How fiber protects your brain

There are many diet trends. Some are absurd, others simply useless. But here's one diet tip you definitely shouldn't ignore: Fiber could protect your brain in the long run.

What does the science say?

A comprehensive study spanning 35 years examined the link between fiber and dementia. Researchers tracked the dietary habits of more than 3,700 people over 14 years and then analyzed their health trends for another 21 years.

The result? The participants with the highest fiber intake had the lowest rate of dementia. The consumption of soluble fiber seemed to be particularly protective.

Why might this work?

The study does not prove a direct cause-and-effect relationship, but there are some plausible explanations:

1. Gut-brain connection: Fiber promotes healthy gut bacteria, and a balanced gut flora could reduce inflammation in the brain, preventing dementia, according to research.

2. Indirect health benefits: People with high-fiber diets often have a healthier body weight, lower blood pressure, better blood lipid levels and more stable blood sugar levels - all factors associated with a lower risk of dementia.

How do you increase your fiber intake?

Focus on foods that are rich in soluble fiber, including:

• Black beans, lentils and edamame

• Chia seeds and flax seeds

• Brussels sprouts, sweet potatoes and avocado

• Oatmeal and psyllium husks, which you can easily mix into smoothies or protein shakes

Simple, healthy and potentially a powerful shield for your brain!

Sources:

• Nagai, T., et al (2022). "Dietary Fiber Intake and Dementia Risk: A Prospective Cohort Study." Neurology.

• Cryan, J.F., et al. (2019). "The Microbiota-Gut-Brain Axis: From Dysbiosis to the Development of Brain Disorders." Nature Reviews Neuroscience.

• Singh, A., et al (2021). "Impact of Fiber Intake on Inflammation and Cognitive Decline." Journal of Nutritional Neuroscience.