Nutritionist Names Foods to Fight Wrinkles, Bloating and Brain Fog

Registered dietitian, chef and nutritionist Nicolette Pace told the New York Post that everyday foods can help ease three common physical signs of chronic stress — wrinkles, bloating and brain fog — by lowering inflammation, supporting skin repair and stabilizing digestion and blood sugar.

Chronic stress, which can persist for weeks or months, damages cells, promotes inflammation and interferes with the body’s repair processes, experts say. One direct effect on skin is glycation, a chemical reaction in which excess sugar binds to proteins such as collagen and elastin, producing stiff, damaging compounds that reduce elasticity and accelerate wrinkle formation. Stress-related shifts in gut function and microbiome balance can contribute to persistent bloating, while sustained inflammation and erratic blood sugar can contribute to cognitive sluggishness often described as brain fog.

Pace recommends dietary adjustments that emphasize whole foods with antioxidant, anti-inflammatory and microbiome-supporting properties. To protect skin structure and counteract glycation, she advises cutting back on added sugars and refined carbohydrates and increasing intake of vitamin C–rich fruits and vegetables, which support collagen synthesis. Berries, citrus fruits, bell peppers and leafy greens provide antioxidants that neutralize free radicals and help preserve collagen and elastin.

Fatty fish such as salmon, mackerel and sardines supply omega-3 fatty acids, which reduce systemic inflammation and may help maintain skin hydration and elasticity. Nuts and seeds provide both healthy fats and vitamin E, which acts as an antioxidant in skin tissue. Lean protein and collagen-supporting nutrients in eggs and poultry can also assist the body’s repair mechanisms.

For bloating, Pace highlights the role of the gut microbiome and recommends incorporating fermented foods and probiotic-rich dairy to support beneficial bacteria. Yogurt with live cultures, kefir and fermented vegetables such as sauerkraut or kimchi can help rebalance gut flora. Gentle, carminative foods and spices such as ginger and peppermint may reduce gas and ease intestinal spasms, and adequate hydration combined with potassium-rich foods like bananas and sweet potatoes can support normal fluid balance.

Discussing fiber, Pace recommends slowly increasing soluble fiber found in oats, apples and legumes to improve stool consistency and reduce bloating from constipation, while advising that some people with sensitivity to high-FODMAP foods may need individualized adjustments. She also suggests reducing common dietary triggers such as excessive carbonation, chewing gum and large servings of high-fat foods, which can delay gastric emptying and contribute to discomfort.

To address brain fog, Pace emphasizes steady energy delivery and nutrients that support neuronal function. Omega-3 fatty acids from fish and walnuts, B vitamins from whole grains, legumes and leafy greens, and choline from eggs and soy products are associated with cognitive performance and neurotransmitter synthesis. Antioxidant-rich foods such as berries and dark-colored vegetables may protect neurons from oxidative stress. Maintaining hydration and regular meals that combine protein with complex carbohydrates can prevent blood sugar swings that undermine concentration.

Pace frames these recommendations as practical pantry and plate swaps rather than restrictive prescriptions. She suggests replacing sugary snacks with fruit and nuts, using olive oil for cooking instead of butter or highly processed oils, adding a serving of fermented food to a daily meal, and incorporating fatty fish or a plant-based omega-3 source several times a week. Over-the-counter supplements can be considered when dietary intake is inadequate, but she recommends discussing supplements with a health professional.

Medical experts note that while diet can influence inflammation, skin health, gut function and cognition, persistent or severe symptoms warrant evaluation by a clinician. Conditions such as thyroid dysfunction, food intolerances, gastrointestinal disorders and mental health conditions can produce or exacerbate these signs and require targeted treatment.

Pace’s suggestions align with broader dietary guidance that emphasizes whole foods, reduced added sugars and attention to gut health as components of a stress-resilience strategy. Readers seeking to change their diet should consider individualized needs, existing health conditions and professional advice when implementing new eating patterns.