In January 2026, the U.S. government released new dietary guidelines that emphasize red meat, cheese, and dairy—a change from previous food pyramids—while still limiting ultra-processed foods and encouraging fruits and vegetables. Neurologists and researchers who study the impact of nutrition on the brain say these changes could have implications for brain health and lowering the risk of dementia. Moderation and awareness are key. 

New dietary guidelines are announced by the U.S. Department of Agriculture every five years. The recommendations align with research that connects a Mediterranean-style diet to healthier cognitive aging and lower dementia risk, says Gene Bowman, ND, MPH, assistant professor of neurology at Harvard Medical School and director of the Brain Nutrition Lab and Clinical Trials Platform at the McCance Center for Brain Health. 

The new guidelines “speak more directly to the quality and to the pattern,” Dr. Bowman says. “For example, there’s an emphasis on adequate protein across the day, healthy fats from whole foods, and minimizing ultra-processed products rather than obsessing over single nutrients or blanket fat restrictions. That shift is much more aligned with the evidence that we see for brain and vascular research.”

He adds, “For [a] brain-healthy diet across the lifespan, we now talk about anchoring each meal with a meaningful protein source, plus plants—for example, fish with beans and vegetables or yogurt with nuts and seeds—rather than a low-protein, refined-carb breakfast like cereal or toast.”

More Protein May Help the Brain

The biggest change in the new dietary guidelines is a large focus on protein from foods such as meats, eggs, nuts, and full-fat dairy. Puja Agarwal, PhD, assistant professor at Rush Medical College and the Rush Alzheimer’s Disease Center Department of Clinical Nutrition, researches the impact of diet on cognitive decline. She says the new emphasis on protein has an indirect impact on brain health, particularly for older generations. 

Although protein intake may not directly affect brain health, researchers increasingly view muscle health and cognitive health as interconnected, especially later in life. Frailty, inactivity, and poor diet are often associated with faster cognitive decline.

"Better protein intake improves your muscular strength [and] muscle mass. Motor function is related to cognitive function among older adults,” she explains. “As people age, they may lose lean mass, so they need to prioritize how they eat and [having] protein in each meal is a good suggestion.”

Although previous dietary guidelines focused more on fish and chicken, and the current recommendations include red meat, Dr. Agarwal says even with the Mediterranean diet, red meat is allowed as long as it’s a lean cut and only a few times a week. 

“Red meat is a good source of protein, rich in some of the important essential vitamins and minerals, but you have to eat it smartly so that you are consuming a nutrient-dense food, which is high in protein but not high in saturated fat and cholesterol,” she says.

Nikolaos Scarmeas, MD, MSc, PhD, an associate professor of clinical neurology at Columbia University, says the data connecting protein with brain health, particularly concerning dementia, is limited. “However, animal sources of protein often comes along with higher consumption of saturated fats, which may not be the best choices for brain health.”

Gut Health Is Connected to Brain Health

Part of keeping the brain healthy is keeping the digestive system healthy. Vegetables, beans, lentils, and whole grains provide fiber and nutrients that support gut health, control blood sugar, and control inflammation. 

Dr. Bowman says getting nutrition to the brain can be challenging. Foods have to be broken down through the hydrochloric acid and enzymes from the stomach and then in the small intestine, with help from the pancreas and the liver.

“The brain depends on these different organ systems to [group] these nutrients in such a way that they can be transported to the brain,” says Dr. Bowman. “If you have disturbances or inflammation that's occurring in the gut, a lot of these nutrients may be redirected to dealing with the inflammatory condition and quench the nutrients that the brain would otherwise require to work properly.”

“So, there is a synergy, a type of collaboration that occurs in our bodies where the brain relies on multiple organ systems, [like a] healthy gut and circulation, to deliver the [nutrients it needs] for optimal performance,” he says. 

He also cautions that some wellness trends may unintentionally remove beneficial components from foods. Juicing vegetables, for example, may preserve and concentrate vitamins and other nutrients, but removing the fiber can cause blood sugar spikes and affect gut health.

Daily Habits Make Lifelong Impacts

Despite the growing scientific evidence connecting diet and brain health, both Dr. Agarwal and Dr. Bowman acknowledge that changing eating habits can be difficult, particularly for older adults who may have followed the same dietary patterns for decades.

Researchers also encourage people to build healthier meals around foods they already enjoy rather than treating nutrition as punishment or deprivation. Planning helps avoid food waste, and some pre-made meals, like a rotisserie chicken, can be convenient and healthy. 

It is important to note that cost remains a major barrier. Fresh fish, produce, and lean meats have become increasingly expensive, while processed foods are often cheap, accessible, and heavily marketed. Instead of completely changing your diet, Dr. Agarwal says researchers encourage gradual and sustainable changes that fit naturally into people’s lives and budgets. Frozen vegetables, canned beans, and canned tuna packed in water can all be practical, affordable ways to improve nutrition without dramatically increasing grocery costs.

Dr. Bowman adds that it’s important to take a “whole body” approach because there is no superfood that prevents dementia or other cognitive concerns, he adds, saying that the best evidence supports a healthy diet along with physical activity, sleep, and managing cardiovascular risk.

“The fundamentals are actionable right now—so eat mostly plants, include regular fish and other high-quality proteins. Use olive oil and nuts as your main fats, and keep added sugars and ultra-processed foods low,” he says. “Those are the steps that almost anyone can take today to support their future brain health. More dramatic effects require tailoring the diet to the individual needs based on current nutritional status; this is where our research field is headed: targeted nutritional therapies.”

Dr. Scarmeas agrees and adds that many people believe supplements have a beneficial impact on brain health. This is a “persistent and remaining common misconception” that remains largely unfounded, with the exception of rare vitamin or nutrient deficiencies.

“We are going towards a more personalized, more precision medicine approach,” he says.  “The same nutrients or foods may exert different (or even opposing) effects for different brain diseases, or even for people with the same disease depending on underlying genetic or other characteristics.”

How to Eat for Better Brain Health:

• Include protein with every meal.
• Add carbs that include fiber, such as lentils, beans, and sweet potatoes.
• Eat processed foods, packaged snacks, and sugary drinks in moderation.
• Remember, it’s not just about diet—exercise and sleep are important too!

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