Dementia is no longer viewed as a brain-only disease — it’s increasingly understood as a gut-brain condition. One key player? Butyrate, a powerful postbiotic made when beneficial gut microbes ferment dietary fiber. Research shows that individuals with Alzheimer’s have fewer butyrate-producing bacteria like Faecalibacterium and Roseburia, while inflammatory species rise. Butyrate has been shown to calm brain inflammation, tighten the blood-brain barrier, and slow amyloid plaque accumulation in experimental models.
So how do we increase it? Through diet. A Mediterranean-style plate—rich in vegetables, legumes, whole grains, olive oil, and oily fish—feeds butyrate-producing microbes and supplies polyphenols to support them. Add in daily ferments like yogurt, kimchi, and miso, and you further boost gut diversity and resilience. Real-world studies back this up: people with the highest adherence to the Mediterranean diet saw a 23–30% lower risk of dementia, regardless of genetics. The takeaway is simple but profound: feeding your gut may be one of the smartest ways to protect your mind.