What’s In Your Pantry Might Be Hurting Your Brain
- Franklin Saavedra
- May 24
- 7 min read
Updated: Jun 24
“I thought I was eating healthy—until I saw what was in the labels.”
That’s what one caregiver told me after her husband’s neurologist asked her to bring in a food log. She was shocked. The salad dressings, canned soups, crackers, and even the so-called “health” snacks she bought all contained things she couldn’t pronounce. They had sugars in disguise, artificial preservatives, and oils her grandmother wouldn’t recognize.
“I felt betrayed,” she said. “No one ever told me food could affect your brain.”
But it can. And it does.
The Food-Brain Connection
The brain is a high-performance organ. It runs on real, whole foods—not preservatives, fake sugars, or oxidized fats. Inflammation in the brain is linked to memory loss, mood swings, and even neurodegenerative diseases like Alzheimer’s.
Here’s what to start watching for:
6 Pantry Offenders That Could Be Harming Cognitive Health
1. Hydrogenated and Inflammatory Oils. Oils like soybean, corn, canola, and palm are commonly used in processed foods because they’re cheap and shelf-stable. However, they are often highly refined and oxidized, which means they can create free radicals in the body and contribute to chronic inflammation—including inflammation in the brain. This oxidative stress can damage neurons and has been associated with a higher risk of cognitive decline and mood disorders.
👉 Try this Avocado Oil Spray for Cooking — a clean, brain-friendly swap.
👉 Also consider Cold-Pressed Extra Virgin Olive Oil (Paid link) for salads and cold dishes.
2. Artificial Sweeteners (Aspartame, Sucralose)Though marketed as "diet" or "sugar-free," artificial sweeteners may negatively affect the gut-brain axis. Research suggests they can alter gut microbiota and may even cross the blood-brain barrier, interfering with neurotransmitter activity. Aspartame, in particular, has been associated with mood swings, headaches, and confusion in sensitive individuals.👉 Instead, use Monk Fruit Sweetener (Paid link)— natural and zero glycemic impact. (I prefer monk fruit to Stevia because it doesn't have the bitter aftertaste that Stevia provides.)
3. High-Fructose Corn Syrup and Added SugarsToo much sugar in the diet has been shown to impair memory and cognitive flexibility. HFCS is rapidly absorbed and can lead to insulin resistance—both in the body and the brain. Over time, this impairs energy metabolism in neurons and increases the risk of Alzheimer’s.👉 Keep snacks on hand like these Brain-Fuel Approved Snack Bars (Paid link) or RXBARs (Paid link) — low sugar, high fat/protein to support mental clarity.
4. Artificial Preservatives (BHA, BHT, Sodium Benzoate)These chemicals are added to processed foods to prolong shelf life but may come at a cognitive cost. Studies link them to hyperactivity in children and disrupted brain signaling. Found in boxed cereals, chips, and crackers.👉 Opt for Simple Mills Organic Crackers (Paid link)— clean, simple ingredients with no artificial additives.
5. MSG (Monosodium Glutamate)MSG enhances flavor but can overstimulate neurons (excitotoxicity). Some people report brain fog, migraines, or anxiety. Animal studies show damage to the hypothalamus and impaired learning.👉 Replace with No-MSG Broth Mix (Paid link), or make your own using chicken bones, celery, parsley, carrot, garlic, and onion.
6. Refined White Flours and Processed GrainsThese grains are stripped of fiber, vitamins, and minerals, converting quickly to glucose. This causes blood sugar spikes and crashes, reducing focus and increasing brain insulin resistance.👉 Try Bob’s Red Mill Almond Flour (Paid link)— great for pancakes, muffins, and other brain-friendly baked treats.
What You Can Do Instead
Read every label—especially on pantry staples.
Stock up on whole foods: oats, nuts, seeds, beans, canned wild salmon, extra virgin olive oil.
Batch cook simple soups or stews and freeze.
Hydrate with water, herbal teas, and bone broth.
Additional Brain-Supporting Products & Resources
Your pantry makeover isn’t just about removing harmful items — it’s about empowering your brain with nutrient-rich foods and clean living tools. Here are some science-backed staples to keep your brain sharp, focused, and protected.
Brain-Boosting Supplements
Lion’s Mane Mushroom Capsules (Paid link) his natural nootropic is known for supporting mental clarity, memory, and even new brain cell growth (neurogenesis). Taken regularly, Lion’s Mane may help fight brain fog and improve overall cognitive resilience.
Omega-3 DHA Supplement (Paid link) DHA is a vital structural fat in the brain. This high-quality omega-3 supplement supports mood, focus, and reduces inflammation that contributes to mental fatigue and long-term cognitive decline.
Smart Snacks & Staples
Organic Raw Nuts (Paid link) A delicious, nutrient-dense snack packed with healthy fats, magnesium, and antioxidants. Great for balancing blood sugar and feeding your brain throughout the day.
Simple Mills Almond Flour Crackers (Paid link) Made with whole-food ingredients and free from artificial preservatives, these crackers offer a satisfying crunch without the crash. Perfect for dips, lunches, or mindful snacking.
Clean Water for a Clearer Mind
Berkey Water Filter System(Paid link) Tap water can contain heavy metals and neurotoxins like lead — all of which may silently affect brain function over time. The Berkey system is one of the most trusted filters for removing contaminants and ensuring every sip supports your long-term health.
Trusted Resources for Deeper Learning
Dr. Mark Hyman – Brain Health Blog Dive into expert-backed insights on how food and inflammation affect brain performance.
Cleveland Clinic – Foods That Cause Inflammation Learn what ingredients to limit and how chronic inflammation impacts the brain and body.
Harvard Health – Omega-3 & Brain See why DHA is non-negotiable for mental health and aging well.
EWG Food Scores – Ingredient Checker Scan any product to see how it stacks up for health, nutrition, and transparency.
Final Thoughts
The food in your pantry doesn’t just feed your body; it fuels your memory, mood, and mental clarity.
You don’t need to be perfect. Just begin. One shelf at a time. One label at a time.
Because protecting your brain—and the brain of someone you love—begins with what you put on the plate.
With encouragement,
Rebecca Saavedra
Former Nurse | Educator
P.S. If you found this helpful, I invite you to subscribe to my newsletter below. You’ll receive thoughtful, practical insights like this—delivered straight to your inbox.
FAQ: Pantry Foods That May Harm the Brain
1. What foods cause inflammation in the brain?
Processed foods with hydrogenated oils, artificial preservatives (like BHA and BHT), MSG, added sugars, and refined flours are known to promote neuroinflammation. Chronic intake can impair memory, focus, and mood.
2. Can artificial sweeteners affect memory or brain health?
Yes. Sweeteners like aspartame and sucralose may alter gut bacteria and cross the blood-brain barrier. Some studies link them to headaches, anxiety, and cognitive changes in sensitive individuals.
3. Are high-fructose corn syrup and sugar bad for the brain?
Too much sugar, especially HFCS, contributes to insulin resistance in the brain and has been linked to impaired memory and a higher risk of Alzheimer’s disease.
4. What are the worst oils for brain health?
Canola, soybean, corn, and palm oils are often refined and oxidized, generating free radicals that promote inflammation. These oils are common in salad dressings, chips, and baked goods.
5. Can MSG cause brain fog or anxiety?
MSG is a flavor enhancer that may overstimulate neurons. Some people report symptoms like brain fog, migraines, and anxiety after consuming it. It may also damage the hypothalamus in animal studies.
6. What ingredients should caregivers avoid for brain-healthy meals?
Avoid artificial colors, preservatives like sodium benzoate, added sugars, hydrogenated oils, and processed grains. Opt for whole foods, clean proteins, and brain-healthy fats like olive oil and avocado.
7. What is the best flour for brain health?
Almond flour and other nut-based flours are rich in healthy fats, vitamin E, and fiber—making them excellent alternatives to refined white flour for brain-friendly baking.
8. Are there clean crackers or snacks safe for cognitive health?
Yes. Look for snacks with minimal ingredients and no preservatives. Simple Mills Almond Flour Crackers are a top choice due to their nutrient profile and lack of artificial additives.
9. How does gut health affect brain health?
The gut-brain axis is a two-way communication system. Disrupting gut flora with additives, sugars, or artificial sweeteners can increase inflammation and impair mental clarity, mood, and sleep.
10. Can food preservatives affect children’s or seniors’ brain function?
Preservatives like BHT, BHA, and sodium benzoate have been linked to hyperactivity in children and may affect neurotransmitter activity in aging brains. Long-term exposure could impact cognition.
11. What are healthier sugar substitutes for brain health?
Monk fruit sweetener is a zero-calorie natural alternative that doesn’t spike blood sugar or affect gut microbiota, making it ideal for brain-conscious eating.
12. Is what I eat really linked to dementia risk?
13. What should I cook for someone with memory issues?
Focus on anti-inflammatory, nutrient-dense meals like wild salmon, leafy greens, turmeric-seasoned stews, bone broth, and low-glycemic snacks. Avoid packaged or processed items.
14. What is the best oil to cook with for brain health?
Cold-pressed extra virgin olive oil and avocado oil are stable at heat, high in antioxidants, and support cognitive function.
15. Can food really improve focus and reduce brain fog?
Yes. Cutting out inflammatory ingredients and increasing intake of omega-3s, antioxidants, and whole foods can significantly improve mental clarity, focus, and mood regulation.
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Note: Before starting any supplement routine, consult your doctor or healthcare provider to ensure they’re appropriate for your specific medical needs. While I share science-backed, general wellness information, I’m not your personal physician. I don’t have access to your health history or prescriptions and cannot predict how supplements may interact with your current medications or conditions.
Disclaimer: These stories are inspired by real experiences in long-term care. Names and identifying details have been changed to protect privacy. In some cases, elements may be composite to reflect common clinical patterns and emphasize educational points. The intent is to inform and advocate, not to assign blame or disclose personal information.
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