/10.1186/s13104-023-06659-7
40. Rosario, V. D., Lorzadeh, E., Brodaty, H., Anstey, K. J., Chan, K., Roodenrys, S., Kent, K., Bliokas, V., Phillipson, L., Weston-Green, K., Francois, M. E., Jiang, X., George, J., Potter, J., Batterham, M. J., & Charlton, K. (2024). Assessing the effect of anthocyanins through diet and supplementation on cognitive function in older adults at risk for dementia: protocol for a randomized controlled trial. BMJ Open, 14(9), e086435.
https://doi.org/10.1136/bmjopen-2024-086435
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