Your brain health can be greatly affected by what you eat. The MIND diet, which combines the Mediterranean diet and DASH diet, is a good example of a healthy eating plan that focuses on ingredients that can keep your brain young. In addition to the MIND diet’s focus on brain-friendly foods, new studies show that one particular dietary priority may have a significant impact.
A study of more than 3,500 Japanese adults found that people who eat more dietary fiber, particularly soluble fiber, have a lower risk of developing dementia. Nutritional Neuroscience journal used data from a 1980s survey in the study. Surveys were completed at the time by participants who were asked about their diets between 1985 and 1999. It began in 1999 and ran through 2020, with most participants in the study aged 40 to 64 at the start of the study.
Participants were categorized into four groups based on the amount of fiber they consumed, from the most fiber consumed to the least fiber consumed. The more fiber participants consumed, the less likely they were to suffer from dementia, according to a new study. Soluble fiber, which can be found in foods like oatmeal, legumes, and citrus, was found to improve the health of participants even further. Soluble fiber is the type of fiber that makes you feel full and supports the microbes in your digestive system, while insoluble fiber can aid in bowel health.
Lead author of the study Kazumasa Yamagishi, M.D., Ph.D., described dementia as a “Dementia is a devastating disease that usually requires long-term care,” according to a press release. Dietary fiber, according to some recent research, may have a preventative effect.
When it comes to reducing the risk of dementia, it makes sense to include more fiber in your diet. Good bacteria in your gut can thrive if you eat a lot of fiber, which can reduce inflammation throughout your body. Alzheimer’s disease may be prevented by a healthy gut, according to research.
According to Yamagishi: “The mechanisms are currently unknown, but may involve the interactions between the gut and the brain.’ “Adding soluble fiber to your diet may alter the composition of your gut microbiota. The onset of dementia may be affected by this composition’s effect on neuroinflammation. Dietary fiber may also lower other dementia risk factors, such as body mass index, blood pressure, lipids, and blood sugar.”
Many of the MIND diet’s suggested foods, like whole grains, berries, and legumes, are high in fiber. In addition to boosting your brain health, consuming more of this filling carbohydrate has numerous other benefits. You’ll lose weight because you’ll be satisfied for a longer period of time, and your heart and bones will benefit as well.
You can lower your risk of developing dementia and improve your digestive health by increasing your intake of dietary fiber, particularly soluble fiber found in oats, legumes, and fruit. Snack on high-fiber foods like apples, raspberries, and crispy chickpeas, or make recipes like our Black Bean Hummus or Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo to get your fiber intake up.
