What role does fibre play in maintaining brain health?
Dietary fibre plays a much more important role in brain health than previously thought. A diet rich in whole grains, fruits, legumes, nuts and seeds can reduce the risk of cognitive decline and dementia while improving overall health. This is according to a BBC article.
According to Karen Scott, Professor of Gut Microbiology at the Rowett Institute, University of Aberdeen, increasing fibre intake is one of the most effective dietary changes for supporting cognitive health. At the same time, fibre deficiency is considered one of the key dietary risk factors for health.
Fibre is not completely digested, but this is what makes it valuable: it feeds beneficial bacteria in the gut. During fermentation, short-chain fatty acids are produced, including butyrate, acetate and propionate, which provide energy to cells and have a positive effect on the brain. Butyrate, in particular, helps maintain the integrity of the intestinal barrier, reducing the risk of harmful substances entering the bloodstream and affecting the nervous system.
A study involving more than 3,700 people showed that high fibre intake is associated with a lower risk of dementia. Other scientific studies, particularly those involving people over the age of 60, have also shown better cognitive performance in those whose diet contained more dietary fibre. In addition, a randomised study using prebiotic supplements showed improved cognitive test results after just three months.
At the same time, statistics show that most people do not get enough fibre. In the United States, more than 90% of the adult population is deficient in fibre, and a similar situation is observed in the United Kingdom and other countries. Experts recommend consuming about 25–30 grams of fibre per day, distributing it evenly between meals.
Experts emphasise that increasing fibre intake is quite simple: replace white bread and pasta with whole grains, add more legumes, vegetables and fruits to your diet, and choose nuts and seeds for snacks. For people who have difficulty chewing or swallowing, special supplements can be an alternative.
Dementia, nutrition, BBC, research, health
