August 27, 2025 • 25 mins
Discover how science-backed nutrition can support symptom management and brain health for people living with Parkinson’s. In this episode, we break down the best foods and dietary patterns shown to improve motor function, reduce inflammation, and promote cognitive resilience.
🔍 What you’ll learn in this episode:
- The top evidence-based foods for Parkinson’s, including berries, cruciferous vegetables, legumes, and fatty fish
- How antioxidants, fiber, and healthy fats play a role in neuroprotection
- The science behind popular brain-friendly diets: Mediterranean, MIND, DASH, and Ketogenic
- Important caveats about restrictive diets and why medical guidance is essential
- Practical tips for building meals that nourish both body and mind
💡 Whether you're newly diagnosed or years into your journey, this episode offers actionable insights to help you eat with purpose and live with power.
📬 Stay connected and empowered:
- 👉 Visit liveparkinsons.com to explore free resources, blog posts, and digital downloads
- 📩 Subscribe to the free monthly newsletter for science-backed tips and inspiration
- ☕ Support the show and help Chris reach more people by visiting ko-fi.com/liveparkinsons
- 📘 Learn more about my Parkinson's journey and get your copy of Spectacular Life – 4 Essential Strategies for Living with Parkinson’s available on Amazon
🎧 Tune in now and take the next step toward living an exceptional life with Parkinson’s.
Disclaimer: This podcast is for educational purposes only is not intended to treat or diagnose Parkinson's Disease. Please ensure that you are following the treatment plan developed by your doctor. Please ensure before starting anything new you get approval from your doctor. The information being provided is based on my own personal experiences and does not guarantee that it will benefit everyone.
Disclosure: I discuss and promote products in this podcast that pay me a small commission at no cost to you. I use the commissions to help support this podcast and my website Liveparkinsons.com. I make you aware of any affiliate links by adding AFFLIATE Link right beside the link. Thank you for supporting this podcast.
To help support the podcast please visit me on my Ko-fi page and buy a cup of coffee if you feel that I am providing information that is relevant and actionable to help you live a better quality of life.
Please visit me at Liveparkinsons.com
Get my book - Spectacular Life - 4 Essential Strategies for Living with Parkinson's - My Journey to Happiness
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Hello and welcome to Live Parkinson's Live an
Exceptional Life.
I'm your host, chrisKustenbader, and I've been
living an exceptional life withParkinson's for the past 15
years.
The mission of this podcast isto help as many people as
possible living with Parkinson'sto lead a great quality of life
.
Now, today's topic is bestfoods for Parkinson's
(00:30):
evidence-based nutrition forsymptom management.
Now, this is a topic that'sboth powerful and often
misunderstood how we candirectly impact Parkinson's
symptoms, believe it or not?
Now let me be clear up front.
I'm not talking about miraclecures or trendy fad diets.
This is about using the powerof food real, evidence-based
(00:52):
nutrition to support your brain,your gut and your overall
quality of life.
Now, you probably heard thephrase you need to eat healthy a
thousand times and, like me,you may be thinking great, but
what does that mean?
Do I have to give up everythingI like to eat and just live on
twigs and berries?
Is that what healthy eatingmeans?
So, if you're living withParkinson's, what does healthy
(01:17):
eating really mean?
How do food choices impact notonly our energy and strength,
but also our motor symptoms?
Food choices impact not onlyour energy and strength, but
also our motor symptoms, ourdigestion and even our mood.
Well, today we're breaking thescience down into simple terms
and giving you practical,actionable strategies that you
can start using today.
But before we jump in feet,first, I have a quick disclaimer
(01:38):
that the information I'msharing is for educational
purposes only.
Always consult with your doctoror a registered dietitian
before making any significantchanges to your diet, because
everyone's experience withParkinson's is unique.
All right, let's start with thefoundation.
Why does nutrition even matterin Parkinson's?
(01:59):
Now we know that Parkinson'sisn't just a movement disorder.
It affects so much more thantremors and stiffness.
In fact, one way to look at itis the tremors, slowness of
movement and stiffness arereally just the tip of the
iceberg.
There's a lot of non-motorsymptoms that are underneath the
surface.
(02:19):
So research shows us thatParkinson's impacts the gut as
well, which brings us tosomething that scientists call
the gut-brain axis.
Now, in fact, you may haveheard me discuss the gut-brain
axis on some of my other podcastepisodes.
Now don't let the termgut-brain axis throw you off.
It simply means that your gutand your brain are in constant
communication.
(02:40):
The bacteria in your digestivesystem actually send signals to
your brain, and then your brainsends signals back.
Kind of nice, isn't it?
I guess the best way todescribe it is to think of a
two-way radio or a walkie-talkie.
So here's where it gets reallyinteresting.
Well, I guess, if you're alittle bit science nerdy like me
, studies show that people withParkinson's often have different
(03:03):
gut bacteria than those withoutParkinson's.
See told you.
If you're a science nerd likemyself, see, we're special after
all.
These differences may not onlyinfluence our digestion, like
constipation, which is one ofthe most common non-motor
symptoms, but may also play arole in how the disease itself
develops and progresses.
(03:24):
For example, the study MINDdiet that's, m-i-n-d diet
adherence associated with lowerzonulin levels in older
Parkinson's patients that waspublished in the Journal of
Geriatric Nursing in August of2025.
And what the study looked atwas the effects of following a
healthy diet, specifically theMIND diet, which is a blend of
(03:47):
both the Mediterranean diet andthe DASH diets.
Now, to learn more about thesediets, check out my podcast
Parkinson's Movement Relief.
Can the Mediterranean Diet Be aGame Changer?
Now the researchers found thatpeople with Parkinson's who
followed this diet had lowerlevels of something called
zonulin.
Now, zonulin is a proteinlinked to what is often called
(04:11):
leaky gut, where the intestinalbarrier becomes permeable.
That means things can move frominside to outside and outside
to inside.
So high levels of zonulin havebeen associated with
inflammation and worsening ofneurological symptoms.
So the takeaway here is apowerful and healthy gut may not
(04:33):
just help you feel better dayto day.
It might actually support yourgut barrier and potentially and
that's the key word slow diseaseprogression.
All right, so what does thismean in practical terms?
So let's break this down andsimplify it for all of us.
So the first thing you shoulddo is focus on whole foods, not
(04:53):
on processed ones.
Think fruits and veggies,legumes and beans, whole grains,
nuts and seeds.
Now this next one is keyHydration matters, because we
can very easily becomedehydrated when we have
Parkinson's.
So staying well hydrated notonly supports digestion and
energy, it can even help youwith constipation.
(05:13):
And then pay attention totiming, especially around
medications.
Now, many of you already knowthat levodopa, which is one of
the most common Parkinson'smedications, can be less
effective if you take take itwith a heavy protein meal.
That's because protein competeswith levodopa for absorption in
your gut.
So if you're gonna eat a lot ofprotein, either take your
(05:36):
medication at least 30 minutesbefore or wait at least an hour
after you're done eating.
So it's not really aboutrestricting protein.
It's more about being strategicwith the timing of your
medication.
Does both your nutrition andyour medication need to work
together, not against each other?
All right, now that weunderstand the why behind
nutrition, let's take a look atthe what.
(05:57):
What should we be putting onour plates and on our shopping
list to best support our bodies?
Well, let's start with thefirst and probably the most
important category, which is thepower of plants.
Yes, I did say plants.
Now, when we think of brainhealth, we often think of plants
because they're loaded with akey component antioxidants.
So if we think of oxidativestress, like rust on a car, it's
(06:21):
damage that happens at acellular level.
Antioxidants are the rustproofing.
They help protect our cells andfight off that damage so that
we don't get that rust.
Now, clinical research supportsthis.
A review published in thejournal Nutrients highlights the
neuroprotective role of naturalantioxidants.
So these are compounds likepolyphenols and flavonoids,
(06:44):
which are found in a variety ofplant foods and may and that's
the key word here slow down theprogression of neurodegenerative
diseases.
So what exactly does this looklike on your plate, you ask?
Well, think about a cornucopiaof colors.
You have reds, blues, purple,green, orange.
So dive into some berries likeblueberries and strawberries,
(07:07):
dark leafy greens like spinachand kale, and even throw in a
little dark chocolate and somegreen tea.
Now, all these can give you aboost of these powerful
compounds the antioxidants, ifyou will.
Now, another important reason tofocus on plants is fiber.
Now, as I mentioned earlier,one of the most common non-motor
symptoms of Parkinson's isconstipation, and fiber is there
(07:30):
to help us out.
Think of it as your littlefriend traveling through your GI
tract.
Fiber adds bulk to our stool,helping it move smoothly through
our digestive system.
Now it also serves as good foodfor the good bacteria in your
gut.
Now, it also serves as a goodfood for the good bacteria in
your gut.
Now, there was a review in theCanadian Journal of Dietetic
Practice and Research, and itpoints out that up to 80% of
(07:54):
people with Parkinson'sexperience constipation.
And now, while we need moreresearch on the specific effects
of different types of fiber,it's clear that increasing fiber
intake is a primaryrecommendation for helping you
manage constipation.
Now, some great sources offiber, you may ask, include
legumes, like beans and lentils,whole grains, fruits with
(08:17):
edible skins, like apples, andmost vegetables.
All right, after plants, we needto talk about healthy fats.
No-transcript.
Healthy fats, particularlyomega-3 fatty acids, are
incredibly important for brainhealth and have
anti-inflammatory properties.
(08:37):
Now, that's a big deal.
Why, you ask?
Because inflammation is oftenpart of the disease process.
So where can you find thesehealthy fats?
Well, good sources can be foundin foods like fatty fish Think
of salmon and mackerel.
You can also find it in walnuts, chai seeds and even extra
(08:58):
virgin olive oil.
Now our friend recentlytraveled to Italy and brought us
back two bottles of EBOO, asRachel Ray would say, which is
extra virgin olive oil.
It's great on salads, on meats,and if you want to dip some
bread in there, it tastes greattoo.
All right.
Now we've discussed some generalcategories of nutrients,
(09:21):
including antioxidants, fiberand healthy fats, and good
sources of how to get them.
But now let's look at somespecific foods that you can add
to your grocery list that areevidence-based heavy hitters, if
you will, to help you on yourParkinson's journey.
And let's start with mypersonal favorite berries.
I love all kinds of berriesblueberries, strawberries,
(09:42):
blackberries, raspberries and Ican eat these anytime Now.
We talked about berries when wediscussed antioxidants, but
they are more important toinclude just for antioxidants,
because berries are also rich inflavonoids, which have been
linked to slower cognitivedecline.
Now, a 2012 study published inthe Annals of Neurology found
(10:04):
that higher intake of flavonoids, especially from berries, was
associated with a reduced riskof Parkinson's in men.
So, yes, that frozen bag ofblueberries in your freezer.
It's not to be used just as asmoothie ingredient.
It's your brain fuel, all right.
Next up is cruciferousvegetables.
Think of broccoli, cauliflower,brussels sprouts.
(10:27):
These veggies are rich inglucosinolates, which may help
reduce inflammation andoxidative stress, two major
players in Parkinson'sprogression.
There was a 2021 review inFrontiers in Aging Neuroscience
that highlighted howsulforaphane, a compound found
(10:48):
in broccoli sprouts, may protectdopaminergic neurons and
improve mitochondrial function.
Now, remember, the mitochondriaare the powerhouse of the cell
and they help the cell or theycreate the energy for the cell.
So the translation these greensare doing some serious
behind-the-scenesneuroprotection, all right.
(11:08):
Moving on to eggs, yes, eggs,they're a great source of
choline, which supportsneurotransmitter function.
Choline, in fact, is aprecursor to acetylcholine,
which is a neurotransmitterinvolved in memory and muscle
control, and there was a 2019study in nutrients that
(11:28):
emphasized the role of cholineand cognitive health in
neuroplasticity.
Now, now, remember,neuroplasticity is your brain's
ability to rewire itself or makenew neural connections.
So if you've been avoiding eggs, now might be the time to bring
them back.
Don't be bashful.
You can poach them, you canscramble them, you can fry them
(11:50):
hard.
Boil them, however you like.
Eggs are just a great foodchoice.
Hard boil them, however youlike.
Eggs are just a great foodchoice All right.
Next up is mushrooms, especiallyshiitake and maritaki.
These fungi are rich inergothionine, a unique
antioxidant that may haveneuroprotective effects.
There was a 2020 study in FreeRadical Biology and Medicine
(12:14):
yeah, I sit around and read thatall the time.
No, actually just kiddingSuggested that ergothionine
could help reduceneuroinflammation and oxidative
damage.
Plus, mushrooms are versatile.
You can toss them in stir fries, soups or even your morning
omelet.
Don't be shy now.
Go ahead, give them a try.
I was never a big mushroom fan,but I've actually, as I've
(12:36):
gotten older, I've actuallystarted to like mushrooms.
All right.
Now I know we've discussedhealthy fats and omega-3 fatty
acids, but omega-3 deserves asecond spotlight.
So add fatty fish like salmon,mackerel and sardines to your
grocery list.
Salmon, mackerel and sardinesto your grocery list.
(12:56):
There was a 2018 randomizedcontrolled trial published in
Clinical Nutrition, and it foundthat omega-3 supplementation
improved motor symptoms andreduced inflammation in people
with Parkinson's.
So if you're not a fan of fish,consider a high-quality fish
oil supplement.
But remember, always check withyour health care provider first
before adding any supplementsto your daily regimen.
(13:16):
All right, moving on to greentea.
Now, this one's a little bit ofa sleeper hit.
Green tea contains catechinsand L-theanine, which may
support cognitive function andreduce neurodegeneration.
A 2021 meta-analysis innutrients found that regular
green tea consumption wasassociated with better cognitive
(13:39):
performance and reduced risk ofneurodegenerative disease.
Plus, drinking some green teais a nice calming ritual that we
can all use to help us slowdown and enjoy the moment.
Am I right Now, since it hassome cognitive benefits, maybe I
better start drinking about twoor three gallons a day, just
kidding.
(13:59):
Now, the next addition to yourgrocery list should be whole
grains, especially oats andquinoa.
Beyond fiber, whole grainscontain B vitamins like B6 and
folate, which is B9, like B6 andfolate, which is B9.
And they're crucial for brainhealth and neurotransmitter
synthesis.
There was a 2020 study in thejournal Neural Transmission
(14:24):
which linked vitamin Bdeficiencies to worsened motor
symptoms in Parkinson's.
So yes, indeed, that nice bowl,warm bowl of oatmeal in the
morning, topped with someberries and walnuts or pecans.
It's doing more than keepingyou full it's also helping your
brain, all right.
(15:00):
Next up on the list is legumeslike lentils, chickpeas and
black beans.
They're protein rich, packedwith fiber and full of magnesium
, and that's a mineral thatplays a role in muscle function
and nerve signaling.
Now, if you want to learn moreabout magnesium, check out my
podcast with Dr Carolyn Dean, amagnesium expert.
The podcast title is MagnesiumDeficiency and Brain and Body
Health how this EssentialMineral Protects your Body and
your Mind.
Now, in terms of legumes, therewas a 2019 study in
neuropharmacology and what itfound was that magnesium may
(15:20):
help modulate dopamine receptorsand reduce neuroinflammation.
Plus, you know, the nice thingis, legumes are a
budget-friendly and endlesslyadaptable.
You can use them in soups,salads In fact, you can make a
nice bean salad with all thedifferent kinds of beans and the
same with lentils, all right.
So there you have it, yourexpanded, evidence-based
(15:42):
shopping list.
So, from berries to broccoli,mushrooms to magnesium-rich
legumes, these foods just aren'tgood for you.
They're backed by science tosupport your Parkinson's journey
.
Now, remember, this isn't aboutperfection.
It's about small, sustainablechanges that add up over time.
So next time you're at thestore, maybe toss in a bag of
(16:03):
frozen blueberries or a bunch ofbroccoli.
Your gut and your brain willsurely thank you for it.
All right, so far, we've builta powerful grocery list full of
antioxidant-rich, fiber-packedand brain-loving foods.
Now let's zoom out and look atthe big picture, because it's
not just about what's on yourplate, but how it all comes
(16:25):
together over time, and let'slook at some specific diets.
These are diets and routinesthat can help shape your
long-term health.
These are diets and routinesthat can help shape your
long-term health.
Now, when it comes toParkinson's, several diets have
emerged as promising allies insymptom management and
neuroprotection.
First up and leading us off isthe Mediterranean diet.
Now, this is one of theclassics, and for good reason,
(16:47):
because it's rich in fruits,vegetables and whole grains,
legumes, nuts, olive oil, andthen it also includes moderate
amounts of fish and poultry.
Now there was a 2018 studypublished in Movement Disorders,
and it found that adherence tothe Mediterranean diet was
associated with later-onsetParkinson's symptoms and slower
(17:08):
progression.
The researchers noted that thediet's anti-inflammatory and
antioxidant properties may helpprotect dopaminergic neurons.
Plus, as an added bonus, thefoods are delicious Think
grilled salmon and quinoa androasted veggies drizzled with
olive oil.
Mm-mm-mm, that's not justdinner, that's medicine for the
(17:32):
brain, right there.
Next up is the MIND diet.
Now, this one is a hybrid ofthe Mediterranean and DASH diets
, designed specifically tosupport brain health.
Now, what does MIND stand for?
To support brain health?
Now, what does MIND stand for?
Mind stands for MediterraneanDash Intervention, for
Neurodegenerative Delay.
Now, the MIND diet emphasizesleafy greens, berries, nuts,
(17:56):
whole grains, olive oil, fish,while at the same time limiting
red meat, butter, cheeses andsweets.
That's kind of a bummer because, honestly, I like all those
Well.
I guess it isn't the name ofbrain health which I definitely
need, so I'll follow along.
A 2021 study in NPJ Parkinson'sdisease found that higher
(18:22):
adherence to the MIND diet wasassociated with a reduced risk
of Parkinson's and better motorfunction was associated with a
reduced risk of Parkinson's andbetter motor function.
Now, what's exciting is thateven moderate adherence showed
benefit, so you don't have to beperfect to see progress, all
right.
So what are a few example mealson the MIND diet?
I'll try these on for size.
The first I want to share isthe Mediterranean Power Bowl.
(18:45):
The base is one cup of cookedquinoa or farro, which is a
whole grain Greens.
You throw in a handful of babyspinach and arugula or rocket,
and toppings could include ahalf a cup of roasted chickpeas.
You could throw in a quarter ofan avocado sliced, half a cup
of cherry tomatoes, a quartercup of shredded carrots and
(19:08):
three ounces of grilled salmonfor your omega-3s, and then
dressing olive oil, lemon juiceand a pinch of turmeric Garnish
with a sprinkle of choppedwalnuts or almonds.
Doesn't that sound delicious?
Now here's why it works.
The meal is anti-inflammatory,it's rich in fiber and it's
(19:41):
packed with healthyister.
Now, a great tasting start tothe day is a low in saturated
fat and full of mind-friendlyingredients.
It's two eggs, or one egg andtwo egg whites, half a cup of
kale or spinach, a quarter cupof diced bell peppers, two
tablespoons of crumbled fetacheese Optional if you have
(20:03):
problems with cheese or dairy,you can skip that and then one
slice of whole grain toast and ahalf a cup of blueberries on
the side.
All right, so here's why thisone works.
The leafy greens and berriesare two of the most emphasized
food groups in the MIND diet.
Eggs are going to give us thecholine which we talked about,
which supports brain health.
(20:24):
And then the whole grains helpregulate our blood sugar, which
are important for energy and ourmood stability.
All right, moving on to the DASHdiet Now.
The DASH was originallydeveloped to help lower blood
pressure, and its focus is onfruits, vegetables, whole grains
, lean protein and then low-fatdairy, while cutting back on
(20:44):
sodium or salt and processedfoods.
There was a 2022 study innutritional neuroscience and
found that the DASH diet mayhelp reduce neuroinflammation
and improve cognitive functionin people with Parkinson's, and
it's especially helpful ifyou're managing multiple
conditions like hypertension orcardiovascular risk alongside
(21:05):
your Parkinson's.
Now, the nice thing about itit's flexible and you can adapt
it to your preferences.
Now I'll leave links to all thebooks I read and recommend in
the podcast description on theMIND, the Mediterranean and the
DASH diets.
Now let's talk about theketogenic diet.
Now this one's a little bitmore controversial, but worth
(21:27):
discussing.
The ketogenic diet, or keto, ishigh in fat, very low in
carbohydrates and moderate inprotein.
It shifts the body into a stateof what they call ketosis,
where it burns fat for fuelinstead of glucose.
There was a 2021 pilot study inFrontiers in Neuroscience and
(21:48):
it found that the ketogenic dietimproved motor symptoms and
energy metabolism in people withParkinson's.
So the theory behind it is thatketones, which are a byproduct
of the ketogenic diet, mayprovide an alternative fuel
source for struggling neurons toreduce oxidative stress.
(22:09):
But and this is the big but thisdiet is highly restrictive and
not suitable for everyone.
It can lead to nutrientdeficiencies, some digestive
issues and may interact withmedications.
So if you're considering keto,please talk to your healthcare
provider first.
It's not one of thosedo-it-yourself experiments.
So what's the takeaway?
(22:30):
Each of these diets theMediterranean, the MIND and the
DASH, and even the ketogenicdiet offers unique benefits, but
the common thread is whole,nutrient-dense foods that reduce
inflammation, support brainhealth and they're going to
nourish our body over time.
Now you don't have to followany of these perfectly.
You can borrow elements fromeach and maybe start with the
(22:53):
Mediterranean base, sprinkle inthe mind's brain-boosting
berries and keep DASH's sodiumguidelines in mind.
So the goal isn't you have tobe rigid.
It's about sustainability andconsistency.
And remember food isn't justfood.
It's a connection with others,with other cultures, and it's a
chance to sit down, socializeand interact with others.
(23:15):
So build a pattern that feelsgood, tastes good and also
supports your journey withParkinson's.
All right, we've covered a lottoday, from the power of the
gut-brain axis to the specificfoods that can make a real
difference in managing yourParkinson's.
All right, we've covered a lottoday, from the power of the
gut-brain axis to the specificfoods that can make a real
difference in managing yourParkinson's symptoms.
Now remember nutrition isn't amagic pill or a shot, which are
(23:35):
popular these days.
It's about daily commitment toyour well-being.
It's a powerful tool that youcan use to support your body and
your mind.
Now I want to make sure thatyou have all the resources you
need to put this knowledge intopractice.
First, head over toliveparkinsonscom.
This is your home foreverything that I do.
You can subscribe to my freemonthly newsletter, which is
(23:57):
packed with exclusive tips andinsights, as well as upcoming
webinars and podcasts, and it'swhere I share the latest on
clinical research andmedications.
You'll also find a wealth ofsome free resources and articles
, including my popular ninebalance exercises to improve
balance and the Parkinson'smedication and symptom tracker.
(24:19):
It helps you track yourmedications and symptoms that
you can share with your doctor.
Now, if you feel this programis adding value to your life and
you want to help me reach morepeople with Parkinson's.
Please consider supporting theshow.
You can visit my Ko-fi page atko-ficom slash liveparkinsons.
Your support helps me tocontinue to create content and
(24:39):
build this community and,finally, to learn more about my
personal journey and the fourstrategies that I've used to
live an exceptional life withParkinson's.
I invite you to get a copy ofmy book Spectacular Life Four
Strategies for Living withParkinson's, and it's available
on Amazon.
I want to thank you so much forjoining me today.
Remember your journey is yourown and every step you take is
(25:03):
going to help you live anexceptional life.
Stay healthy, stay strong andlive.
Step you take is going to helpyou live an exceptional life,
stay healthy, stay strong andlive your best life with
Parkinson's.
Thanks again for listening andI hope to see you all soon.
You.
Hello and welcome to Live Parkinson's Live an
Exceptional Life.
I'm your host, chrisKustenbader, and I've been
living an exceptional life withParkinson's for the past 15
years.
The mission of this podcast isto help as many people as
possible living with Parkinson'sto lead a great quality of life
.
Now, today's topic is bestfoods for Parkinson's
(00:30):
evidence-based nutrition forsymptom management.
Now, this is a topic that'sboth powerful and often
misunderstood how we candirectly impact Parkinson's
symptoms, believe it or not?
Now let me be clear up front.
I'm not talking about miraclecures or trendy fad diets.
This is about using the powerof food real, evidence-based
(00:52):
nutrition to support your brain,your gut and your overall
quality of life.
Now, you probably heard thephrase you need to eat healthy a
thousand times and, like me,you may be thinking great, but
what does that mean?
Do I have to give up everythingI like to eat and just live on
twigs and berries?
Is that what healthy eatingmeans?
So, if you're living withParkinson's, what does healthy
(01:17):
eating really mean?
How do food choices impact notonly our energy and strength,
but also our motor symptoms?
Food choices impact not onlyour energy and strength, but
also our motor symptoms, ourdigestion and even our mood.
Well, today we're breaking thescience down into simple terms
and giving you practical,actionable strategies that you
can start using today.
But before we jump in feet,first, I have a quick disclaimer
(01:38):
that the information I'msharing is for educational
purposes only.
Always consult with your doctoror a registered dietitian
before making any significantchanges to your diet, because
everyone's experience withParkinson's is unique.
All right, let's start with thefoundation.
Why does nutrition even matterin Parkinson's?
(01:59):
Now we know that Parkinson'sisn't just a movement disorder.
It affects so much more thantremors and stiffness.
In fact, one way to look at itis the tremors, slowness of
movement and stiffness arereally just the tip of the
iceberg.
There's a lot of non-motorsymptoms that are underneath the
surface.
(02:19):
So research shows us thatParkinson's impacts the gut as
well, which brings us tosomething that scientists call
the gut-brain axis.
Now, in fact, you may haveheard me discuss the gut-brain
axis on some of my other podcastepisodes.
Now don't let the termgut-brain axis throw you off.
It simply means that your gutand your brain are in constant
communication.
(02:40):
The bacteria in your digestivesystem actually send signals to
your brain, and then your brainsends signals back.
Kind of nice, isn't it?
I guess the best way todescribe it is to think of a
two-way radio or a walkie-talkie.
So here's where it gets reallyinteresting.
Well, I guess, if you're alittle bit science nerdy like me
, studies show that people withParkinson's often have different
(03:03):
gut bacteria than those withoutParkinson's.
See told you.
If you're a science nerd likemyself, see, we're special after
all.
These differences may not onlyinfluence our digestion, like
constipation, which is one ofthe most common non-motor
symptoms, but may also play arole in how the disease itself
develops and progresses.
(03:24):
For example, the study MINDdiet that's, m-i-n-d diet
adherence associated with lowerzonulin levels in older
Parkinson's patients that waspublished in the Journal of
Geriatric Nursing in August of2025.
And what the study looked atwas the effects of following a
healthy diet, specifically theMIND diet, which is a blend of
(03:47):
both the Mediterranean diet andthe DASH diets.
Now, to learn more about thesediets, check out my podcast
Parkinson's Movement Relief.
Can the Mediterranean Diet Be aGame Changer?
Now the researchers found thatpeople with Parkinson's who
followed this diet had lowerlevels of something called
zonulin.
Now, zonulin is a proteinlinked to what is often called
(04:11):
leaky gut, where the intestinalbarrier becomes permeable.
That means things can move frominside to outside and outside
to inside.
So high levels of zonulin havebeen associated with
inflammation and worsening ofneurological symptoms.
So the takeaway here is apowerful and healthy gut may not
(04:33):
just help you feel better dayto day.
It might actually support yourgut barrier and potentially and
that's the key word slow diseaseprogression.
All right, so what does thismean in practical terms?
So let's break this down andsimplify it for all of us.
So the first thing you shoulddo is focus on whole foods, not
(04:53):
on processed ones.
Think fruits and veggies,legumes and beans, whole grains,
nuts and seeds.
Now this next one is keyHydration matters, because we
can very easily becomedehydrated when we have
Parkinson's.
So staying well hydrated notonly supports digestion and
energy, it can even help youwith constipation.
(05:13):
And then pay attention totiming, especially around
medications.
Now, many of you already knowthat levodopa, which is one of
the most common Parkinson'smedications, can be less
effective if you take take itwith a heavy protein meal.
That's because protein competeswith levodopa for absorption in
your gut.
So if you're gonna eat a lot ofprotein, either take your
(05:36):
medication at least 30 minutesbefore or wait at least an hour
after you're done eating.
So it's not really aboutrestricting protein.
It's more about being strategicwith the timing of your
medication.
Does both your nutrition andyour medication need to work
together, not against each other?
All right, now that weunderstand the why behind
nutrition, let's take a look atthe what.
(05:57):
What should we be putting onour plates and on our shopping
list to best support our bodies?
Well, let's start with thefirst and probably the most
important category, which is thepower of plants.
Yes, I did say plants.
Now, when we think of brainhealth, we often think of plants
because they're loaded with akey component antioxidants.
So if we think of oxidativestress, like rust on a car, it's
(06:21):
damage that happens at acellular level.
Antioxidants are the rustproofing.
They help protect our cells andfight off that damage so that
we don't get that rust.
Now, clinical research supportsthis.
A review published in thejournal Nutrients highlights the
neuroprotective role of naturalantioxidants.
So these are compounds likepolyphenols and flavonoids,
(06:44):
which are found in a variety ofplant foods and may and that's
the key word here slow down theprogression of neurodegenerative
diseases.
So what exactly does this looklike on your plate, you ask?
Well, think about a cornucopiaof colors.
You have reds, blues, purple,green, orange.
So dive into some berries likeblueberries and strawberries,
(07:07):
dark leafy greens like spinachand kale, and even throw in a
little dark chocolate and somegreen tea.
Now, all these can give you aboost of these powerful
compounds the antioxidants, ifyou will.
Now, another important reason tofocus on plants is fiber.
Now, as I mentioned earlier,one of the most common non-motor
symptoms of Parkinson's isconstipation, and fiber is there
(07:30):
to help us out.
Think of it as your littlefriend traveling through your GI
tract.
Fiber adds bulk to our stool,helping it move smoothly through
our digestive system.
Now it also serves as good foodfor the good bacteria in your
gut.
Now, it also serves as a goodfood for the good bacteria in
your gut.
Now, there was a review in theCanadian Journal of Dietetic
Practice and Research, and itpoints out that up to 80% of
(07:54):
people with Parkinson'sexperience constipation.
And now, while we need moreresearch on the specific effects
of different types of fiber,it's clear that increasing fiber
intake is a primaryrecommendation for helping you
manage constipation.
Now, some great sources offiber, you may ask, include
legumes, like beans and lentils,whole grains, fruits with
(08:17):
edible skins, like apples, andmost vegetables.
All right, after plants, we needto talk about healthy fats.
No-transcript.
Healthy fats, particularlyomega-3 fatty acids, are
incredibly important for brainhealth and have
anti-inflammatory properties.
(08:37):
Now, that's a big deal.
Why, you ask?
Because inflammation is oftenpart of the disease process.
So where can you find thesehealthy fats?
Well, good sources can be foundin foods like fatty fish Think
of salmon and mackerel.
You can also find it in walnuts, chai seeds and even extra
(08:58):
virgin olive oil.
Now our friend recentlytraveled to Italy and brought us
back two bottles of EBOO, asRachel Ray would say, which is
extra virgin olive oil.
It's great on salads, on meats,and if you want to dip some
bread in there, it tastes greattoo.
All right.
Now we've discussed some generalcategories of nutrients,
(09:21):
including antioxidants, fiberand healthy fats, and good
sources of how to get them.
But now let's look at somespecific foods that you can add
to your grocery list that areevidence-based heavy hitters, if
you will, to help you on yourParkinson's journey.
And let's start with mypersonal favorite berries.
I love all kinds of berriesblueberries, strawberries,
(09:42):
blackberries, raspberries and Ican eat these anytime Now.
We talked about berries when wediscussed antioxidants, but
they are more important toinclude just for antioxidants,
because berries are also rich inflavonoids, which have been
linked to slower cognitivedecline.
Now, a 2012 study published inthe Annals of Neurology found
(10:04):
that higher intake of flavonoids, especially from berries, was
associated with a reduced riskof Parkinson's in men.
So, yes, that frozen bag ofblueberries in your freezer.
It's not to be used just as asmoothie ingredient.
It's your brain fuel, all right.
Next up is cruciferousvegetables.
Think of broccoli, cauliflower,brussels sprouts.
(10:27):
These veggies are rich inglucosinolates, which may help
reduce inflammation andoxidative stress, two major
players in Parkinson'sprogression.
There was a 2021 review inFrontiers in Aging Neuroscience
that highlighted howsulforaphane, a compound found
(10:48):
in broccoli sprouts, may protectdopaminergic neurons and
improve mitochondrial function.
Now, remember, the mitochondriaare the powerhouse of the cell
and they help the cell or theycreate the energy for the cell.
So the translation these greensare doing some serious
behind-the-scenesneuroprotection, all right.
(11:08):
Moving on to eggs, yes, eggs,they're a great source of
choline, which supportsneurotransmitter function.
Choline, in fact, is aprecursor to acetylcholine,
which is a neurotransmitterinvolved in memory and muscle
control, and there was a 2019study in nutrients that
(11:28):
emphasized the role of cholineand cognitive health in
neuroplasticity.
Now, now, remember,neuroplasticity is your brain's
ability to rewire itself or makenew neural connections.
So if you've been avoiding eggs, now might be the time to bring
them back.
Don't be bashful.
You can poach them, you canscramble them, you can fry them
(11:50):
hard.
Boil them, however you like.
Eggs are just a great foodchoice.
Hard boil them, however youlike.
Eggs are just a great foodchoice All right.
Next up is mushrooms, especiallyshiitake and maritaki.
These fungi are rich inergothionine, a unique
antioxidant that may haveneuroprotective effects.
There was a 2020 study in FreeRadical Biology and Medicine
(12:14):
yeah, I sit around and read thatall the time.
No, actually just kiddingSuggested that ergothionine
could help reduceneuroinflammation and oxidative
damage.
Plus, mushrooms are versatile.
You can toss them in stir fries, soups or even your morning
omelet.
Don't be shy now.
Go ahead, give them a try.
I was never a big mushroom fan,but I've actually, as I've
(12:36):
gotten older, I've actuallystarted to like mushrooms.
All right.
Now I know we've discussedhealthy fats and omega-3 fatty
acids, but omega-3 deserves asecond spotlight.
So add fatty fish like salmon,mackerel and sardines to your
grocery list.
Salmon, mackerel and sardinesto your grocery list.
(12:56):
There was a 2018 randomizedcontrolled trial published in
Clinical Nutrition, and it foundthat omega-3 supplementation
improved motor symptoms andreduced inflammation in people
with Parkinson's.
So if you're not a fan of fish,consider a high-quality fish
oil supplement.
But remember, always check withyour health care provider first
before adding any supplementsto your daily regimen.
(13:16):
All right, moving on to greentea.
Now, this one's a little bit ofa sleeper hit.
Green tea contains catechinsand L-theanine, which may
support cognitive function andreduce neurodegeneration.
A 2021 meta-analysis innutrients found that regular
green tea consumption wasassociated with better cognitive
(13:39):
performance and reduced risk ofneurodegenerative disease.
Plus, drinking some green teais a nice calming ritual that we
can all use to help us slowdown and enjoy the moment.
Am I right Now, since it hassome cognitive benefits, maybe I
better start drinking about twoor three gallons a day, just
kidding.
(13:59):
Now, the next addition to yourgrocery list should be whole
grains, especially oats andquinoa.
Beyond fiber, whole grainscontain B vitamins like B6 and
folate, which is B9, like B6 andfolate, which is B9.
And they're crucial for brainhealth and neurotransmitter
synthesis.
There was a 2020 study in thejournal Neural Transmission
(14:24):
which linked vitamin Bdeficiencies to worsened motor
symptoms in Parkinson's.
So yes, indeed, that nice bowl,warm bowl of oatmeal in the
morning, topped with someberries and walnuts or pecans.
It's doing more than keepingyou full it's also helping your
brain, all right.
(15:00):
Next up on the list is legumeslike lentils, chickpeas and
black beans.
They're protein rich, packedwith fiber and full of magnesium
, and that's a mineral thatplays a role in muscle function
and nerve signaling.
Now, if you want to learn moreabout magnesium, check out my
podcast with Dr Carolyn Dean, amagnesium expert.
The podcast title is MagnesiumDeficiency and Brain and Body
Health how this EssentialMineral Protects your Body and
your Mind.
Now, in terms of legumes, therewas a 2019 study in
neuropharmacology and what itfound was that magnesium may
(15:20):
help modulate dopamine receptorsand reduce neuroinflammation.
Plus, you know, the nice thingis, legumes are a
budget-friendly and endlesslyadaptable.
You can use them in soups,salads In fact, you can make a
nice bean salad with all thedifferent kinds of beans and the
same with lentils, all right.
So there you have it, yourexpanded, evidence-based
(15:42):
shopping list.
So, from berries to broccoli,mushrooms to magnesium-rich
legumes, these foods just aren'tgood for you.
They're backed by science tosupport your Parkinson's journey
.
Now, remember, this isn't aboutperfection.
It's about small, sustainablechanges that add up over time.
So next time you're at thestore, maybe toss in a bag of
(16:03):
frozen blueberries or a bunch ofbroccoli.
Your gut and your brain willsurely thank you for it.
All right, so far, we've builta powerful grocery list full of
antioxidant-rich, fiber-packedand brain-loving foods.
Now let's zoom out and look atthe big picture, because it's
not just about what's on yourplate, but how it all comes
(16:25):
together over time, and let'slook at some specific diets.
These are diets and routinesthat can help shape your
long-term health.
These are diets and routinesthat can help shape your
long-term health.
Now, when it comes toParkinson's, several diets have
emerged as promising allies insymptom management and
neuroprotection.
First up and leading us off isthe Mediterranean diet.
Now, this is one of theclassics, and for good reason,
(16:47):
because it's rich in fruits,vegetables and whole grains,
legumes, nuts, olive oil, andthen it also includes moderate
amounts of fish and poultry.
Now there was a 2018 studypublished in Movement Disorders,
and it found that adherence tothe Mediterranean diet was
associated with later-onsetParkinson's symptoms and slower
(17:08):
progression.
The researchers noted that thediet's anti-inflammatory and
antioxidant properties may helpprotect dopaminergic neurons.
Plus, as an added bonus, thefoods are delicious Think
grilled salmon and quinoa androasted veggies drizzled with
olive oil.
Mm-mm-mm, that's not justdinner, that's medicine for the
(17:32):
brain, right there.
Next up is the MIND diet.
Now, this one is a hybrid ofthe Mediterranean and DASH diets
, designed specifically tosupport brain health.
Now, what does MIND stand for?
To support brain health?
Now, what does MIND stand for?
Mind stands for MediterraneanDash Intervention, for
Neurodegenerative Delay.
Now, the MIND diet emphasizesleafy greens, berries, nuts,
(17:56):
whole grains, olive oil, fish,while at the same time limiting
red meat, butter, cheeses andsweets.
That's kind of a bummer because, honestly, I like all those
Well.
I guess it isn't the name ofbrain health which I definitely
need, so I'll follow along.
A 2021 study in NPJ Parkinson'sdisease found that higher
(18:22):
adherence to the MIND diet wasassociated with a reduced risk
of Parkinson's and better motorfunction was associated with a
reduced risk of Parkinson's andbetter motor function.
Now, what's exciting is thateven moderate adherence showed
benefit, so you don't have to beperfect to see progress, all
right.
So what are a few example mealson the MIND diet?
I'll try these on for size.
The first I want to share isthe Mediterranean Power Bowl.
(18:45):
The base is one cup of cookedquinoa or farro, which is a
whole grain Greens.
You throw in a handful of babyspinach and arugula or rocket,
and toppings could include ahalf a cup of roasted chickpeas.
You could throw in a quarter ofan avocado sliced, half a cup
of cherry tomatoes, a quartercup of shredded carrots and
(19:08):
three ounces of grilled salmonfor your omega-3s, and then
dressing olive oil, lemon juiceand a pinch of turmeric Garnish
with a sprinkle of choppedwalnuts or almonds.
Doesn't that sound delicious?
Now here's why it works.
The meal is anti-inflammatory,it's rich in fiber and it's
(19:41):
packed with healthyister.
Now, a great tasting start tothe day is a low in saturated
fat and full of mind-friendlyingredients.
It's two eggs, or one egg andtwo egg whites, half a cup of
kale or spinach, a quarter cupof diced bell peppers, two
tablespoons of crumbled fetacheese Optional if you have
(20:03):
problems with cheese or dairy,you can skip that and then one
slice of whole grain toast and ahalf a cup of blueberries on
the side.
All right, so here's why thisone works.
The leafy greens and berriesare two of the most emphasized
food groups in the MIND diet.
Eggs are going to give us thecholine which we talked about,
which supports brain health.
(20:24):
And then the whole grains helpregulate our blood sugar, which
are important for energy and ourmood stability.
All right, moving on to the DASHdiet Now.
The DASH was originallydeveloped to help lower blood
pressure, and its focus is onfruits, vegetables, whole grains
, lean protein and then low-fatdairy, while cutting back on
(20:44):
sodium or salt and processedfoods.
There was a 2022 study innutritional neuroscience and
found that the DASH diet mayhelp reduce neuroinflammation
and improve cognitive functionin people with Parkinson's, and
it's especially helpful ifyou're managing multiple
conditions like hypertension orcardiovascular risk alongside
(21:05):
your Parkinson's.
Now, the nice thing about itit's flexible and you can adapt
it to your preferences.
Now I'll leave links to all thebooks I read and recommend in
the podcast description on theMIND, the Mediterranean and the
DASH diets.
Now let's talk about theketogenic diet.
Now this one's a little bitmore controversial, but worth
(21:27):
discussing.
The ketogenic diet, or keto, ishigh in fat, very low in
carbohydrates and moderate inprotein.
It shifts the body into a stateof what they call ketosis,
where it burns fat for fuelinstead of glucose.
There was a 2021 pilot study inFrontiers in Neuroscience and
(21:48):
it found that the ketogenic dietimproved motor symptoms and
energy metabolism in people withParkinson's.
So the theory behind it is thatketones, which are a byproduct
of the ketogenic diet, mayprovide an alternative fuel
source for struggling neurons toreduce oxidative stress.
(22:09):
But and this is the big but thisdiet is highly restrictive and
not suitable for everyone.
It can lead to nutrientdeficiencies, some digestive
issues and may interact withmedications.
So if you're considering keto,please talk to your healthcare
provider first.
It's not one of thosedo-it-yourself experiments.
So what's the takeaway?
(22:30):
Each of these diets theMediterranean, the MIND and the
DASH, and even the ketogenicdiet offers unique benefits, but
the common thread is whole,nutrient-dense foods that reduce
inflammation, support brainhealth and they're going to
nourish our body over time.
Now you don't have to followany of these perfectly.
You can borrow elements fromeach and maybe start with the
(22:53):
Mediterranean base, sprinkle inthe mind's brain-boosting
berries and keep DASH's sodiumguidelines in mind.
So the goal isn't you have tobe rigid.
It's about sustainability andconsistency.
And remember food isn't justfood.
It's a connection with others,with other cultures, and it's a
chance to sit down, socializeand interact with others.
(23:15):
So build a pattern that feelsgood, tastes good and also
supports your journey withParkinson's.
All right, we've covered a lottoday, from the power of the
gut-brain axis to the specificfoods that can make a real
difference in managing yourParkinson's.
All right, we've covered a lottoday, from the power of the
gut-brain axis to the specificfoods that can make a real
difference in managing yourParkinson's symptoms.
Now remember nutrition isn't amagic pill or a shot, which are
(23:35):
popular these days.
It's about daily commitment toyour well-being.
It's a powerful tool that youcan use to support your body and
your mind.
Now I want to make sure thatyou have all the resources you
need to put this knowledge intopractice.
First, head over toliveparkinsonscom.
This is your home foreverything that I do.
You can subscribe to my freemonthly newsletter, which is
(23:57):
packed with exclusive tips andinsights, as well as upcoming
webinars and podcasts, and it'swhere I share the latest on
clinical research andmedications.
You'll also find a wealth ofsome free resources and articles
, including my popular ninebalance exercises to improve
balance and the Parkinson'smedication and symptom tracker.
(24:19):
It helps you track yourmedications and symptoms that
you can share with your doctor.
Now, if you feel this programis adding value to your life and
you want to help me reach morepeople with Parkinson's.
Please consider supporting theshow.
You can visit my Ko-fi page atko-ficom slash liveparkinsons.
Your support helps me tocontinue to create content and
(24:39):
build this community and,finally, to learn more about my
personal journey and the fourstrategies that I've used to
live an exceptional life withParkinson's.
I invite you to get a copy ofmy book Spectacular Life Four
Strategies for Living withParkinson's, and it's available
on Amazon.
I want to thank you so much forjoining me today.
Remember your journey is yourown and every step you take is
(25:03):
going to help you live anexceptional life.
Stay healthy, stay strong andlive.
Step you take is going to helpyou live an exceptional life,
stay healthy, stay strong andlive your best life with
Parkinson's.
Thanks again for listening andI hope to see you all soon.
You.
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