How to Clear Brain Fog with a Smoothie

Brain fog is something most of us can relate to at one point or another. It might show up as that Monday-afternoon energy crash, trouble concentrating on a task, or the feeling that your brain just isn’t firing on all cylinders. When focus feels hard to come by, it’s easy to feel frustrated or defeated.

The good news? Brain fog often has clear roots—and simple, natural solutions. Let’s talk about what causes brain fog and how small shifts, especially in what you eat, can help bring clarity back. I’ve even included a brain fog smoothie that uses ingredients to help you break out of the funk.

What Causes Brain Fog?

While everyone’s body is different, a few common triggers tend to show up again and again:

• Stress
• Not enough sleep
• Diet
• Hormonal changes

If you’re anything like me, these causes are usually connected. When I don’t sleep well, my food choices slide. When hormones are in flux, sleep and appetite follow. Stress can disrupt everything—sleep, food, focus—and suddenly brain fog feels unavoidable.

That’s where simple, supportive habits come in. And yes, your blender can absolutely be part of the solution.

3 Tips to Clear Brain Fog

Once you understand what may be causing the fog, the next step is choosing habits that gently move you in the other direction.

1. Get Outside

Vitamin D is powerful. Spending time outdoors can boost mood, support brain health, and help clear mental fog. Even a short walk outside can make a noticeable difference.

2. Move Your Body

Exercise doesn’t have to be intense to be effective. A lunchtime walk, biking instead of driving, stretching between meetings, or tending a small garden all count. I work from home, and I still have to intentionally schedule movement every day—it matters.

3. Eat More Plants

You know I’m a big believer in the power of plants. This isn’t about restriction or labels—I eat meat. But I do know that most Americans don’t get enough plant foods, and that lack can impact energy and focus. Start making green smoothies a part of your diet. Try a meatless Monday. Let your kids pick a new fruit or vegetable at the store. Grow fresh herbs to liven up meals. Small steps add up.

Brain fog cures don’t need to be hard, complicated, or confusing. Instead, keep it simple and something you can easily do every day, like drinking a green smoothie, walking for 20 minutes or eating a whole food, plant-based recipe.

Best Foods for Brain Fog

When mental fatigue hits, these foods are especially supportive for brain health. You don’t need all of these at once. Start by choosing a few and using them consistently.

Avocado	Dark chocolate	Pomegranate	Spinach
Blueberries	Dark leafy greens	Probiotic-rich foods	Strawberries
Cocoa	Green tea	Red onion	Turmeric
Celery	Hemp hearts	Rosemary	Walnuts
Chia seeds	Nutritional Yeast	Salmon	Water

Recipe Tips

• If you’re new to smoothies, check out my how to make a smoothie guide to get step nby steps instructions and ingredient swaps
• A smoothie is only as good as the smoothie blender you’re using. Check out my top recommendation to get a creamy quick blend every time.
• When you’re feeling unwell, having meal prep smoothie packs really saves the day.

Coupled with some of the other simple cures above, this brain fog smoothie will help you stay on the top of your game. Give this smoothie a blend, then let me know how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.